Tag Archives: goal-setting

This Summer, Get Your Life Back Together

This summer is all about big and scary changes for me. What about you? What areas in your life — mental, financial, relationships with siblings or spouses, diet, etc. — need the most improvement? What makes you frustrated or unhappy is the area that needs the most work. Let summer 2013 be all about making healthy steps forward, not backward.

1. Mental Health 

Do you wish you had someone to talk to in confidence? Do you feel depressed, angry, hopeless or frustrated and not sure how to get out of this mess? Gather up your courage and locate a mental health professional. Focus on practical methods of therapy that will help you to focus immediately on the major issues and he or she will guide you to make the necessary changes in life.

  • Find a therapist at therapists.psychologytoday.com and enter your zip code.
  • Choose someone that specializes in areas you need work on (eg: anxiety or substance abuse, marriage counseling) and that accepts your insurance or offers a sliding fee scale — one of the most common reasons for putting off seeing a therapist is the thought that one cannot afford it — not true!
  • Make an appointment for next week.

2. Physical Health

Feel sluggish all the time, tired, and winded going up a few flights of stairs? Recently gained weight? Never exercise? It’s time to change.

  • Start small — 3 times a week for about 30 minutes.
  • Make it easy — take a walk after dinner. No purchases required to get fit.
  • Make it fun — involve your friends/family. Play tennis, play tag with kids, go to the beach and walk along the shore, go swimming, take Zumba, etc. Find something you like.
  • Make it last — attach the habit of exercising with something you already do everyday. Drive past a gym on the way home from work? Keep your gym clothes in your car and head there immediately before going home. Need to watch a certain show every night? Exercise during that program.

3. Spiritual Health

  • If you are religious and have been slacking on going to your church/temple/place of worship, it’s time to recommit. It’s a great place to feel a sense of community and faith like nowhere else and feel like you’re part of a bigger whole, which is comforting. Also, start reading your passages and reflecting silently, too. How can you be a better Christian/Jewish/Buddhist/etc. person today? Can you volunteer, help someone, read a new passage, pray, be closer to nature?
  • If not religious, you can still work on your spiritual health. Practice saying a mantra everyday that makes you feel empowered. Or go to a quiet place of nature and reflect silently.Take steps everyday to remain positive in your life and believe in the magick/karma/The Secret. Meditate. Do yoga. Feel more in tune with your body & soul. Align yourself — become more balanced.

4. Diet/Nutrition

  • This is an important step. Diet has a profound impact on the way we feel, think, and our ability to perform/function in our daily lives. Take this summer to practice eating habits that make you feel better. Journal what you eat, at what time, and how hungry you were. Note how it makes you feel after eating and what emotion you were feeling. Note trends in how you feel hours later or the next day, too — especially if you eat a lot of carbs (sluggish, tired, bloated). Change your habits one meal at a time and become more conscious of the calories you consume — though you don’t have to count them, it’s a good idea if you want to lose weight.
  • Eat cleaner, local, organic foods — search for local farmers markets in your area.
  • Eat more vegetables. Every meal. And try a new veggie once a week or so.
  • Drink water, not calories. An easy way to lose weight and feel better is to drink more water and replace sodas/juices/etc. with water.

5. Social Life/Happiness/Relationships

This is an important one to work on. Ask yourself honestly: How can you be a better…daughter, mother, son, father, wife, husband, friend, relative?

  • What relationships in your life are fading and need TLC? Who can you call that will brighten their face? Catch up with old friends.
  • Ditch the toxic people in your life, as well. If you feel negative when you’re around, make bad decisions like drink/smoke, or if they treat you badly, ditch them. Life is too short to hang around with awful friends. You can always make new friends that align with your goals. Seek them out.
  • Do something that makes you happy everyday. Even if it’s a little bit selfish. If you are not happy everyday, than what is the point of living — seek help if you are feeling depressed, and seek ways to bring happiness into your life on a constant basis.
  • Make an effort to be social, friendly, and confident — even if you don’t feel like it, fake it. It will get easier, I promise.

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If this article helped or inspired you in any way please let me know what you will be working on this summer. I have my own list and I’d like to see what you will be up to.

