January 28, 2021

Simple & Timely

Over the last few weeks, we have been talking about the steps to reaching an aspiring goal. This week we will talk about the S and the T but before we dig into the new stuff I want to ask you a question.

How are you doing on your goals? Are you still making progress and doing the JND process we talked about? Have you taken the time to really understand your why and allow that to emotionally connect with you to help you reach your goals?  If so, great, keep it up. If not, why not?

“Your life does not get better by chance, but by change.” -- Jim Rohn

I’d challenge you to really think about it and decide if maybe the goal you set isn't really that important to you. If it is of value (important) then I believe it is worth doing the S.M.A.R.T. Goal process to help you reach it!

Here are links to the last few blogs for your reference:

Today we cover the last two pieces, the S and the T. These are at the base of the mountain (so to speak) because they are supporting the other pieces, and they are very concrete.

The S - Simple keeps you focused on 1 mini-step at a time. It is the most important item that week or month. It is easily definable (1 push-up per day at least 4 days/week).

The T - Timely means everything must be associated to the timeframe that it fits making it realistic.

Simple: We do not want this to be an overwhelming, major, super big step. This is where the JND concept comes into play helping make the step small and simple.

If you can’t describe it in one (or at most two) sentences, it is too big.

Here is a bad example of a simple step: I want to lose weight.

This is a bad example because it does not say anything about the why, the how, or the timeframe of when you want to accomplish this goal. Also, it doesn’t focus on what you can directly control.

Here is a better example of a simple step:

I am going to follow this meal plan for 6 out of 7 days this week. 

I use 6 out of 7 instead of 7 out of 7 as it gives room for grace and understanding that perfection is not the goal, progress is. If you prefer, (and assuming 3 meals a day) use 19 out of 21 meals.

Timely - we must be realistic with the timing.

How many times will you do the “step” within what time frame?

You need a short enough time frame to make progress and see the fact that you kept your commitment. The idea here is to get you to a big aspiring goal by taking a lot of super small intentional steps. Even if you can not complete the small step, do what you can so that you can keep moving towards the goal. Once you stop, it is certainly more difficult to start again. Progress over time wins versus perfection  every time.

Remember you need to be able to describe the goal in one or maybe two sentences. Here is an example:

I will exercise by walking on my treadmill for 15 minutes 4 out of 7 days this week.

When you do this step successfully be sure to do a corresponding reward. 

In this example, you walk on the treadmill and when you get off, you say “good job, you did it.” When you do it on the 4th day that week, you get a bigger reward, maybe you take a bubble bath or give yourself permission to watch a movie over the weekend. Something that is out of your routine.

Brain Science says that when you reward yourself, even with a “good job”, your brain gets a hit of dopamine and it encourages you to repeat that action in the future to get that hit again. So don’t ignore the reward, just make sure the size of the reward corresponds to the size of the step.

Coach Dale


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Schedule a “get to know each other” Zoom meeting!

Playlists — music can change your mood, enjoy some of the songs that encourage me.

The Identity Key — you can purchase my book on Amazon.

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