Do your goal setting skills need a tune up?

bikeCOoct2012

It’s a new year, and with new beginnings come resolutions and goals. The local gyms are packed with ambitious resolution-makers, home organization paraphernalia is on sale at Target, savings accounts start to grow again, and the grocery store is sold out of all my favorite health food. I think rebooting at the beginning of the year is a very positive thing, and I always take this time to set some goals for myself for the coming year.

However, we all know that resolutions and goals usually fade after a month or two. This is evident when I no longer have to wait in line for a cardio machine at the gym, or have to visit three grocery stores in order to find fresh kale. I don’t always follow through with my resolutions either, but I have learned a few things about setting and meeting goals, which I think may be helpful knowledge for you, especially at the beginning of a new year.

I recently learned a lot about goals while recovering from my bike accident last October. Almost immediately after being discharged from the hospital, I wanted to know when I could do my favorite things again. I actually tried to convince Kyle that I may be up for a hike later that week. Yes, both my arms were in casts, I likely had a few broken ribs, I was on a hefty dose of painkillers, and I had two surgeries on the horizon. When it all sunk in, I realized that I would not be able to live an active lifestyle that week, or for the next several weeks, until I had met some recovery goals.

I have always been a very goal-oriented and determined person, so I visualized the things I wanted to be able to do after recovering from my injuries, and I focused on those things to get me through the first few weeks. Cooking a meal unassisted was at the top of that list. I couldn’t even hold a fork for the first few days, and my family had to take turns making my food, feeding me, and doing self-care tasks like brushing my teeth. Because I am a very independent person, this was pretty tough for me to handle. I was pretty helpless, and a home cooked meal felt very far away.

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I started physical therapy one week after my surgeries, and the therapist asked me what hobbies, aside from daily activities and work, I wanted to be able to do after recovery. Yoga and riding a bicycle were right below cooking on that list. The slightest touch to my wrist sent pain shooting up and down my arm, but I wanted to be able to hold a downward dog when this was all over.

warriorpose

For a week or two, these goals gave me hope and inspired me to work hard on the simple therapy homework I was given. Then these ambitious goals made me frustrated. I spent a lot of time thinking about how long it would take for me to achieve them, and it made my situation feel hopeless. When I expressed this to one of my good friends, she told me that I should simply make smaller goals for progress, instead of getting hung up on the big goals that were so far away.

This immediately made a lot of sense to me. After all, I didn’t run a half marathon earlier that year by setting out to run 13.1 miles in the first week. For three weeks, the longest distance I ever ran was 3 or 4 miles. I knew I would get to 13.1 eventually, but I set a goal for each run in my training plan and I focused only on that accomplishment for the day.

10mile

For me, the first few mini-goals were things that most people with two functioning arms would take for granted. Brush my own teeth. Take a shower without help. Pick up a cup of coffee and drink it. I dropped the toothbrush, spilled the coffee, and took a 90 minute shower the first time I met each of these goals, but I achieved them nonetheless, and celebrating my progress made me feel that I was one step closer to that downward facing dog.

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Six weeks after the accident, I was cleared for limited cardio, and only on the stationary bike. My doctor was worried I might fall doing anything else, including using the treadmill. It was a big moment when I jumped back in the saddle and started to pedal, and an even bigger one when I successfully completed 30 minutes on the bike. I re-entered society soon after, showing up to classes at Boho Cycle Studio here in Richmond and feeling inspired by the tough workouts and energetic, hyper-motivational instructors.

Another mini-goal was being able to chop vegetables, and although I did not have full range of motion or much strength at all yet, I chopped a head of cauliflower in week 7. You can see in the picture below that the form is horrible, as I couldn’t fully grip things yet, but being able to finally contribute to dinner preparation again meant a lot to me. In the same week, I was cleared to drive a little too, which gave me a great sense of independence and a boost to my self-esteem.

knife

I had an ambitious goal in mind around mid-November, and that was to help prepare some of Christmas dinner. I ended up helping out a lot in the kitchen on Christmas Eve and Christmas Day. I had not completely achieved my goal of cooking on my own yet, but this felt like a big step in the right direction.

Christmasdinner

And now I am thrilled to announce that after nine weeks since my surgery, I have finally prepared a dinner by myself, start to finish, with no assistance from my husband or anyone else. This weekend, I made a Mediterranean-inspired spinach and artichoke pasta dish and it was really good! Simple, but good! Progress!

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Goals are achieved one day at a time. When you have really big goals and dreams, it is good to keep them in mind for motivation, but sometimes it can get overwhelming and frustrating to think about the long road ahead. If you struggle with this like I do, you should set smaller milestones for yourself, and celebrate progress along the way.

If your goal is to lose weight this year, make a promise to yourself that today you will spend 30 minutes at the gym, or today you will pack a healthy lunch for work tomorrow. After a week of good days, reward yourself with a fresh juice and celebrate your progress. If you are setting out to be more organized, don’t bury yourself under a pile of home organization systems and tackle the whole house at once. Instead, set a goal for today to organize just the bills, or just the kitchen utensil drawer, or to pick up and put away twenty things before you go to bed.

With a long-term plan in place, and a series of small goals accomplished day by day, you will eventually reach your big goals at the end of the road, and be much happier and motivated along the way. Good luck, and happy 2014!

spinachpasta2

Spinach & Artichoke Pesto Pasta

4-6 servings

Ingredients:

  • 16 oz. fresh or dried pasta (I used Bombolini pasta shells)
  • 2 Tbsp olive oil
  • 2 cloves garlic, thinly sliced
  • 14 oz. can of quartered artichoke hearts, drained
  • 1/2 cup pitted kalamata olives, halved
  • 1 large tomato, diced
  • 10 oz. package frozen spinach, thawed and drained
  • 1/4 cup basil pesto (my favorite recipe here)
  • 1/4 tsp lemon pepper seasoning
  • salt and pepper to taste
  • extra virgin olive oil to taste
  • 2 oz. feta cheese, crumbled

Preparation:

  1. Cook pasta according to package directions and drain.
  2. Heat olive oil in a large pan over medium heat.
  3. Add garlic to pan and saute 1-2 minutes.
  4. Add artichoke hearts and olives to pan. Saute for 3 minutes or until warm.
  5. Add tomato, spinach, and pesto to pan and cook, stirring often, for 5 minutes. If spinach and tomato are dry, add a half cup of water to pan.
  6. Add cooked pasta to the pan and season with lemon pepper, salt, and pepper. Cook, stirring often, until warmed.
  7. Top with a drizzle of olive oil if needed and serve with crumbled feta on top.
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2 responses to “Do your goal setting skills need a tune up?

  1. I know how hard you have worked to be able to make that dish by yourself. As always, we are amazed and proud of you! Keep chopping baby !

  2. Great post! I’ve been dealing with a stress fracture in my foot for over a month now; and as a very active person, it’s been really hard to not believe it’s the end of the world. Goals, no matter how small, are my saving grace! Good luck with the rest of your recovery!

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