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3 Quick Tips I’ve Learned This Week

Sunrise
source

1. I’ve been working on my new site for the past week and it’s going swimmingly. Really I just dove in after thinking about a basic plan (basic keyword research, basic content plan, ideas for monetization and promotion). Once I saw a great keyword-optimized domain name, I decided to jump in and start. Is there something that you are waiting for the opportune moment, that perfect time to do it? Well, I’m here to let you know that there is none. Tip: stop waiting, and just do it. The worse that could happen is that you could succeed.

2. Sometimes the best motivation you can get is by talking with an older and wiser friend. Our conversation far exceeded normal conversation and felt more like a one on one therapy session with a success coach. I hung up my phone with a renewed sense of clarity and focus for my goals. Tip: who is able to help you, even if all they offer is their listening ears?

3. I’ve definitely been working long hours on my new website. It’s in a niche I’m excited in, and I wasn’t going to launch officially yet until I was completed with everything. But I said, Oh, what the hell (see tip #1) and started a double-prong attack of a)creating original content and b)building organic traffic. These take time, but when you do it right, you only have to do it once. I wouldn’t feel right having others write my articles or scraping unoriginal content from the internet (which oh hey, is also plagiarizing). Tip: if you’re going to do it at all, do it right. Don’t half-ass anything.

I’m excited about the future, but I also know that I can’t do it all. I’ve suspended my Fiverr gigs so I can focus on being on the other side of the internet marketing biz. I already have a list of 3-4 other niche ideas that I need to research the market on to find the exact micro niche possibilities that will prove to be profitable, and I have a huge learning curve ahead of me for getting traffic to my sites, but I love it all. Everything about it. Even “working for free” as I spend time writing my content and ebooks.

What brings you excitement this week? Make sure you spend time working on your goals everyday.

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February, or the month of GSD

So January is almost over, and PROGRESS-WISE, that leaves me barely a stone’s throw away from where I started since 2012 ended.

I figure since February is such a short month (28 days!) that it’s time I mentally, physically, and metaphorically get shit done. Hence, Feb 2103 = Get Shit Done Month (GSD for short or if you don’t like swearing).

I’ve been lurking over at jessicamullen’s blog for a while to generally inspire myself and to think more positively about stuff. I’ve been trying to inject pieces of positiveness into the universe, take risks, and do things that terrify me, like participating in my classes. Just recently I took the plunge and gave myself a raise, technically speaking, on Fiverr: instead of getting 500 words for $5, I’m charging $5 for 250 words. And people are still ordering from me! My fears have been abated. I deserve more. I write good (er..well). People like my work. I’ve been committing to going to classes like it’s my job. I like learning when I’m there. I like my teachers. I like feeling productive, instead when I skip I feel useless and generally crappy.

the only thing that I’m not working on at all is my weight situation, which is, er, a huge problem. I’m tired of gaining and not losing. I want to be healthy, happy in my own skin. But I’m not acting like I want to be those things. I’m behaving like I want to be unhappy, unhealthy, and uncomfortable. I have to reverse this horrible habit. So this month I’m mostly going to concentrate on going to the on-campus gym (which is right there and, free) after classes at least three days per week for 30 minutes to start. The weather is a tad less wintry and awful, so I’ve been walking to school some days, which takes 15 minutes one direction. I will end up not taking my car completely when it is consistently warmer out.

I’ve been adding healthier things in my diet, but I also eat a lot of nonhealthy things, and just plain unfood. Cookies, chips, and other things I inhale to distract myself from other things just has to stop. It’s time for lettuce. tomatoes. broccoli. Things that make me feel better after eating, not worse. not things that make me sick. figuratively and literally.

I also need to make my DAYS more productive. How do business people act? People who freelance professionally? People who have the lifestyle I want? I need to emulate that. People who create multiple streams of income online do not sleep until 2pm. People who freelance professionally do not stay up until 3am eating cookies (I think).

These people wake up early, at a set time everyday, exercise first thing in the morning, eat a real breakfast, get their work done early and don’t bullshit on the internet half the time, and keep their house clean and orderly. They manage their time well and don’t have to rush for deadlines, well unless they like the rush (don’t all writers? we like punishing ourselves this way, don’t we). They know how to get into FLOW and FOCUS. They take breaks and eat regular, balanced meals. They still have plenty of time for other creative and social activities. They know what to do to avoid getting depressed or feeling hopeless.

