Every year millions around the world struggle with the dreaded idea of a New Year’s Resolution. “What do I choose? Is it even realistic to think I’ll stick with it? Do I have to pick one at all?” In an attempt to help answer those, I’m sharing my thoughts on goal-setting and how it’s helped me start a new sport and reach a high level of success in a short time.

Statistically speaking, if you’re like the average American, you’ve already broken your New Year’s Resolution. Fortunately, it’s not too late to start over. So, if you’re stuck trying to think of something, this post is for you. If you have an idea but not sure how to execute it or you’re unsure of whether it’s achievable or not, this post is also for you.

A Resolution You Can Get Behind

Picking a Goal

Setting your goals low doesn’t create a safety net, it creates a ceiling. I believe when you fail to reach an seemingly-outrageously high goal, you’ll still finish higher than if you reach the one set too low. Don’t cap yourself.

Read that again. Now, moving on…
 

Reaching Your Goal

This was taken from a video of James Clear, author of Atomic Habits, speaking about what small habits can do to you as a person and your goals:

“Every action you take is like a vote for the type of person that you want to become. But the real reason that habits matter, is that they provide evidence of the type of person that you believe that you are. So, for example, if you study biology on Tuesday night for 20 minutes, doing it once might not change how you see yourself. But if you do it every week, at some point you’re casting votes for “I am studious”. If you do one pushup, no, that doesn’t transform your body. But each time you do it, you cast a vote for “I’m the type of person who doesn’t miss workouts”. And the more that you build these habits, the more you build up evidence of being that kind of person. And ultimately, that’s the real reason that habits matter – is they can reshape your sense of self. And so, if I only give one piece of advice I would say, start by thinking about the type of person you want to become and which habits cast votes for being that kind of person.”

You don’t set a goal of running a marathon and then sit there wishing you’ll be in shape by the time race day comes. You set the goal, start researching running shoes, find a trail or treadmill near you, and run one mile. Then do it again. And the next day. And the next day. Then two miles…

A lot of people ask me how I find the time/energy/motivation to train for triathlon every single day, going on my third straight year. It’s because in my first year I cast enough votes for the type of athlete who didn’t miss a workout. Even if I’m really not feeling it that day and I have no one counting on me to show up at the gym, it’s simply in my nature at this point to rarely miss a workout. And it’s certainly been a big reason why I’ve been able to achieve every goal I’ve had for myself in the sport in two years. I not only finished my first Ironman, but I beat my goal time by over 30 minutes. I’ve improved every single race, and I look forward to doing the same with my second Ironman this coming August. 

Next on my goal list: apply this methodology to my work!