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“Setting (& Accomplishing) Realistic Goals in 2010” for the Anyone Can Join crew Carolynn Duncan

Setting (& Accomplishing) Realistic Goals In 2010

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Page 1: Setting (& Accomplishing) Realistic Goals In 2010

“Setting (& Accomplishing) Realistic Goals in 2010”

for the Anyone Can Join crew

Carolynn Duncan

Page 2: Setting (& Accomplishing) Realistic Goals In 2010

Basics Tools of Achievement

Motivation

Ability/Capacity

Setting Goals

Getting Things Done

Support & Accountability

Effort v. Success

Page 3: Setting (& Accomplishing) Realistic Goals In 2010

Motivation/Morale

The behind-the-scenes reason for tackling a challenge. What’s your “why”?

What drives you to move forward through easy & difficult times? What sparks

you about what you’re doing and provides constant, intangible motivation?

Ability + Capacity

What is your current skillset & capacity? What level, pace, role, and intensity of

project/goal are you available for and/or can comfortably (or uncomfortably)

tackle? It’s better to underpromise & overdeliver than shortchange on your

commitments.

Setting Goals

Spell it out. Be specific and results-oriented. “Lose weight” is a hard goal to

follow through on; “Work out 3 times per week, use a daily meal tracker, and

visit with a nutritionist 1x/month for the next 12 weeks” is much more do-able.

Page 4: Setting (& Accomplishing) Realistic Goals In 2010

Getting Things Done

Break out goals into smaller chunks and commit to move tasks forward

consistently. This is where the rubber hits the road, and your commitment is

tested on a daily level. Will you continue working on your dream when nobody

but you cares, you’re tired, alone, and there’s no end in sight?

Support & Accountability

Who’s cheering you on?

Who can you check in with when times are difficult?

What external motivators keep you on track?

Effort vs. “Success”

When are you “done”? Can you be happy with giving a full effort, even if

completion or true “success” never come to fruition? What defines your

satisfaction with your efforts, and how can you reward yourself along the way?

Page 5: Setting (& Accomplishing) Realistic Goals In 2010

Obstacles to Achievement

Fear of failure

Perfectionism

Unrealistic or conflicting goals

Isolation

High stress-to-low-resources ratio (fatigue)

Quitting too soon ornot soon enough

Page 6: Setting (& Accomplishing) Realistic Goals In 2010

2 Types of GoalsMarathons (Major )

Requires 3, 6, 9, or 12 months of consistent monthly

efforts, or, requires a combination of short and long term

efforts, and in sum will need a period of 12 months until

it can be accomplished.

Sprints (Minor)

Requires less than 12 weeks of consistent daily or

weekly effort, or in sum will require no more than 12

weeks until it can be accomplished.

Page 7: Setting (& Accomplishing) Realistic Goals In 2010

Setting Up Success For 2010

1. Set Your Goals: choose up to 6 major or minor goals for the year

2. Break It Down: segment each of your 6 goals into smaller tasks

3. Plan It Out: set up an action plan (“90 Day Milestones) for the first 12 weeks of 2010

4. Make It Happen: commit to an accountability system that helps you stay on track

Page 8: Setting (& Accomplishing) Realistic Goals In 2010

Set Your Goals

3 Marathon (Major) Goals (3-12 Months Required)

1. Train for a 5K in June2. Take a trip to Hawaii with a friend3. Write and submit a book proposal to a major publisher

3 Sprint (Minor) Goals (Up to 12 Weeks Required)

1. Read 5 New York Times bestseller novels2. Make 5 new friends3. Find & prepare to move to a new apartment

Page 9: Setting (& Accomplishing) Realistic Goals In 2010

Break It DownTrain for a 5K in June (5.5 months available)

Big Steps (1-3 Months Required):

1. Run one full 5K per Month (5.5 total)2. Increase running pace by 5% each month 3. Log 2-5 hours per week walking or running for 5.5 months

Small Steps (Up to 4 Weeks Required)

1. Research races in my region2. Identify a race in June & sign up for it3. Find a running partner by February, to train with 1x/week

Page 10: Setting (& Accomplishing) Realistic Goals In 2010

Plan It Out

90 Day Plan: Train for a 5K in June (5.5 months available)

Month 1: January 1-31Run 1 5K and time it to determine pace increaseLog 8-20 hours walking/runningFind a running partner

Month 2: February 1-28Run 1 5K and time it to determine pace increaseLog 8-20 hours walking/running

Month 3: March 1-31Run 1 5K and time it to determine pace increaseLog 8-20 hours walking/running

Continuing “To Dos” Post March 31:1. Run 2.5 more 5Ks and time them to determine pace increase2. Log 8-20 hours walking/running for 2.5 more months3. Research races in my region, identify a race in June & sign up for it

Page 11: Setting (& Accomplishing) Realistic Goals In 2010

Make It Happen

Accountability & Tracking System: Train for a 5K in June (5.5 months available)

1. Sign up for www.Stickk.com and take out a formal contract for my 90-day plan, with a $25 personal reward per month if I do meet my monthly goals, or a $25 donation to charity per month if I do not meet my tasks as specified.

2. Run at least 1x week with a running partner beginning February 1.

3. Get a small notebook to log my running stats each time I run.

4. Send an update to myself and my running partner on Monday mornings with the previous week’s running stats.

Page 12: Setting (& Accomplishing) Realistic Goals In 2010

5 “Why”s of Planned Achievement

1. Because you can. (…and because there are others who can’t).

2. Because boredom breeds misery. Stay adequately busy & be happy.

3. Because your time & abilities are your most easily accessible &

spendable resources, why not direct them toward things that count?

4. Because life is short.

5. Vincent Wright-- “What good is your intellect if you use it AGAINST

YOURSELF [or others]? Perhaps you should point it elsewhere: hunger,

poverty, violence, racism, etc.”

Page 13: Setting (& Accomplishing) Realistic Goals In 2010

Go forth & conquer—Happy 2010!

Carolynn Duncan