This February, I will GSD. Will you take the challenge with me?

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The “Better Life” Epic Brainstorm List

My previous post has me thinking about how I want to be looking back at my life 5 years from NOW. I want to be leaps and bounds away from where I’m at currently, in multiple areas of my life, physically and mentally.

So here’s how I’m going to do that: epic brainstorming sesh.

I’m going to uninhibitedly thing of anything and everything that I want my life 5 years from now to consist of, include, become, do, have, and think. because in order to change, you must first write it down. so do it with me.

i will be 100-120 pounds thinner. i will eat a low-carb paleo-inspired diet rich in greens, healthy proteins, and whole foods. i will regularly engage in exercise, and become someone who likes running. i will participate in 5Ks regularly for the fun of it, especially the Color Me Rad event. my brain won’t be foggy and it will be easy to concentrate and focus. my mind won’t wander; mostly, because i will be eating the right foods and giving my body vitamins and nutrients. i will drink plenty of water, and almost never soda. i will learn to love coffee with either  splenda, truvia, or drink it black. i will drink tea mostly, unsweetened, if i desire a caffeine boost. i will have protein shakes for breakfast and make delicious smoothies. i will walk to places that are close by. i will play tennis at the park. i will go hiking for fun, and explore nature around me. i will take a jog by the beach at sunrise. i will take hard boot camp classes and kickboxing and feel healthy and strong like a woman should.

i will have an office space in my next apartment that is solely for me; with inspiring notes, pictures, and words of wisdom. i will have a bookshelf or kindle with the best books on it and read my favorites and discover new authors that i love. i will make a good amount of money writing; i will have increased my rates to one i feel comfortable working for, and my clients love my work. i get new exciting projects all the time and more people recognize my work online. i will have finished a novel and will mostly self-publish online as an ebook. i will be working on other novels and projects all the time; always many projects half-finished. but i am a productive worker, i get things done when i need to and i don’t have a hard time concentrating or focusing. i make enough money online through freelancing and website projects that i do not have to have a job, but i do anyway because i like working. i have enough money saved for an entire year of emergency income, and i am never late on bill payments. my husband and i have a one-bedroom in a southern state because i hate the snow, and he is going to grad school. our love life is amazing and we go stronger and closer everyday. i have a good circle of friends and i talk to out of state friends regularly online. i am networking with other bloggers and freelancers.  i am taking online web design classes and paying off student loans from my bachelor’s degree. my part time job utilizes my love of psych to help children, adolescents, or mentally disabled kids in some way. i am thinking of going to grad school for a teaching degree before we start a family. i am contacting agents to realize an important dream of mine, to become an offline published author, with a real physical book with my name on it.

just writing this out makes it sound a little more do-able. i am excited for my future, for tomorrow, next week, and to see how the next five years will pan out for me.

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Brainstorm Your 2013 Goals Before the Ball Drops

ResolutionsSo, the end of the year holidays are upon us, and I am left laying in bed or day-dreaming in my commute to work about next year. The year 2013, where we will all gain another year under our belt and hopefully work on our goals. Have you given any thought about the new year? If not, it’s time to start, before you’re left in January 1, 2013 wondering how to make your life not suck.

