Goal Setting in 15 Minutes or Less (Quicker Than Ordering a Pizza)
The goal-setting process to me is very frustrating, time-consuming and very few people follow through with them. Goals can be very powerful, but the process has to be simplified and minimize resistance to following through.
I’ve created this rapid goal-setting document to get you commit to the goals you want, understand your “why” and provide you with the “drive” to achieve/surpass your goals.
This whole goal setting process should take you 15 minutes or less. Set a timer. Force yourself to answer the questions in the allotted time. Don’t worry if you don’t get it all right. You can always go back later and add/delete/change.
Also, I’ve added a couple resources at the end that will be helpful.
Now, go crush 2018!!!
And…take out a piece of paper, open google docs or your favorite writing tool/app.
Step 1: Set Your Goals for 2018 (5-7 mins)
The point of goals is to help you realize a “better version of you.” It’s not about comparison, perfectionism or about what anyone else is doing. That’s a trap that will hold you back and kill your drive.
Pick three professional and/or personal goals. If you pick any more than three, you will have a hard time focusing, prioritizing and achieving them.
You can pick quantifiable or qualitative goals. Don’t get bogged down in metrics and or need for specificity because sometimes there isn’t. Don’t worry about the perfect goal sentence, just put something down.
Quantitative examples:
- “I want to qualify for the Boston Marathon during the Chicago Marathon in October.”
Qualitative example:
- “I want to create deeper relationships with my friends and family.”
- Goal #1
- Goal #2
- Goal #3
Step 2: Why (2 mins)
People get way to caught up in the HOW versus the WHY. Once you pick the goal, you will figure it out.
There is plenty of knowledge, coaching and support out there. You just have to start and figure it out along the way. Start taking imperfect action without everything figured out. Stop waiting around for when you are ready or evidence or when you “feel” like it.
When would NOW be a good time to start?
Ask yourself:
Why did you pick these goals? Why are they so important to you? (Answer in 2-3 sentences maximum)
Step 3: Look in Your “Accountability Mirror.” (3 mins)
What are you really lacking in your life? Where are you not measuring up to where you want to be? Be 110% real and honest. When you can write it down and say it, you are 75% on the way to moving past it.
Step 4: Motivation is BS (3 mins)
Motivation only lasts for a moment and it won’t stick with you. It’s fleeting. You’ve watched a movie, read a book or gone to an event, and said to yourself you were to change something. And then…nothing happened. That’s motivation.
Drive will get you out of bed and it will have you doing things no matter how you feel. Drive is about your WHY. Driven people always find a way.
What’s your drive here? What’s going to get you out of bed at 5am to run in the cold? What self-talk do you need to have to keep going no matter what?
DONE!
Start taking action today. You’ll look back and be amazed how far you have come on December 31st!
Support and Additional Materials:
Tip #1: Use your calendar to write down what actions you are going to take. It is the easiest and quickest way to make yourself accountable. Treat like a meeting you have to go to.
For example, I write out my running schedule (with the help of my coach) on a monthly basis and put it my calendar. That way I know what I need to need to do.
You can also write on a weekly, bi-weekly, or monthly check-in on your calendar. You can write something simple like, “What have I done to move my three goals forward this month?” “What new actions do I need to take?”
Tip #2: There is a simple “three pillar” equation to achieve mastery at anything.
Knowledge/systems/best practices + Mentoring/coaching + Support
For each of your goals, apply the three pillars.
Here is an example and blueprint you can leverage:
I decided to run a half marathon in four weeks, and I’ve never run more than four miles ever. I did some simple things. First, I signed up and paid to run in the Dallas Half Marathon. Then, I texted 20 of my friends telling them I was going to run. So now, I had to do it and find a way. Second, I found an amazing running coach, and it was very inexpensive. Third, I asked twenty people what the best running group was in Dallas and joined them. I run with the running group every Wednesday night and Saturday morning. And my running group is completely free. Fourth, I emailed 20 expert runners I knew and asked them five questions about how to master running, prevent injuries, etc.
I applied all that information and ran for only 16 days outside. I finished the Dallas Half Marathon in one hour and 52 minutes (that is an 8:32 pace). That’s pretty good for a first-time runner. And I’m not fast, gifted or some natural athlete.
Next, I signed up for three more races, and applied and got into the Chicago Marathon in October. My goal for the Chicago Marathon is to qualify for the Boston Marathon.
I’ve got a complete accountability system in place to help and support me.
Plus, you may just need to google the information you need and join a group or find a partner. Regardless, don’t waste time. Do it!
Tip #3: I don’t believe in top 10 lists because people get overwhelmed and don’t get to any of them. So I am only going to give you two.
