How Do You Crush Procrastination?

Crush Procrastination Crush Procrastination! There is a better way to set goals! 

I have discovered that using Activity Goals vs. S.M.A.R.T. Goals is a huge benefit to Crush Pocrastination and consistently achieve goals I set for myself and my clients.  I don’t want you to think S.M.A.R.T. Goal setting is not useful, I have used it successfully for years and years.

Use Activity Goals to focus on the micro-actions.  Traditional goal setting (S.M.A.R.T.)  focuses on the outcome only, which leaves a void between what you want to accomplish and the steps to do it.

Activity Goal vs. Traditional Goal Setting – Scenarios

Lose 10 lbs. in 30 days.  Eat right.  Exercise three times per week.

S.M.A.R.T. Goal

  • Specific – Write out in great detail
  • Measurable – Make sure that you can measure your results
  • Attainable – The goal you set is possible to attain
  • Relevant – That it is congruent with your life and is purposeful
  • Time Related – Set a Deadline for the Goal.

Smart Goal Scenario

Day 1 – Alarm goes off!  You wake up feeling tired and don’t want to get up! It’s cold and maybe even raining.

“I can start the exercise part tomorrow,” you say to yourself and roll over hit the snooze and snuggle back into your cozy bed.

The rest of the month looks similar to this, with a few good days and a few lost pounds.  You realize you’re not going to hit your goal!  Now you’re left with negative feelings; Guilt, failure, frustration, disappointment.  Heck, you gave it your best shot all month.  With an attitude like this, it’s no wonder its easy to put off making this type of goal.

If you were to set daily Activity Goals, the outcome would look and feel much different.

Activity Goal Setting

  • Create your Why.  Uncover the exact Reason you chose this particular goal
  • Prepare for the Goal – List all the steps and tools needed
  • Take Action – Purchase and prepare all items and schedule each step.
  • Do it – Now begin the process – utilizing all the prepared lists/schedules/tools
  • Review and Re-align Daily – Journal your wins, losses and make adjustments as needed.  Make sure to celebrate your accomplishment – EVERY DAY

 Activity Goal Example

Eat healthily and exercise 3 times per week with the goal to lose 10 lbs in 30 days.

Step 1    Create your Why and Feelings behind it
  1. Why do you want to lose 10lbs?
  2. What purpose does it serve?
  3. How will you feel if you achieve this goal? What will you feel if you fail?
  4. In what way will it impact your life?  How will it affect the lives of those around me?
  5. What is the ultimate goal of losing 10lbs?  Is it health, a wedding, reunion or cruise where you want to look your best?
Step 2 Prepare for the Goal – write out the steps to accomplishing this goal
    1. Create a daily Journal plan – to track your activities
    2. Menu for the month (or a minimum of one week)
    3. Shopping List
    4. Menu plan
    5. What type of exercise will you do?  Plan each day
    6. List clothes/like shoe’s equipment needed for the exercise plan
Step 3 – Take Action and get everything set up
    1. Shop for the menu for the week
    2. Prep all that you can for the week (Cutting veggies, etc.)
    3. Set out clothes for exercising (no need to fumble around in the dark)
    4. If you need to purchase or want to buy new work out clothes – do it
    5. Purchase Journal if necessary
Step 4 – Do It
    1. Now you have everything planned out and in place.  It is much easier to move through the activities. It’s much more difficult to avoid/put off or delay the daily exercise you have committed to doing.
    2. Journal every day – 2 times a day – in the am and at the end of your day.  Write down the emotions regarding the process.  Log your food and exercise that you did.
    3. Each day that you succeed at eating healthy and exercising – Journal it!  Celebrate!  If you fail a little or a lot, journal those feelings and recommit to achieving it tomorrow.
Step 5 – Review and Align – Daily
    1. Each time you have a desire to eat poorly or sleep in, review your WHY.
    2. If you do allow yourself a day off, create the plan to make up for it tomorrow.  Maybe adding a few minutes to your workout plan.
    3. At the end of the month, review – what worked, what did not work, do you wish to continue?
    4. The journal will help you to keep track, see your strengths and weaknesses, were you can improve, add to the routine, or simply celebrate your accomplishment!
    5. If for some reason you fail to achieve your goal, ask yourself why and what you can do about it tomorrow.  Was the goal not congruent with your life?  Was the timing wrong?  (A perfect example;  Lose 10 pounds in November or December would be a pretty tough goal to achieve.)

Break It Down!

You can apply this process to Sales Goals, Personal Goals, Business Goals or even Project Goals.  If you break whatever it is you wish to accomplish down into smaller parts, those parts are much easier to accomplish and feel as if you made traction, every day.

Here is an example;  Let’s say you wish to write a 300-page book, this may be an overwhelming task.  If you set a goal to write only  a single chapter each week, you will not be overwhelmed.   By the end of one month; you will have four chapters completed.

Take one step at a time and break down your goal into daily activities.  This allows you to celebrate your successes every day and create a system that if you should stumble, it’s easy to pick yourself back up and get back on track tomorrow and make any necessary adjustments along the way!

Access the Video Explanation Right here!  CRUSH PROCRASTINATION

Wendie Kause ~ Founder of Kause Success Management

Providing Direction for your Success

Follow her on Facebook at Facebook Kause Success Management or join my dynamic tribe at Ultimate Coaching Mastery

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