  • Start small. Most people fail at new year’s resolutions because they dream too big, and have unrealistic expectations of what can be accomplished in a year. Yes, you must challenge yourself out of the status quo — but do not start out too big or you will just stare out the window, too overwhelmed to begin. Think of your overall goal and pick one aspect, that is workable in your life for one year, and start there.
  • Write in the present. A great trick to shifting your attitude that YES, you CAN do this, is to write your goal as if you are already doing that thing. For example, don’t say, “I want to lose weight next year.” Instead, say, “I am 50 pounds thinner and I feel healthy and more able to do things I love with my children.” Reading the first sentence feels scary, because not only is it an undefined goal (how much weight? what is the deadline? why do you want to do this?, etc), but it doesn’t feel attainable at the moment. When you read the second sentence, you actually feel happy imagining your life through that sentence and can begin shifting your attitude to realizing that very goal. More important, the second sentence tells you non-physical reasons to lose that weight, to be healthier and to play with your children. You feel that motivation stirring you because you have identified WHY you want this goal.
  • Once you figure out the WHAT and the WHY, you can begin chunking your goal into smaller and smaller pieces. These will become action steps for you to work on in regular intervals from monthly tasks, to weekly tasks — as small as what you can do TOMORROW for your goal.
  • Don’t make resolutions. No one sticks to those past Valentine’s Day. Consider these contracts or promises to yourself that you must keep.
  • Find someone to keep you accountable. It can be anyone, even an online buddy from a forum. I love subreddits to find great support and to find lots of information about basically anything.
  • Reflect and re-evaluate every week. Not so good this week? Figure out now what you need to to and change, even if it’s just one thing you focus on each week. Soon, you will see yourself gradually making progress.
  • Accept that you’re going to slip up, fall off the wagon, or lose track altogether. The important part is when you realize it and get yourself back on track. That’s why you re-evaluate, weekly.
  • Be thankful for what you have, everyday. Being thankful for things changes your attitude from negative to positive, and makes you take a look at all the luxuries you possess. I’ll take a wild guess and assume you have: a place to live, a bed to sleep on, heat and/or ac or fan, food and a fridge, a stove to cook food, shoes, a coat, maybe a job, maybe a family, a cell phone, internet connection and computer, money to buy things you like, a car. You’d be amazed at how many people in this world do not even have clean water, let alone any of this stuff.
  • Spend time each week reading something that is somehow related to your goals or inspirational in some way. You do not have to purchase books, support your local library.
  • There’s an app for that. If you have a smartphone, I bet there is an app that can help you keep track of your goals. Try Mint for money-tracking, and My Fitness Pal app for calorie/meal and exercise tracking.

Here is a brief, work-in-progress list of my goals for 2013. Maybe we share the same goals?

  • Lose 50 pounds by June 4, my birthday, which is a teeny bit over 2 pounds per week: I will be 50 pounds lighter and will have established a healthy eating and exercise routine for lasting health. Figure out by January 5 my method of exercise (gym or home? walk around block etc). I will reward myself by buying a new outfit (jeans, shirt, shoes).
  • Promote self as freelance writer on Fiverr and Freelancer and find long-term work to provide me with enough money for rent each month: I will earn enough money for rent each month with my freelance writing.
  • Save at least 10% of all paychecks in savings account not to be touched.
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Focus: 5 Things to Do Right Now For a More Productive Life

Focus on SightThere’s a lot of keys to success, and tons of different life paths, but you must have this in order to reach the door.

F O C U S.

What is a life without focus? It’s staring at the bottom of a bottle every night in a dive bar. It’s avoiding the mirror when you wake up so you don’t see the fat accumulating on your belly. It’s a pile of unpaid bills, half of them notices from the college you earned the degree from — the one collecting dust in a bent folder somewhere in your bookcase. It’s like driving without watching where you are going, kind of like texting and driving. Sure, you peek up here and there, just to make sure you’re still on the road. But someday, you’re going to crash. Hard.

Does it feel like a dream? Where does the time go? You have no idea, because you’re not keeping track. You’re not caring.

Suddenly, you wake up and you’re 25, or 30, or 40, and you must pull off that pile of regrets like you pull off your comforter in the morning, and get going with your life.

So how does one find focus in a blurry life? Start doing these things, and you’ll start seeing a more productive life.

1. Wake up 20 minutes earlier. It is true, the early bird gets the worm. But you don’t need to wake up at 5am to reap the benefits of a more productive, relaxed morning. Start at just 20 minutes earlier — enough time to read the newspaper, get a quick at-home workout in (just walk around the block!), eat an actual (balanced) breakfast, or ponder your life’s current path.

2. Write one page a day. It can be a Word document on your computer, an Evernote page, or an actual page in a notebook — just start your day by writing about anything that comes to mind. What is on your mind? What bothers you, upsets you? What are you thinking of doing today – this week – this month? End the page by writing down at least 2 productive things you will do today that is in line with your goals. Don’t have goals? We’ll fix that.

