I love setting goals. It’s almost like a fresh start, a new beginning. New Years Resolutions are incredibly fun for me. I like to see how far I can get in my year before I get detoured. Thankfully, I don’t get to down on myself, but I can get frustrated with how hard keeping to even the simplest goals can be.
I’ve written several posts on goal creation in the past.
Using the 12 Week Year
I mean it when I say I love setting goals!
So, today, I’m sharing another post about creating new habits and the process I currently use to try and set myself up for success.
I love using the 12 Week Year with creating SMART goals that only last three months, allowing me to review and adjust and create new goals for the next three months.
The concept of the 12 Week Year, a book by Brian Moran is all about staying focused on short term goals and constantly checking in with those goals. Basically you are creating an action plan with daily and weekly reviews. This will help you stay the course over the three months.
When I discovered SMART goals, it was a game changer for me and my future plans. Understanding SMART goals was a massive lightbulb moment for me. For those unfamiliar, let me provide a quick review:
S – Specific (The 5 W’s; who, what, when, where, why)
M – Measurable (How are you going to track progress and goals reached)
A – Achievable (How can I reach this goal)
R – Relavant (Is this the right time? Is this worthwhile? Is this important for the situation or goal advancement)
T – Time Specific (What deadline needs to be met?)
Combining 12 Week Year and Smart Goals
I always start at the 12 month overview – where do I want to be in one year, one year from today. I try to keep it general though, a big picture overview.
As I start to put my own personal goals for the upcoming year, I start thinking about where I want to be in one year.
I want to build up my strength and endurance. For various reason, I haven’t returned to Crossfit, but I miss the strength building part of my workouts. So, I want to build my strength.
I’d like to lose about 20 pounds. I’ve put on some of the weight I lost when I quit working out.
I hope to be making at least half my husband’s income by this time next year.
I hope to get all my kids back into extracurricular events they enjoy
You can create as many categories as you want, but you might not put all of them in to your more focused, fine-tuned 12 week plan.
Over the next three months, what can you accomplish?
This is where you break down your category goals into bite size, smaller chunks. These are steps that, when put together, will achieve your big goal over one year.
Here are my examples broken down into what I feel I can accomplish in 12 weeks.
Start couch to 5k twice a week. Start a weight lifting program twice a week.
Track my macros 6 days a week.
Promote my ebook on Facebook and create a meal prep mindmap
Find my daughter a piano teacher
After you have created your three month goals, review them. It might become clear that they are kind of vague. It’s almost like a dirt path full of ankle high weeds. You kind of see where you are supposed to go, but the path isn’t totally clear quite yet.
This is where you add the second layer, defining your goals in terms of SMART goals.
I’ll show my goals as examples:
Using the couch to 5k app, start jogging Monday and Wednesday, adding in a third day (Friday) starting in week 6. After my jog, using WOD Gen Pro, complete a short strength training workout, adding in Friday on week 6.
Using chronometer, track my macros 6 days per week, taking Thursday off as a free day, using the correct macros that have been set up by my current health coach. I will weigh myself every morning, take pictures and take measurements once a month.
Complete a purchased online course on Facebook ads and integrate the lessons into my business per the homework assignments, focusing my time with Facebook on Tuesday and Thursday mornings. I will create all new business content on Monday, Wednesday, and Friday mornings.
Reach out via a local Facebook page for piano teach recommendations and contact at least 3 potential teachers to talk to about what we want and need. Schedule a trial class with at least two teachers and let my daughter determine which one she wants to continue to see.
Putting it All Together
As you can see in my examples above, I laid out goals I wanted to achieve with specific details to help me track my progress.
Each goal is specific, measurable, with details on how to achieve the goals, relevant to where I am at now, and time specific. These will all be accomplished in my twelve week year. I will create new goals for the following twelve weeks and build off what I’ve been able to accomplish.
With more specific goals in place, each Sunday, I’ll create my goals for the week, breaking these down into smaller steps. Some will be very easy as I already know what days I’m working on my health and fitness plan.
The overall concept of combining the 12 Week Year with using SMART goals is to create very specific, achievable goals that can be reached in a short amount of time, allowing you to create steps towards accomplishing larger, more grandiose goals and plans!