Goal Setting Game Plan - Ep. 21

Episode 21 - Goal Setting Game Plan

[00:00:16] Intro

Hey guys welcome to the Growth on the Daily podcast, the personal development podcast for athletes. My name is Rey and I'm your host. I'm a former competitive hockey player. I am passionate about self-growth, and I'm here to support you on your journey to becoming the best version of yourself. Thank you guys so much for tuning into today's episode.

I am super excited to pick up right where we left off last episode where we discussed 'New Year Better Me'. Now we're kicking it off with 'Goal Setting Game Plan' to get you guys on track, going after your goals and becoming the best version of yourselves.

For those of you who are new to the Growth on the Daily community, or if you haven't checked us out on social media yet, follow us on Instagram @growthonthedaily, to stay up to date with the show.

This week's episode is perfect if you are at a point in life where you have established your goals, but you're just not quite sure how to build that plan to work towards achieving them.

[00:01:17] No Cap All Facts

One of the reasons we struggle so much with not only setting goals but actually achieving them is that we have no plan in place. But it's a lot easier said than done when it comes to establishing a goal setting plan. In my research this week, I took a look at a few articles and I found some common elements that you need to contain in your goal setting plan.

One of those elements is prioritization of goals. It's important that since we all have multiple goals, we plan to achieve, you have some level of importance assigned to each one. Although many will argue they are all important, that's why you're setting your goals. You still need to have a focus.

It's really hard to multitask as humans. People think, oh, we can actually pay attention to many things at once. Oftentimes, we have Netflix on the tv, we're scrolling on TikTok on our phones at the same time, and music's in the background. That's way too much stimulation for our brains, and that has enabled us to think that we're able to do so many things at once, when in fact, if we focus on one thing at a time, we'll actually be more effective.

 A second element that they discussed was determining your resources. If you set certain goals, but you don't have the resources to work towards them, then how are you going to attain that goal? For example, if you need to write a resume and submit that, and you don't have access to a computer, that resume is not going to be produced.

 The third element was establishing progress deadlines. Although we have the end in mind and that target that we use with that SMART goals technique, there needs to be progress deadlines along the way so that, you know that you're on track for achieving your goal.

And with that element, the fourth element is tied into it, and that's about celebrating milestones. So as you reach your progress deadlines, treat those as milestones and celebrate them. Don't just wait for the celebration at the end of your goal once you've achieved it because you're more likely to sustain the motivation and the effort needed to actually get to that end target if you're celebrating along the way. So small wins, guys, small wins.

And then finally, track your progress. This ties right into element three again, with establishing those progress deadlines. How do you know you're even reaching those deadlines? You're tracking your progress. That tells you for fact that you've reached this deadline and therefore you can celebrate that milestone.

So the five elements in summary are prioritization of goals, determining your resources, establishing progress deadlines, celebrating milestones, and tracking your progress.

So now that we know that those are some elements that we have to include in our goal setting plan, how do we actually do that. Let's talk about my goal setting game plan.

[00:04:07] Rey's Remedy: My Goal Setting Plan

So first of all, before we dive into my goal setting game plan, if you haven't checked out last episode, Episode 20: New Year, Better Me go check that out, because you need to have your goals established at this point, and you should be using the SMART goals technique in order to implement my goal setting game plan. So pause the episode, go back. Listen to that. I'll be right back here when you're ready and we can pick up where we left off.

Now that you have your goals established, there are three elements to my goal setting game plan. The first is checkpoints, followed by tasks, followed by a habit tracker.

[00:04:48] Step 1: Checkpoints

So first, let's talk about checkpoints. Checkpoints are your progress deadlines along the way. So it's how do you know you are progressing closer and closer to your goal? So let's take weight loss for example. As you guys know from a previous episode, I have a weight loss goal, due in the spring, and my checkpoints include being at a certain weight after a certain amount of weeks until I reach that end checkpoint, which is that final target.

So for example, say I had to lose 20 pounds, I might shoot for four pounds of weight loss per month. And with that in mind, my checkpoint along the way will be my current weight minus four pounds. Then less another four pounds and less another four pounds and less another four pounds until I've reached my goal.