3. Determine your goals. Take a good chunk of time to really think about your life for a minute. Dig deeper until you find an aspect of your life that really depresses you or makes you angry. Is it your weight? Your lack of a job? Not having insurance or a reliable car? Horrible debt lingering over your head? Having poor friends or no one to talk to — or being single? Once you find something that sparks emotion, determine what would change that reaction to happiness and content about your life.

Do this: I would feel happier if I __________…

4. Stop doing something. Everyone has a bad habit, most of us have more than one vice. One way to have better focus is to stop poisoning your body with them. Is is smoking? Vodka? Or something else? Make the decision to quit, and you’ll feel a lot better — maybe not immediately (quitting drugs is difficult and can result in feeling withdrawal symptoms, even physical discomfort or sickness), but overall you will live longer and have something to strive for daily: not using/drinking.

Note: it does not have to be a drug/alcohol addiction. It can be anything big or small that you wish you would stop doing because it harms your body, bank account, friends/family, or life in some way. Do you have a horrible habit of reckless thrift shopping? Collecting new purses? Ignoring friend’s phone calls? Taking anger out on your wife/husband?

5. Remind yourself daily. A habit that is not watched quickly dies, so find ways to remind yourself of your new goals. Tell your significant other to wake up earlier with you, and make breakfast together. Call a friend and go for a morning gym session. Make an appointment to see a doctor about ways to quit smoking. Set your alarm clock across the room so you have to get up. Post photos of whatever inspires you on your mirror, on your fridge, in your car. Find resources online to help you. Check back weekly, and then monthly, to see your progress.

“Whether you think you can or whether you think you can’t, you’re right.” -Henry Ford

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Eating Clean: Learn The Basics in Three Minutes

Vegetables

Clean eating is much more fulfilling than a Big Mac.

By the time you read this article, you will be able to quickly analyze your current eating habits and begin eating cleaner. What is eating clean? Clean food is fresh, unprocessed food. Clean food is not preservatives, food dye, and flavor enhancers. Clean food is not sugar, artificial sugar, or artificial flavorings. Clean food is not McDonald’s, Lean Cuisine, or anything with MSG.

1. Take a minute to think about what you currently eat. Do you run to Dunkin Donuts or McDonald’s for quick pick me ups? Do you buy potato chips at 2:30 P.M. because you missed lunch and you’re starving? Do you HAVE to have dessert — or anything chocolate — once a night?

2. Take another minute to decide on healthier alternatives.You don’t have to run a marathon after learning to crawl, so breathe and pick one area you think you can handle right now. Hate feeling tired in the mornings because you don’t eat breakfast? wake up 10 minutes earlier and grab a yogurt and drink some water. If you really feel up to it, scramble some egg whites and put it on some whole wheat toast. The key to eating clean is to eat a combination of healthy protein and carbs at each meal. This will keep your energy up, and you’ll feel better because you’re eating real food. Think about the perimeter of the store you shop at: vegetables, fruit, chicken, turkey, learn ground beef, learn cuts of steak, milk, eggs, whole wheat bread. That’s really all you need.

If you need some help, here’s a quick guide to mix and match meals for carb + protein. Just mixing these suggestions can yield 49 meals. Add a glass of water and you’re all set. Healthy cooking methods: Roast, bake, steam, grill. I also like to pan-fry with a touch of calorie-free PAM (or the cheaper store brand equivalent).

CARBS:

Lettuce. Potatoes. Whole wheat bread. Broccoli. Apple. Spinach. Kidney Beans.

PROTEIN:

Boneless skinless chicken breast. Salmon. Ground turkey. Low-fat cottage cheese. Sirloin Steak. Roast turkey breast. Eggs.

3. Take the last minute to create a goal. Now that you have a basic idea of how to construct a clean meal, create your goal using the worst meal or type of food you currently eat. It’s good to start small, but a bit out of reach, for your first goal. What do you want to accomplish and measure in a short amount of time? Do you want to lose 5 pounds by next month? How about a jean size?

The next step is to go shopping, buy clean foods, and do it!

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Are You Happy? No? Then Change Something

are-you-happy-infographicvia

I found this awesome infograph and it inspired me to write a brief post. The graph asks, Are you happy? If no, then change something. If yes, then keep doing what you’re doing. If you’re not happy, but don’t want to be happy, you can also keep doing what you’ve been doing. I think this illustrates very clearly that you are responsible for your own happiness, and that change begins with an awareness of the need to do something about it.