- This is the best podcast I’ve listened to in 2017. It is with David Goggins who is a Navy Seal, Army Special Forces, and Air Force Tactical Air Controller Training. He has done the 10 hardest adventures races in the world. You’ll learn a lot from this. PLEASE NOTE: He swears quite a bit so if that is an issue, then please be advised.
- Two versions:
- https://findingmastery.net/david-goggins/ (This one focuses more on the psychology)
- http://www.richroll.com/podcast/david-goggins/ (Better storyteller and slightly more entertaining)
- Best book in 2017 (hands down): Brene Brown, Braving the Wilderness. Fantastic book on courage, leadership, business, creating community and overcoming obstacles in your life.
PS: You can download directly my TEDx team building game I created, Cards Against Mundanity. You can play it in groups of 4-12 at work or with your friends. The results are incredible. In 45 minutes, you’ll see results. One company and several groups increased revenue/production by more than 25% in a year due to it. It’s based on research on the #1 factor for high performing teams at Google. And also a research study where people built the closest relationship in their life in 45 minutes.
How to Handle Shame in the Workplace
We can’t ever get rid of shame, but can minimize the impact and potential damage it can have on our business relationships.
Shame, according to famous researcher Brene Brown, is “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging – something we’ve experienced, done, or failed to do makes us unworthy of connection.”
What can do with it then? We can develop resilience to shame.
When you start to feel small and not enough, rather than get mad and angry and lash at coworkers, boss or clients or bringing yourself down with negative self-talk, tell yourself something different.
“I’m in a moment where I’m feeling shame. I refuse to talk, text or type what happened until I can process it more fully.” Take a walk around the block. Listen to some music. Read a chapter in a book. Go for a run. Meditate. Whatever it is, do that before you do anything else.
You’ll be able to process it more and ask yourself what triggered that feeling of shame. Remember, to talk to yourself like you would talk to someone you love and care about.
“Geeze, I really screwed that up. I need to circle back with some folks, be accountable and clean it up. And I need to give myself a break.”
You can also have a conversation about it with someone you trust. Shame can’t survive being spoken about. Shame lives in silence, secrets, and self-judgment. You destroy when you talk about it. Your courage speaking about it filters shame out your life.
That will help you figure out how to have a conversation about it.
You’ll find you’ll get into fewer conflicts and do much less damage to your relationships
We all struggle with shame, and most of us will continue to do that. But how you handle it is a different story. You can either own your story and write the next chapter or let the world around you write your story about you.
Dr. Mark Pirtle (Celebrity Therapist) Interview “How to Immediately Stop Stressing Out”
Today, you are going to learn how to immediately stop stressing out, manage your anxiety, deal with difficult periods in your life such as a break up, job loss, death and more.
There is a video (with an exercise we demonstrate), handout below, and a podcast you can listen (see below) that goes more in depth than the video.
You can use this information any time you are feeling overwhelmed, tense, get in a negative mindset, feel nervous, or anxious. This will put you back in a productive mind frame and state so you can move forward and not be paralyzed. The great thing about the exercise you are going to learn in the video is that you can do in seconds and do it anywhere, anytime…and it will help you instantly.
You are going to hear from one the top specialists in this area in the United States, Dr. Mark Pirtle. He is a practitioner at the two of the most high profile in-patient rehabilitation clinics in the US and works with well known people, celebrities, and more. He’s a rockstar and you are going to find out why.
Here is a quick bio….
He developed the first ever pain program at Sierra Tucson, a world-renowned in-patient rehabilitation hospital. He continues to provide mindfulness-based programming and treat patients at Sierra Tucson. Mark is a faculty member for the Center for Integrative Medicine at the University of Arizona where he teaches pain science, orthopedics, and manual therapy. Dr. Pirtle serves as Miraval Resort’s “Stress-Illness Specialist,” where he delivers a bi-weekly lecture, “Skillfully Aware: Tools for Transformation.” He also consults privately with Miraval guests. Dr. Pirtle sees clients privately as well. He has authored and co-authored articles ranging from healing chronic pain and addiction to meditation and artificial intelligence.
Stress happens when we get overwhelmed in our lives. We rarely get stressed out about things currently happening in the exact present moment.
When happens is we start to worry about…what might happen…what could happen…and then throw in some should of or would of as well…and there ya go.
The reality is the things we ponder the worst case scenarios happening and they rarely play out that way. So we intentionally stress ourselves out and cause ourselves significant pain for no real reason at all.
How to Master Your Emotions and Feelings
Here is a new video I made on Mastering Your Emotions and Feelings. I find people run into a lot of challenges that hold them back in this area.
- Feel your emotions and feelings
- Accept your emotions and feelings
- Act in spite of your emotions and feelings.
