12 wk Health Blitz Challenge - Week 12

Zero Alcohol

Let's Set Some Goals!

Welcome to week 12, and the very last challenge to complete of our 12wk Health Blitz! Well done for keeping up with the challenges. Let’s finish strong by again having a zero alcohol week like we did in week 3 (re-read week 3 article - Zero Alcohol. Drink More Water).

Once the 12wk challenge is over what next? With spring just around the corner and summer on the way, this week is the perfect time to set some specific goals.

It can be very difficult to set and stick to goals when life is so busy. Many of us have a desire to want to achieve however there is a conflict inside between choosing comfort and pursuing our goals.

Here are 9 ways that can help you set and stick to goals:

1.     One Goal at a Time – Chose only one thing to focus on at a time and make it something specific and achievable.

2.     Do the most important things first – Focus on the goals that will make the most positive difference in your life and do them first before the other stuff that wears you out.

3.     Extend the timeline – When life starts getting in the way instead of giving up simply extend the timeline to something more realistic. It may not be possible to achieve what you originally planned by the target date. It may take longer but at least you are still making progress toward your goal.

4.     No excuses – When life gets busy it is easy to become the victim. Don’t let yourself start saying, ‘I would have lost the weight but….’ Remember, we make the choice to give up or continue towards a goal. You either make your goals a priority or you don’t. If you put the goal off for a bit that is ok, but accept the responsibility for making the decision.

5.     Enjoy the Feeling – When you achieve mini goals, enjoy the feeling. Take time to acknowledge yourself and reward your achievement. There is also power in visualising your goal in your mind before it has happened. You can visualise how you will feel when you have accomplished the goal. The brain connects with those pleasure images, which help change, the neural pathways so the habit sticks.

6.     Life Happens – Think of any obstacle that may come up and plan ways to overcome them. Have a plan B in place for the challenging times. Don’t beat yourself up if something unavoidable gets in the way. Once you overcome them, simply refocus and continue sticking to your goal.

7.     Buddy up – Chose a goal-setting buddy.  You can give each other weekly updates to keep you both accountable. A buddy can also inspire and encourage you to keep going especially through the tough times.

8.     Create a success journal – It helps to write down every little goal you accomplish along the way. This keeps your mind focused on your successes so they can build. Starting your journal with a positive thought or 3 things you are grateful for will help to fuel your day.

9.     Practice makes perfect – It take the brain about 8wks to adopt new patterns of behaviour. Patterns that we repeat each day lead to forming habits. Whatever our goal whether it be learning an instrument or achieving weight loss, create the habits and repeat them each day. Once those neurons are wired together you will absolutely stick to and achieve your goals.