Why it’s important to have a goal

Exercising because you enjoy it is a great reason to do so, but you might consider yourself lucky because not everyone feels that way.

When motivation inevitably runs dry, knowing your daily actions are constantly moving you forwards can be a great source of encouragement. 

Whether you love working out or not, when was the last time you took a moment to think about your goals? As you’ll see - whatever your goal is, it provides you with a reference point from which to work back from.

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‘Thinking about my goal demotivates me’

I appreciate how this feels because I’ve been there in my swimming career.

It’s true, having a goal can become a source of demotivation.

By itself a goal can seem distant or unattainable. It’s easy to feel despondent, or embarrassed for allowing yourself to think you might one day achieve it.

There’s a saying that goes something like:

“If your goal doesn't scare you a bit, it isn't big enough”

Within reason, having a goal that excites you so much you feel scared is great because it shows it means something. But there’s a balance to be had - it shouldn't be so big it dissuades you.

So how can we ensure your goal does continue to excite you and serve as a reason to keep going and not stop altogether?


Break it down

Don’t overcomplicate this process to start with. When I’m writing programmes for clients, I take the overarching goal and break it down into months, weeks and days.

Let’s look at a common example: Gerry wants to look and feel more confident around the pool in his upcoming summer holiday. Let’s work back and break it down.

Jerry Holiday Example.png

Month - What needs to happen each month so Gerry can confidently say he’s moving forwards?

Week - What needs to happen each week so Gerry can confidently say he’s moving towards his monthly goal? 

Day - What needs to happen each day so Gerry can confidently say he’s moving towards his weekly goal?

Once the goal is broken down into steps, we’ve reached the point at which a big goal can either encourage or intimidate you. Go back over your list and make sure the steps are process oriented, not goal oriented.

Why’s that so important? A process oriented step can be acted on - it involves you having to do something. A goal oriented step involves you thinking about your desired outcome - it leaves you susceptible to comparing where you are now to where you want to be. This can lead to what’s been termed ‘compare and despair’.

Using our pal Gerry again, let’s look at the difference between the two in practical terms:

Goal Oriented:

Month - See visible definition around the stomach area.

Week - Be lighter on the scales at the end of the week.

Day - Eat as little as possible.

Process Oriented:

Month - Complete workout, activity and nutrition targets with a minimum of 90% accuracy.

Week - Complete 3 scheduled workouts, hit the average daily activity goal and hit weekly calorie and protein targets.

Day - Give the workout a good go (focus on push-up technique e.g), get out and walk the dog and eat 5 portions of fruit and veg.

Notice the difference? 

Goal-oriented leaves Gerry in a state of indecisiveness - wondering if he’s doing what’s required. Gerry is confused and inconsistent with his day to day actions. His goal feels further away than ever and regularly considers whether all the effort is worth it.

Process-oriented requires Gerry to focus on repeating daily actions that form part of the overall plan - there’s no ambiguity about what’s needed. Gerry can go about his business and enjoy the day,  confident in the knowledge he’s taking steps towards his goal.


What if the plan doesn’t work?

It’s possible the daily, weekly and monthly steps outlined initially aren’t quite doing the business.

That’s no disaster, a great plan puts in place steps based on the best information available at the time it was constructed.

You can adjust and tweak things as you go, just remember that if you’re not consistent with what you do - no amount of adjusting will bring about a desired change.


Key points

  • Your goal is yours, and no matter how big someone else perceives it to be - if it’s important to you then it’s important full stop. 

  • A goal provides the clarity necessary for you to work on a plan.

  • If you are someone who feels overwhelmed or confused by your goal - think about the monthly, weekly and daily steps necessary.

  • Make sure the steps you outline are process-oriented so that you can act on them.

  • Even with your steps planned out - things probably won’t be smooth. Be as consistent as you can, and if you still don’t see any change - think about going back over your break down.

  • It’s never all plan or no plan. It’s ok to have phases where you are a bit more structured and phases when you’re not.


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