You’re not going to wait around and become happy. You’ve got to put a little work into it, and deserve that happiness. So how to do this?

Step One: Change your Attitude.

Happiness is an emotion, just like the hundreds of other emotions we have the ability to feel and comprehend and put into thousands of words. Instead of thinking negative thoughts, think positive ones. Instead of being upset about something, think of something that you can be happy about. Even if it’s, “Well, I could be dying or dead.” Because some people are dying or dead. You still have an entire life to live, so don’t waste it.

Step Two: Realize that Change is Possible.

You’ve also got to seriously believe that you can change your life. It is YOUR life, and although there are some things we cannot change (the economy, the climate), there are lots of things that you can change. This is called your locus of control. What things inside your locus of control can you change? You, your relationships, your job, your education, your location, your inner thought processes, your behavior and your actions.

Step Three: Decide What Your Goals Are.

You cannot start on a road trip without knowing where to go, can you? Sure, you can just kind of jump in the car and go, but you’ve got to at least know where the highway is, which direction you feel like going in, and where your keys are (damn!). Write down what it is you’d like to change about your life (see If Your Life Sucks, Do Something About It), and why. Then figure out how you’re going to do just that…

Step Four: Make Action Steps and DO IT

You can’t be WINNING if you’re not even trying. So once you figure out what your goals are, then you have to figure out exactly how you’re going to do it. This can take a bit of research, but it’s totally worth it, especially if you want to avoid wasting time (and probably money) through trial and error. These are action steps – your to-do list from here on out. But just writing it down isn’t enough, you have to do it. You can’t change your life without actually changing anything, duh. So don’t look stupid (even to yourself) by not following through. Don’t you care about your own life, and think you’re worthy of being kept a promise? Then don’t break your own promises to yourself.

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How to Really Get Things Done

To Do List for 2009Your to-do list is a mile long, yet you’re just lazily surfing Facebook and thinking about how you spent too much money last night at the bar. Bill stubs and half-read books litter the desk, and you just ordered out Domino’s — Again. You’re trying to figure out what it is that you needed to do right now, but you misplaced the napkin you wrote it on. Something needs to change here, and you know it. You need to start really getting things done.

It just so happens there is a great organizational method called “Get Things Done,” or GTD for short. GTD is a simplified system for people who hate organizational systems and complex, color coded planners, and there are many levels so you can be only as organized as you want to be. Inspired hugely by Study Hacks, here is the down ‘n’ dirty version of how to git ‘er done.

Materials needed:

  • small pocket or purse sized notebook with pen handy
  • a pocket planner or monthly calendar
  • a large calendar to hang in your room or dorm
  • optional: weekly and/or daily calendar (depending on how specific you want to get)
  1. Collect – every time you get a new appointment, assignment, task, or goal, write it down somewhere as soon as you get the notice or idea. It is handy to keep a small notebook in your pocket or purse. Anything that is time sensitive, write it down on a calendar or planner (or both, if you have both). In your planner, write assignments down on both the dates they are due and the date you hear of it, so you know how long you have. On your calendar, write down only the due dates and appointments.
  2. Plan– Plan out tasks, assignments, papers, and personal goals in your notebook. If something will take longer than a few days, then mark reminders in your planner or calendar. If you like to make daily plans, outline blocks of time to work on your tasks each day – make sure you leave plenty of room and time for breaks and time with friends or outside. Choose ONE time per day to check email and make your plans. Morning or the night before is best, so you can either relax or wake up and mentally get ready for the day.
  3. Act – When it is time to do a certain task, cut off all other distractions and work through until it is done. Get all materials needed, as well as a to-do list already mapped out. Keep water and snacks nearby so you won’t have to get up or go to the store. And when you check regular mail and email, make sure every piece of mail has a place – garbage, save, reply, or act. Your inbox should be zero by the time you’re finished, then you won’t have to worry about it later. If a piece of mail has a time-sensitive piece of information on it, then make sure it’s in your calendar or on your to-do list. Try to do the worst thing first, so you can just get it out of the way. You can also take a look at your calendar and see what needs to be done first, like a paper due tomorrow.

Have you heard of GTD or tried it? How has it worked for you?

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