One huge factor in the success of any diet and exercise program is accountability. It’s why many women ultimately come to me – because they need to know someone else is paying attention.
They’ll cheat themselves, but they won’t cheat me.
In the long run we are ultimately all accountable to ourselves but sometimes we have a hard time holding ourselves to it. Putting your goals on paper, making notes and committing to accomplish certain tasks helps keep us on target even when we don’t necessarily want to do it.
I have found many clients benefit from writing down their “big” goal, then breaking it into smaller steps. We take it week by week so all they have to focus on is what they are going to do THIS WEEK to get them closer to their goal.
Three months can be an overwhelming amount of time to stick to something. A week isn’t so bad.
It’s all about changing your mindset.
To help you visualize this I’m sharing the Weekly Goal Sheet I use with my clients.
Click here to download it.
At the top is where you determine your main goal. Decide what you will accomplish in the next three months. Make it specific and measurable. Don’t just say “I will lose weight.” Write down the exact number of pounds you want to lose or the size of clothing you want to fit in.
For the goal to count it must be specific, measurable, achievable, relevant and time-bound.
So pick something you really want, that you can realistically achieve in the amount of time given. The date is important because it helps give your goal a deadline.
Then we take that larger goal and make it achievable by breaking it into smaller steps and taking things week by week.
So each week you determine what you will do just for the next seven days with your diet and exercise to bring you closer to that three month goal.
Be very specific, such as: I will work out for one hour Monday, Wednesday and Friday. Or, I will prepare my lunch from home every day this week instead of grabbing something on the go.
Once you commit to those actions, break down the potential barriers by anticipating what could prevent you from accomplishing these tasks and how you will overcome that.
Finally at the end of the week, go back to your sheet and assess how you did and why you did or did not complete these goals.
If you want to make use of this, I encourage you to print the sheet out and fill it in weekly. Then share it with an accountability partner such as a friend or spouse.
I hope you find it helpful!