Those would be your checkpoints along the way. It's important the phrasing of this checkpoint mimics the SMART goal technique. So be specific. What is the weight goal? What is the measure? Say you're using pounds, what is that actual quantity, that amount? How much do you want to weigh and when? What is the date? So those are your checkpoints.

[00:06:00] Step 2: Tasks

Once you have your checkpoints set up, we can talk about the tasks. So the tasks are, now that we know each step of the way, what does it take to get to each step? So those tasks for weight loss, for example, is meal planning. It could be drinking water, it could be exercising, it could be sleeping, it could be getting your daily steps.

Those are examples of tasks that take you from point A to point B, point B to point C, etc. So list out those tasks, and you might have very few. You might have very many. It doesn't really matter here. The point is you understand the elements that make up the components of your checkpoints.

[00:06:41] Step 3: Habit Tracker

After you have your checkpoints and your tasks established, then we get into the final element, which is your habit tracker. That habit tracker ensures you are making progress along the way to reaching those checkpoints. How are you doing that by accomplishing those tasks? So your habit tracker is going to track the cadence of you doing those repetitive tasks.

So for example, let's apply this. Let's say one of your habits is working out three times a week. You've tracked that, and after the first months, you noticed you worked out three times a week. For two weeks, and then the next two weeks you only got one session in each. And then you notice at the end of the month you didn't reach your checkpoint.

 Why didn't you reach that checkpoint? Well, that's when you go back to the habit track and you see, hey, look, I wasn't meeting my tasks. And that is shown in the habit tracker. So that keeps you accountable to reaching those checkpoints by accomplishing those tasks.

It may sound a little bit tedious, but the key here is simplicity. Do the easiest thing that works for you. For some people that might be getting a habit tracker app, where you simply put in your habits a frequency. That'll give you reminders to log it and reminders to actually perform the task.

Or you can go a traditional route. Pen and paper, put a list down. Write the days of the week and every single night, reflect on your day. Put a check mark if you did it. Leave it blank if you did not. That's a great way of doing that as well. I personally use my journal. I have a habit tracker laid out with every single habit that I have for all my goals.

I have the days of the month, and I will track each habit for a month, take a look at my progress at the end of the month, and I'll make a new one the following month, and then the following until I've reached my goal.

[00:08:26] My Goal Setting Plan Summarized

So to sum up my goal setting game plan, first I've established my SMART goals. Then I'm able to make my checkpoints by working backwards. So in order to get to the end point, what comes right before that, what weight am I close to? And before that, and before that, and closer and closer to the present timeline.

So say you wanted to lose 20 pounds, the step below that would be five pounds away, 10 pounds away, 15 pounds away, 20 pounds away. Right until you're at your starting point. And then you have your tasks established, which are the elements that make up reaching those checkpoints. So what are those activities? Drinking water, working out.

And then you have the habit tracker, which is tracking the frequency of you accomplishing those tasks, which then you can reference to make sure you're meeting your checkpoints on time.

[00:09:13] Hold the Mic

Alright guys, let's take a little pause here. I want to remind you guys to head over to Instagram and follow us @growthonthedaily. We would love to have you join our community on social media. That's how we grow this show. And it's also going to help you not only stay accountable with your growth journey, but also share your experiences and involve yourself actively in the Growth on the Daily community. So head over to Instagram and follow us @growthonthedaily.

[00:09:42] Meaningful Mentions

I have three key takeaways for you. First, plan your route. What are your checkpoints for achieving your goals? The second is outline your steps. Those are the tasks that we talked about. And then finally, monitor your progress, and that's establishing your habit tracker.

Doing those three things is putting you in a better position to achieve those SMART goals, keep you accountable along the way, and ensure that you're truly making that progress.

 To keep you motivated on your journey to succeeding this year I have a quote for you from Yogi Barra, former New Year's Yankees catcher. "If you don't know where you're going, you'll end up someplace else", and that is the purpose of goal setting.

[00:10:30] Outro

Thank you so much for tuning in to this episode. It was a pleasure getting to speak with you. Thank you for committing to Learn, Grow, and Thrive.

To stay involved in the Growth on the Daily community, follow us on Instagram @growthonthedaily or stay up to date with the show on our website, growthonthedaily.com for more information.