The Baack Paack

I am sure many of you have been asked this question.

What is the reason for your transformation journey?

The reasons are as endless as stars in the sky.  To loose weight, to be there for my family, to fit into an outfit, to go to a reunion, to get married, to skydive, to … on and on and on.   While we all have our own reasons to start a journey, a goal is a tangible set of actions and reasons to anchor to the experience.  Let me explain.

If we use the example of loosing weight as a reason to start a transformation journey, a common response might be “I want to loose weight to look good”, and think that is a good goal.

Is it?  Sure, the idea sounds great, however, can you accurately track and monitor that goal?

Let me break it down.

 

How to measure goals

I am a firm believer in goals.  I live my life by them.  Goals provide me focus and drive, as well as accountability.  I have monthly as well as yearly goals both professionally as well as in my recreational pursuits.  You can say I am totally on the “goal” bus.

Now that you know that, let’s break down the goal of “I want to loose weight to look good” and see if it is really a “goal” or an idea.  How does one measure goals?

If you do any reading about goals and setting goals, you will know that 99% of the information out there talks about goals following the SMART model.

 

• S pecific – A specific idea or area, specific is the key.
• M easurable – Can this goal be measured?  How does one track it?
• A chievable – Is it possible to achieve this goal?
• R ealistic –  Given available resources, is it possible to complete this goal?
• T ime-related – How and when will this goal be completed?

 

Lets break down each element.

Specific:  “I want to loose weight to look good”.   Is this goal specific?  No, not really.  Loosing weight could be anything from dropping muscle mass, to loosing body fat, to the extreme of loosing an arm or leg.  Yes, technically, you would loose weight by doing that! The second aspect of the goal,  “To look good”, is a constantly moving target depending on fashion trends of the time and the decade that we are in.

Measurable: “I want to loose weight to look good”.  Can this be measured? Well, yes, a scale could be used to see if you were lighter at the end of the journey than the start, but again, it does not take into account what weight was lost.  As far as “looking good”, well that is in the eye of the beholder.  I might think you look great being down 10 pounds of body fat, but you don’t see it.  Your family might think you look great being down 20 pounds, but you do not see it.  You might see it at 30 pounds down and think you look great.. while your friends think you are now too skinny.  See how perception really plays havoc with this goal when we try to measure it?

Achievable: “I want to loose weight to look good”. What plan are you going to use to “loose weight?”  Is there an eating plan or an exercise plan in place?  None of these things were mentioned.

Realistic: “I want to loose weight to look good”.  Based upon personal perception and all of the other reasons mentioned above, this goal isn’t realistic as it is too general and too subjective.

Timely or Time-Related: “I want to loose weight to look good”.  This goal does not set a defined time or duration than needs to be met in order for it to be completed, hence, it isn’t really timely.

After going through our analysis, this goal of “I want to loose weight to look good”, isn’t really a goal that can be achieved, but rather an idea.  The problem with basing your journey around an “idea” and not a goal is that ideas grow and take new direction and shape without any refection as to how this might change the journey.  Goals on the other hand, following the SMART method can be quantified at any point along the journey if the journey changes.

As an example, one of my earlier goals this year was to run a 9 mile Spartan race (Spartan calls this a “Super” race distance) in less than 3 hours.   I announced the goal knowing that I had 4 months to train for it, and I would follow a weekly running plan with set mileage to run/walk each day.

Is this specific?  Yes, a certain distance in a certain time.

Is the measurable?  Yes, either you finish the race in this time or you do not.

Is this achievable?  Yes, by following a weekly running plan to increase my daily mileage I will be physically able to complete the distance in a specific time.

Is this realistic?  Based upon the mileage to date, the program I was following and the time frame that I have provided, yes.

Is it timely? Yes, there was a specific date in which the goal would be completed.

By applying the SMART methodology to my goal, it increased my chances of success to complete it, and in turn solidified the goal as something that I could measure and reassess each day during my workouts.

 

Reassess? 

Yes.  Your goals might change or need to be tweaked during your journey.  You might have a goal to learn conversation French level 1, from a language CD before you went to Paris this fall.  Then you new job took you to Mexico.. and you do not speak Spanish. *DING* That goal might get pushed back!   Yes, this is an extreme example, but I think you can understand what I am talking about.  Goals are living processes that can change, but are grounded based upon the SMART method.

 

Now what?

Now that you know about the SMART method, start applying it to your goals that you have set on your journey!  If you don’t have any goals, START making them!  Goals see you through the rough patches, the delays, the bad days, and all the other euphemisms to describe your progress not being exactly on point.  Goals can be those sticky notes on the bathroom mirror, to phases taped on your computer monitor at work.  Place them in spots where you can see them – OFTEN!

In addition, another tip to help you achieve your goal is to tell others about it.  Yes, verbalize your goals with others, even the ‘crazy’ ones (goals not people!).  Why?  because it makes it that much harder to not complete them.  Who wants to bump into one of their friends four months later and have to try to explain how you didn’t complete you goal due to …. (insert excuse / reason here).
In 1995 I had a goal to hike every inch of the Appalachian Trail from Georgia to Maine in 127 days.  (SMART approved!)  I told EVERYONE I could find about my goal to ensure that I would finish it, and trust me, several times during that adventure, I needed to rely on the memory of telling all of those people my goal to ensure I would make the distance needed for that day.  Had I not shared this with everyone, I might have given me an “out” or excuse to not complete the miles for the day, which could have lead to me not completing the goal.

So, if you have not created any goals, start.  If you have not measured them to the SMART method, do that, and finally, share it with folks to hold you accountable.  Let me know if you need any help!