How Do You Crush Procrastination?

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

I have discovered setting Activity Goals vs Traditional Goals (S.M.A.R.T. Goals) is a huge benefit to consistently achieving the 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.

However, Activity Goals focuses on the micro-actions to reach the final outcome, while traditional goal setting (S.M.A.R.T.)  focuses on the final outcome only.  Leaving 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 your goal very specifically
  • 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

I don’t know about you, but this scenario has played out many times in my life and those of my friends.

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.  You think to yourself, “I can start the exercise part tomorrow” roll over hit the snooze and snuggle back into your cozy bed.   You wake up 2 hours later – YIKES!  It’s late!  There is no time to make the healthy smoothie you were planning on, but since you already screwed up the exercise part of the day, you might as well eat the donut, head out the door and start again tomorrow.

The rest of the month looks similar to this, maybe you did have a few good days, and lost a few lbs., but it’s getting down to the last few days of the deadline, 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 feelings like this, no wonder you put off making this type of goal again anytime soon.

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

Activity Goal Setting

  • Create your Why – Before setting goals – uncover the true Reason for it first
  • Prepare for the Goal – In extreme detail list all the steps and tools needed for the goal
  • Take Action – Purchase all tools, schedule each step and physically prepare all items needed
  • Do it – Now begin the process – utilizing all the prepared lists/schedules/tools
  • Review and re-align Daily – Journal and review every day, your wins, losses and make adjustments as needed and celebrate wins – EVERY DAY

 Activity Goal Example

Eat healthy 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? How will you feel if you fail?
  4. How will it impact your life?  How will it impact the lives of those around me?
  5. What is the ultimate goal for 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 at least weekly)
    3. Shopping List
    4. Daily Schedule – menu plan
    5. What type of exercise will you do?  Plan each day
    6. List clothes/shoes equipment needed for 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 purchase new work out close – 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 activity 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 succeeding 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?  If so how will you do that?
    4. The journal will help you to keep track, see your strengths and weaknesses, were you can improve, add to the routine, or just 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?  (Setting a goal to lose 10lbs during the holidays may be a pretty tough one to stick to, as an example.)

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, each and every day.

I read somewhere thinking about writing a book is nearly impossible. But thinking about writing a chapter is doable.  If you created a goal to write a chapter a week, you’ll have four chapters done by the end of your first month.  However, to sit and start writing a 20 or 30 chapter book is daunting and seems impossible.

If you take one step at a time and break your goal down into daily activities, you not only have the opportunity to celebrate your successes each and every day, but you will have created a system, should you stumble, to help you to pick yourself back up and get back at it again tomorrow.  In addition, you have the chance to make any necessary adjustments along the way!

Now that’s Success!

Wendie Kause ~ Founder of Kause Success Management

Providing Direction for your Success

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