Actually I have two chalk boards.
I should correct myself.
WE have two chalk boards.
Side by side, they are mounted on the wall in my office.
Mine is titled "2017 Goals" and underneath they are listed, one by one, what I want to achieve this year.
They are, of course, in typical HR speak, SMART goals.
Each of them is specific, measurable, attainable, realistic and timely.
Well okay, that's a stretch.
They are timely in the sense that they are to be accomplished in the year 2017. They are measurable in a 'you did' or 'you did not' accomplish it kind of way. They are attainable, basically because I believe anything is and they are realistic for the same reason.
So I pretty much wrote some specific things I would like to accomplish and I'm pretending they are SMART goals because as a manager, all of the ones we write are supposed to fit this mold.
So on my chalk board, I have Goals.
On Mal's chalkboard, there are photos stuffed in the bottom of the frame of his kids or his nephew and in silly scribble, it says "Who Bunts?"
That pretty accurately sums us both up.
After a few laughs talking about our differences with this recently and some deep reflection into how goal setting has affected me, I decided to share my thoughts on why I'm so obsessed with it.
There are statistics that show people who write their goals down are 50% more likely to achieve them than people who don't. And this number increases to 78% when you tell a friend. Therefore, there is an accountability created by writing and sharing goals that gives a subconscious push and commitment to help shape the outcome and result.
Something changes in our belief system when you commit 'out loud' to something. The fear gets replaced with a determination not to let others or yourself down. If we make a goal and say it quietly, no one will know if we don't achieve it. But when we commit and make a statement, when we say things 'out loud', then we need to action. We need to be accountable to our voice that has spoken.
Beyond that, there is a psychological element that takes place of increased confidence and self worth upon achieving what you set out to do. The psychological benefits are the real reward. It's not the first place ribbon, it's the satisfaction from the journey of the hard work to the pay off of crossing the finish line.
"Our brains have intricate reward and punishment mechanisms in place. With every achievement along the path towards meeting the goal, our body releases dopamine into our brains, creating a sense of pleasure. This chemical mood elevation keeps us focused and motivated. We physically feel "good" when we're taking steps towards our goals." - The Psychology of Goal Setting
Knowing that it is scientifically proven that there is a huge "rush" when you hit a certain achievement and the statistics of writing goals down on paper, how is it possible that only 3 out of 100 adults write them down?
Without the documentation, goals held in the mind are likely to get jumbled up with the other 1500 thoughts per minute that the average human being experiences.
So 97 people out of 100 don't write their goals down and expect to achieve them. That is, if they have any goals created at all.
Now here's another kicker.
40% of people who write goals don't check whether or not they've achieved them.
How on earth could you waste so much time creating and writing goals down if you aren't going to monitor and check if you're on track?
I just cannot comprehend this in my OCD world I live in.
Write goal.
Create action plan.
Follow up and ensure on track.
Modify action plan and create plan B in case things go sideways.
Reach goal.
I just cannot see any other way.
Now perhaps there may be increased stress in my life while I'm focused on the efforts to achieve what I've set out to do.
Maybe those "who bunt" live a carefree, happy existence and let life unfold as it does.
Maybe the neurotransmitters in their brains are wired differently to reach a release of dopamine and get that 'runners high'.
(I am actually being told that Who Bunts actually can represent strength so let the records show....)
But my brain performs best by reaching goals.
That's my dopamine rush.
Well, unless I've jumped out of a plane.
Although I suppose that's still a goal.
"Sky Dive at 14,000 feet".
Yep, still a goal.
My brain needs constant purpose, evolving as milestones are reached, causing new goals to be set, documented and measured.
And it all begins with the Chalkboard.
The Plan
"If you keep doing what you're doing, you will continue to get the results that you're getting." - Albert Einstein
One of my goals this year is to run the Toledo 1/2 Marathon in less than 2 hours 15 minutes (which was my time in 2016) on April 23, 2017.
(You cannot tighten up a SMART goal more than this by the way).
Action Plan -
Knowing the above, I need a plan to (fingers crossed) achieve a better outcome.
1. Quit Smoking (forever) - June 24, 2016
I feel like my lungs have a fairly large impact on this goal.
2. Strength train 2 x's a week at Sports Specific Training, focused on lower body and core strength.
Pretty sure I read in a place or two that runners get imbalances and this is important.
3. Chiropractic/ Registered Sports Massage
I don't really have a timeline with this but I swear my chiropractor is my witch doctor and if I go more than 4 weeks without seeing her, I'm convinced that anything that is wrong with me wouldn't be if I saw her first. Every nerve and reaction in the body is counting on the body being in balance and aligned and any failure with this causes a domino effect of issues.
