60 Day Challenge

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Pursue new opportunities! 

 

Join us to create YOUR opportunity to achieve a SMART goal in 60 days!

 

Why 60 days?

Research shows that we are more likely to go after and achieve a goal if we create a SMART goal:

S=Specific:I want to work 10 hours less per week; I want to lose 15 pounds in 3 months; I want to remain sober despite of my travel schedule.

M=Measurable: By working 10 hours less per week, I will be able to attend one of my child’s soccer games during the weekend and pick him up from one practice during the work week; by losing 15 pounds in 3 months, I will be able to fit my spring clothes again; to remain sober, I will create a game plan how to attend the upcoming trade show without drinking).

A=Achievable: Pick a reasonable increment to achieve your goal; run your goal and your increments by a trusted friend for feedback. For example, losing 15 pounds in three months (when discussed with your health care provider) may be feasible. Creating a survival plan for a trade show may require some creativity and a friend (or professional) to strategize about your endeavor.

R=Realistic: See “Achievable”. To create a realistic goal, you may need some feedback from a caring, trustworthy person who wants you to succeed. Want to be prepared for the feedback? Create your Realistic Cheat Sheet to get from start to finish:

 

Realistic Cheat Sheet Instructions:

  • On the top of an empty piece of paper, state your starting point – where you are currently at
    • Example 1: Spending 50 hours at work, missing dinner with the family 4 out of 5 work nights, not able to make it to son’s soccer practice on Thursday nights;
    • Example 2: Snacking empty calories after 9 p.m., mindless eating in front of the TV and when driving.
  • At bottom of page, write your desired, realistic behavior.
    • Example 1:
      • Missing dinner with family only 2 out of 5 work nights per week,
      • Able to attend son’s soccer practice on second and fourth Thursday night of the month.
    • Example 2: Eating a healthy dinner 4 nights a week, eating a healthy snack, if needed, before bed time.
  • Between top and bottom of page, list small(er) behaviors to do to get from your current situation (top of page) to the bottom. One behavior at a time.
    • Example 1:
      • Schedule in your work calendar day(s) to bring food from home and stay in during your lunch break.
      • Schedule leaving office promptly by a time that will allow you to be on time at the soccer game.
      • Take an action such as “need to ask coworker x to finish offsite calls twice a month” to make it to the soccer practice.
    • Example 2:
      • Go through your existing (previously researched) recipes to identify healthy means (instead of researching new recipes).
      • Order food online or make shopping list.
      • Set time aside at a “downtime” (that is, time(s) that are your “low” productivity times) to complete shopping.
  • Review your realistic cheat sheet with the trustworthy person who will provide realistic feedback which will help you move forward. You are worth it!

 

T=Time sensitive: Research shows that when we set time specific goals and keep working at reaching the goal every day, a little bit (instead of cramming toward the end of your deadline) at a time, we are very likely to reach what we set out to do. Reach out if you need some support with overcoming procrastination or perfectionism, the two adversaries of being time sensitive.

 

Our offer to you: Join the 60 day challenge!

We know how hard it is to change a behavior, especially if it has a life of it’s own. See if you can identify:

  • Things have always been that way (e.g., that I was unable to say no to working late);
  • My environment is not allowing for any change(s) from the status quo (e.g., my husband loves to cook and is therefore not helping me lose weight);
  • I am doing well with New Year’s resolutions but only until February 1 rolls around.

Why 60 days?

Practice makes perfect. Creating a habit takes a while. We will be there with you, and want you to have the opportunity to have frequent check ins to cheer you along as you are pursuing your SMART goals. Interested? Join The 60 Days Challenge!