Happy January! So, what are your thoughts on New Years resolutions? I have mixed feelings about them… BUT I’m a big fan of goal-setting and what better time to re-elvaute and reset personal goal that at the beginning of the year?
At my cycling studio, BEYOND Pedaling, we have a new initiative going on in the month of January called #CommitTo30. Studies show that if we stick to something for 30 days we are more likely to make it a habit. My #CommitTo30 goal is to incorporate “mindfulness” (the practice of non-judgmental, present-moment awareness) into my daily routine. I often get so wrapped up in my to-do list that I forget to pause and appreciate the present moment. PLUS research shows that being more mindful increases brain function! Here’s an article from Harvard Business Review that elaborates on the brain benefits of mindfulness.
While setting this overall goal is a step in the right direction, it’s not a smart goal until I get more specific about what I’m going to achieve. I love this acronym from George T. Doran for effective goal setting. He says SMART Goals are:
- Specific – target a specific area for improvement.
- Measurable – quantify or at least suggest an indicator of progress.
- Assignable – specify who will do it.
- Realistic – state what results can realistically be achieved, given available resources.
- Time-related – specify when the result(s) can be achieved.
With this in mind, I further elaborated my #CommitTo30 goal to the following:
For the next 30 days, I’m going to practice “mindfulness” by pausing for 15 minutes each morning without any media, work or distractions to simply reflect on the present moment. To track my progress, I’ll write down the new things I appreciated each day.
By making my goal “smarter” I actually feel more inclined to stick with it. What are your 2015 goals? I’d love to hear them!