The sports massage is also so critical as it releases the tension from pounding on the same muscles and movements and should be essential for anyone who has repetitive motions and exerts maximum effort into some type of sport.
4. Supplements
Truth be told, I have a second witch doctor. She is a cross between a naturopath, an acupuncturist and practices the science called Bioenergetic Healing. This may sound hokey, but let me tell you I am western-medicine-antidepressant-drug-free for almost 3 years so something about it must work.
There is something to be said for the natural circadian rhythm of the body and how we clog all those channels up with toxins of daily existence (pesticides, environmental pollution, alcohol, medications, smoking, noise... I could go on and on but I will talk more on holistic health in my book).
Anyways, this was about supplements.
And I now swear by Adrenal Support, Vitamin C, a true proper killer multi vitamin and a good probiotic* (*note that if it isn't refrigerated, it is likely useless).
I feel balanced, grounded and those things I can't help but believe propel you further towards your goal.
5. Yoga
Okay so this is a total lie. I'm starting tomorrow so I'm including it but it's hardly like it's been a life altering addition to achieving a better running result from a consistent effort at this. So, let's pretend I did this for a year because it looks good to say I did all this fabulous stretching as part of my plan.
So you get the point.
I have listed a set of actions I believe 'ideally' should help me do better in this year's half marathon than last year.
If it doesn't work, I'm not going to run out and buy a pack of DuMaurier Extra Light King Size or stop cross training and supplements. They seriously have enhanced my life regardless of my running and I'm drinking the koolaid.
There may be in a lesson in the effort, no matter what the finish time is.
Which brings me to Grit.
The Grit
Grit is passion and perseverance for very long-term goals. Grit is having stamina. Grit is sticking with your future, day-in, day-out. Not just for the week, not just for the month, but for years. And working really hard to make that future a reality. Grit is living life like it’s a marathon, not a sprint.
Dr. Angela Lee Duckworth
I've made a goal, created a plan, written it down and now shared it with everyone I know.Most importantly though, I've trained hard.
I ran in freezing rain yesterday because the elements don't forgive the training plan.
I have grinded at the gym when I felt like curling up on the couch because it was too cold to go outside.
I have winced from rolling over muscles and trigger points that need release.
I've really put dedication and effort into this goal and been thoughtful in my approach.
I'm not saying I deserve the reward of the reduced time, but I can be satisfied with my efforts.
I haven't 'done the same thing I've been doing and expected a different result'.
It's kind of like a science experiment.
Let's change things up and do the same test and see what happens?
Grit is the art of continuing what you love with minor tweaks every day towards a better result.
1% improvement daily.
No guarantees but good odds that persistent effort results in a 'little bit' better.
The Vision
""If you can imagine it in your mind, you can experience it in your reality".
You will either get this or you won't.
Remember the book "The Secret"?
You either think this is a total marketing gimmick for fools or you genuinely believe in the science of energy, the law of attraction, the law of intent, the law of dharma, the law of possibility, Deepak Chopra, Robin Sharma and all the other literature that falls within this bracket.
This is my latest reading material.
I have just finished a few books that all cater to the concept that we are a tiny dot in this universe made up on energy. That we are all one. Our bodies can project an energy frequency that can be felt across the miles and across the country. And our soul is currently housed in a body that we need to treat well during our short time in this existence.
I'm absolutely not going to turn this spiritual and church-y but I will say - consider the possibility.
What if I close my eyes and envision the finish line at the race?
What if I could see the time?
What if I have made adjustments in my training and I can visualize that I'm doing the right thing for the outcome I desire?
Research from neuroscience suggests that our brains use the neurotransmitter dopamineas an internal guidance system to reach goals. An animal study showed that the dopamine signal in the brain gets stronger as the goal gets closer. It’s sort of a “Marco Polo” effect that influences choices made to direct action toward a goal, and adjusts expectations about how close or far away the goal really is.
This proves that we have an awareness of what is going to happen seconds before it actually does.
That we can actually see 'the finish line' before our foot touches the sensor.
Isn't that wild?
Could a vision board determine your future?
If you view your goals every day, does this assist in creating the reality of reaching them?
Do you visualize success?
What if "The Secret" is real?
Would you buy a Chalk Board?
They say that 92% of people fail to meet their New Years Resolution.
And I say that we are only as limited as the ceiling we set for ourself.
What would you attempt to do if you knew you could not fail?
< 2 hr 15 mins - Toledo - April 23
