Reflection

Look Forward In Hope & Rewrite Your Future

Hopefully by now you are working towards the goals you set yourself but if not, if you’ve found yourself procrastinating or life somehow managed to get in the way then don’t worry. It’s never too late to start.

This seems like a good time to summarise our posts on managing the changes we desire. That should give you a little less reading to do and more time to get on with achieving the goals you have in mind.

If you’ve been following my posts you will have probably sensed that I like a fairly simple, structured approach to things. It makes it easier for all of us to follow and actually use. So here goes… I’ll try to concisely summarise how we can manage change & achieve our goals:

Step 1: Identifying your goals. If you are struggling to identify goals I invite you to try a couple of exercises:

a. Maslow’s Hierarchy of Needs – Starting at the bottom of the pyramid, try to identify what needs aren’t being fulfilled. The theory holds that if you are not taking care of your basic needs like those for good nutrition, exercise, rest, etc, you can’t expect to fulfil higher order needs.

b. Try using the Wheel of Change. Score each category according to how you feel each is being fulfilled for you. Once completed note any low scoring categories but also consider how well that wheel would roll. If it provides a bumpy ride it suggests that life is off balance for you. The low scoring categories are areas to consider looking at first.

You can find these exercies in our article “Delivering Hopes & Dreams” at our website: https://broadmindstherapy.org/blog/

2. SMART Goals: Hopefully by now you have some idea of the changes you’d like to implement. Now define those goals according to the SMART acronym:

Specific: Be very specific in setting your goals. If you want to lose weight, decide how much.

Measurable: Consider how you are going to monitor & assess your progress and make sure it is measurable. For example, if you’re trying to lose weight, consider how & when you are going to weight yourself.

Achievable: Make sure that the goal is achievable. If you want to be an astronaut, that’s great! By all means aim high, ..literally! But make sure you have a pathway to achieving that goal.

Realistic: Keep the goal realistic. Is becoming an astronaut by the end of the month realistic?

Timebound: Put a timescale on your goal. If you are looking to lose some weight, say how much & by when.

3. Develop a Mission Statement that clearly states what you are trying to achieve. In this statement try to answer the questions What, when, where, who, why, & how. Share that mission statement with family & friends. Hopefully they will form your support network & give you all the support & encouragement you need.

4. Use the Kurt Lewin change model: Unfreeze where you are, Change what needs to change, and then Refreeze; That is to look to set or consolidate your success.

5. Identify your Steps & Milestones that describe the pathway to achieving your goals and provide Signposts en route. For example, if you are trying to lose weight, think about how you are going to achieve that – These are the steps you will take. Then break the goal down your overall goal with mini-goals which will be the milestones. For example, if you’re trying to lose 10 kilos, you might break that down into losing 2, 3 or 4 kilos at a time.

6. Identify the Rewards that you will enjoy when you achieve your goal.

7. Plan for the Set Backs, Problems & Failures. If you can learn to treat these as opportunities to learn & adapt, you can turn these into positive experiences which allow you reassess, refocus & refine your plans.

8. Plan for Success. This probably sounds a bit obvious – Of course you plan to succeed in achieving your goal – But I mean to plan with more structure and more thought. For example, what will you do when you achieve your aims? Will you simply return to your old habits, set new goals or just look to maintain the new norm? Give this some thought ahead of your achievement and have a vision of what life after succeeding will look like for you.

I promised an update on how I am progressing with my goals which is to improve my 10km run time by 3 minutes be Easter. I ran my first test session on Tuesday this past week during which I ran as hard as I could to monitor my progress against my baseline time, taken at the end of January. I recorded a time that was 1 minute and 31 seconds faster than that baseline time so I am on course to hit my target. Milestone 1 achieved!

So now I must ask what have I learned from this experience? Well, there were times that I missed opportunities to train because I wasn’t prepared and ready to run when opportunities presented themselves and there were certainly times when my diet & nutrition could’ve been better. That said then, I have put together a kit bag so that everything I need to run when opportunities arise is available and I have begun recording my nutritional intake on an app which factors in my daily calorific burn so I can be sure I’m not consuming more calories than I actually burn. This is a simple plan that should help to keep me moving in the right direction. We shall See!

For more information on each of these elements see our recent articles: Delivering Hopes & Dreams, Ice Ice Baby, The Biscuit Barriers, & Coping With Success via the link to The Craic on our website.

If you would like to talk about making changes in your life or any mental health issue please contact us at BroadMinds Therapy for a free chat. You can reach us using any of the following details:

Web: www.broadmindstherapy.org

Email: help@broadmindstherapy.org

Phone: (+353) 0899420568

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Thanks for taking the time to read.