LIVING: Why You're Not Seeing Progress
Been working out or watching your eating habits but still not seeing any progress?
First, make sure you're doing this 1 simple thing that I wrote about back in February. This is typically the key most people are missing when they feel their progress is stalling or they aren't seeing any changes in general.
There's also another big thing most people overlook and undervalue, and that's setting goals.
Setting precise and measurable goals is the easiest way to tell:
- whether or not you're progressing
- how much you are or aren't progressing.
Most people, myself included, begin a nutrition or exercise regimen with good intentions and a list of things not to do, and we think that's good enough.
"I'm going to workout 3x/week and cut back on snacking."
"I'm going to stop eating candy and fried food and try to go for a run 2 times this week."
"I'm going to workout every week day and drink more water."
These are great intentions and ideas, but they're not goals, and without goals, we're just hoping to do better. We're not actually doing anything to get there, though.
You need to know 3 things if you want to set a goal:
1. Where are you now?
2. Where do you want to be?
3. What will it take to get there?
A fourth question worth adding is this: What are you wiling & not willing to sacrifice to get to where you want to be? It's no good setting a goal of losing 10 pounds in 10 weeks if you aren't willing to prioritize your exercise and eliminate junk foods. Get clear on those 3 (or 4) things and then formulate a precise & measurable goal.
Goals tend to stress me out and give me anxiety. "But what if I don't make it? What if I fail?" But here's the thing: even if you shoot for the moon and miss, you'll probably still land further than if you did if you were only aiming for your back fence.
Don't be afraid of setting a really steep goal, as long as it's precise & measurable.
Your goal needs to be clear. Avoid words like "more," "less," and "try."
Instead of saying, "I'm going to try to run 4x this week," just say, "I'm going to go on a run 4 times this week."
Rather than saying, "I'm going to drink more water," say, "I'm going to drink 3 water bottles a day."
Precise goals are easier to work towards, and it's also easier to see when you've hit or missed the target.
Your goal also needs to be measurable. This is, again, another reason to avoid words like "more" and "less."
How much snacking is "less" snacking? How many greens are "more" greens?
Ask yourself how you will know whether or not you've reached your goal. If your measuring stick is simply a feeling, try again. I'm guilty of setting goals like "I want to be more present," and while this is an honorable idea, there's no way of really knowing whether or not I've actually hit it.
Your measuring stick does not have to be a numerical value. In the case of the "presence" goal, it could be something like your recorded presence levels. Maybe you keep a journal every evening where you record how present you felt that day and assess your progress there.
Whatever method you choose, make sure you have some system of measurement in place.
Setting goals will transform not only your results, but your work ethic. I promise you, if you take 15 minutes (max!) to set 3 precise and measurable goals in any area of your life you want, you will see progress in no time.
So what's it gunna be? What are your goals? Where are you now, where do you want to be, and how will you get there? Let me know! Reply to this email and let me know what you're working on!