Filed under: Goals
Facing your fears with confidence looks easy in the movies. In reality, though, we often feel confident after we face the things that scare us. Acceptance and Commitment Therapy (ACT) is a new form of “mindfulness” skills-based counseling that has been shaking up traditional therapy and self-help. With ACT, you face the hard stuff and then feel less anxious (not the other way around). ACT can help people move forward—both those with diagnoses and those dealing with more generalized anxiety. ACT teaches us that we can DARE to face our FEARs.
“FEAR” keeps us stuck:
- Fusion is about letting thoughts rule behaviors (such as “I can’t do it”).
- Extreme goals mean chasing impossible ideas (such as aiming to do a triathlon when you can’t run five miles yet and don’t have time to train).
- Avoiding discomfort is waiting till the time “feels right” before you start moving forward.
- Removed from values means you aren’t identifying what’s really important to you.
But we can “DARE” to move forward:
- Defuse. Allow yourself to take thoughts less seriously; they’re just thoughts, not facts.
- Accept discomfort. Let uncomfortable feelings exist while still doing what’s important.
- Realistic goals. Set out to do things that are within your control (such as running three miles today and four by next week).
- Embrace values. Ask yourself big-picture questions about what’s really important to you, and let your answers drive your behavior (such as “I finish what I start”).
Whether on the playing field or on a mission, of course you want to succeed. Dreaming of positive outcomes can drive you to train hard. But you may have noticed that when you only focus on the outcome, you’re distracted from the important ingredients for success. Your successes will unfold more easily if you develop goals centered on what’s in your control rather than how you compare to others. Learn more about setting different kinds of goals in this HPRC article on sport psychology goals.
We all have goals—to lift a certain weight, to cycle a century, or to run a marathon in a certain amount of time. Of course, not all goals are fitness oriented; maybe you want to climb in rank at your job or finish college by a certain date. Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals: Specific, Measurable, Achievable/Action-oriented, and Time-sensitive. Goals are not just about dreaming big; they’re about achieving.
HPRC’s printable SMART goals worksheet will help you to get on target. Using this tool will help you to:
- think through exactly what you’re aiming for;
- determine if the goal is a good fit for you;
- measure and monitor your success;
- pay attention to the language that you use; and
- break down the overall goal into chunks.
And for more guidance on making your goals achievable, you can check out HPRC's Answer on SMART goal setting.
There is a structured technique to setting goals called “SMART.” It stands for “Specific, Measurable, Action-oriented, Relevant, and Time-sensitive.” Using the SMART technique can help you to jump in to a goal now, fuel your motivation, and help you follow through. Check out HPRC’s Answer “Set SMART goals” to learn how you can put this method to work for you.
If you’re looking to get healthier, stronger, more energetic, or less injury-prone, setting goals can help you achieve this type of optimal performance. Use the American Psychological Association’s five tips for “Making your New Year's resolutions stick“ regardless of the time of the year.
- 1. One at a time. Doing everything at once can lead to burnout. Tackle one issue at a time by breaking your goals into pieces to build on.
- 2. Start small. Pace yourself to go the distance. You may be eager to get started on your performance goals, but start with manageable goals and build up to the more challenging ones.
- 3. Share. Talk about your goals and progress with family and friends, as they can be your biggest supporters. It may also help them understand what you’re trying to accomplish and might interest them enough to join you.
- 4. Ask your buddies. Getting help is a sign of strength. It can help reduce the stress of trying to achieve your goals. If you know you are struggling with one aspect of your goal, the best thing to do is seek out advice and support. Use resources such as HPRC's Mind Tactics to get accurate information that can help you progress towards your goals.
- 5. Don’t strive for perfection. Perfection, if not impossible, is an ever-moving target. Don’t waste your time chasing it. Performance optimization is about being at your best, not achieving perfection. How you recover from mistakes matters—don’t abandon your goals. Learn from your mistakes instead and get back to your goals.
For more information on how to become the best that you can be, check out the HPRC’s Performance Strategies: Ten Rules of Engagement for performance enhancement.
The USDA’s SuperTracker is an interactive, online tool that will help you set personal fitness goals as well as log and track your exercise habits and progress. Create a personal profile to manage your weight, record your fitness activities, and keep a food diary. SuperTracker offers tips, support, and detailed feedback to keep you on a healthy path in 2013 and beyond. Start the New Year off on the right foot—and then the left foot, and then the right foot again!
"Life is not a having and a getting, but a being and a becoming." - Matthew Arnold, 19th-century British writer and philosopher
Optimized performance is an ongoing process of always becoming smarter, stronger, faster, and more resilient. Constantly redefine your goals; never be satisfied with “good enough.” Challenge yourself in all areas of your life. If you feel that you’ve reached your peak, find something new to conquer. Rest and charge again!