All successful endeavors--whether they're losing weight or getting a new job--start with goal setting. And it's absolutely key to write our goals down. I read a horrifying statistic recently that 95 percent of the people in the world who do not have written goals fail, while the 5 percent that have written goals succeed. I can think of lots of reasons why this is so--and lucky for you I'm going to go ahead and break 'em down here.
1. Your brain sees written goals as more real.
From a psychological perspective, seeing your goals in writing makes them more real and forces you to form an emotional attachment to them. They become a concrete thing instead of this vague hope tucked away in the back of your mind.
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2. Written "instructions" give you direction.
From a practical standpoint, many people get caught up in activity traps--things that simply waste their time and energy--thereby making them unproductive and increasingly discouraged. Think about how many times you've meant to get to the gym but your to-do list at home or at work just overrode it. Writing down your goals--like, "To work out three times this week"--will help bring a direction and focus to our day so you don't waste your energy and spin your wheels. The trick is not to prioritize your schedule, but to schedule your priorities.
3. Writing things down provides concrete motivation.
Long-term goals like eating more fruits and vegetables, losing 25 pounds or making exercise a regular part of your life, can be overwhelming and many people struggle with seeing the forest through the trees. They become intimidated by the seemingly huge task at hand and really almost give up before they even begin. But you won't. And if you're using the Body by Glamour shape-up plan, you can use the food and fitness journals to log every bit of progress you make toward these goals.
Are you convinced that you need to write your weight-loss goals down? Good! Now here's how to do it: Begin with the end in mind. Your ultimate body goal should be specific, measurable and achievable, such as "To get my body mass index to a healthy level in six months," or "To lose 15 pounds in 12 weeks," "To fit back into last year's slightly snug bikini in four weeks," or "To get a healthy waist measurement (under 35 inches for women) this year."
Reviewing your goals daily is a crucial part of your success. Keep copies of your written goals with you at all times-yes, all times! Post them in your office, on the fridge, on the bathroom mirror. Look at your goals throughout the day to bring focus and make sure that each day contributes in a meaningful way to your overall vision (and you can use the notes feature in your Body by Glamour food and fitness logs to make comments about how you're doing). Believe me, take this advice and you will succeed and get a healthier, better body than you ever dreamed--no matter what plan you use!
--Jillian Michaels is the author of the new book Master Your Metabolism and the motivation coach for the FREE Body by Glamour shape-up program. She's helped dozens of people get slim and healthy as a trainer on The Biggest Loser--and has helped thousands of others through her DVDs and books! Look for her unique brand of motivation advice every Thursday right here.
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