Goal Setting: Systems for Success | Coach Jaymes Longstrom | Coach’s Corner | Team Biolayne


I know you’re probably sick of all the New Years and goal-setting posts, at least I am. However, if you really want to reach the goals you set for yourself you need to take some time to plan them and come up with a strategy.
Recently I made a post about SMART GOALS. Check it out if you’re not familiar with them. If you’re a personal trainer, you’ve heard of SMART goals. I don’t think SMART goals are great at supporting positive behavior change, but I do think they can help you detail and clearly define your goals.

Once you’ve clearly defined your goal, its important to realize that the goal you set is the end point or the “outcome”. In order to reach this “outcome” goal you must develop a system that supports the necessary habits and behaviors to make progress towards that goal. Write out some ways you can accomplish this goal and we’ll refer to these as “process” goals.

Now that you have outlined some processes for how you will achieve your outcome goal, its important to set up your environment to support your processes and to brainstorm any potential solutions for the challenges that may impede your progress. This could mean having protein shakes pre-made and available for quick lunches if too busy to make a meal or Making sure fresh fruit and veggies are readily available for snacks.

It’s probably no secret that the more restrictive and rigid you are with your processes and systems the harder it will be to follow through with them. Especially when there’s unexpected friction with your goal, like getting sick and not being able to meet your daily protein target completely. Research suggests restrictive eating habits and rigid control are less adaptable and can lead to poor relationships with food (PMID: 31315180).

Make sure your goals and behaviors are flexible to allow for any type of challenges or unexpected changes you’re faced with when executing on your habits.
Focus on what you should DO, instead of what you should NOT DO. “I’m going to do my cardio today”, instead of, “I’m not going to miss my cardio”. This creates a positive relationship with an action (PMID: 31662729). I learned this from an article written by @trexlerfitness about goal setting, which I found super helpful. Go check it out on the @officialstrongerbyscience website.

Lastly, I like to write down certain intentions or “notes” to myself as reminders to do something. This helps me remember the many different tasks I need to get done each day, but I also think there’s something powerful about writing something down. It’s making a commitment and reminding yourself to follow through with that commitment.

What are some goals you set for yourself this year?

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