HEALTH AND WELLNESS

Setting goals is one thing, but maintaining unwavering consistency day in and day out is what truly distinguishes long-term success in any endeavor. In this episode, we delve into the art of setting meaningful goals and executing them with the aim of achieving lasting success.

We’ll explore the common pitfalls that people encounter when setting goals, unveil the secret to radical consistency, and unveil two straightforward steps to help you realize your wellness objectives.

A few years ago, following one of my yoga classes, a student approached me with a determined look in their eyes and a clear objective. This class marked the beginning of the year, and their goal was crystal clear: to attend a yoga session every single day for the entire year. Initially, this student managed to stick to their goal for about a month and a half. However, an unfortunate injury disrupted their routine, and what was intended to be a short break eventually led to their absence from the studio for good.

This story serves as a vivid example of goal-setting gone awry. The individual started with admirable intentions and tremendous motivation, eager to commit and remain consistent. Where did it all go wrong for them? The answer lies in two crucial elements: mindset and routines.

While anyone can set a goal, the ability to consistently show up day in and day out is the key to long-term success.

As fate would have it, this episode airs on January 15th, a critical juncture when most New Year’s resolutions start to falter, a phenomenon affectionately dubbed “January-syndrome.” People often set lofty goals or resolutions, make a few missteps, and then, due to overlooking mindset, routines, and habits, find their aspirations short-lived. The pursuit of these goals demands excessive willpower and an overreliance on discipline. Unfortunately, when life’s inevitable challenges arise, motivation and discipline often prove insufficient to persevere.

But here’s the truth: it’s not your fault. If you’re setting goals and struggling to attain them, it’s likely because you’re not employing the right tools, strategies, habits, and mindset to support your journey. “Mindset and routines are the cornerstones of success in achieving your wellness goals.”

To assist you in your journey, we offer a free downloadable and printable worksheet that complements this episode. Additionally, you can take the Feel Good Archetype Quiz to identify the wellness mindset obstacles standing in your path. After completing the quiz, you’ll receive a free resource guide.

My approach emphasizes the interconnectedness of mindset, habits, routines, and strategies. After years of studying behavior change and wellness, it’s become evident that you cannot isolate one element without considering the others. When striving for your goals, you must acknowledge that habits are closely intertwined with mindset, and mindset is inseparable from routines. 

Together, they form the foundational support system required to reach your destination. Think of it as the solid foundation of a house. Setting goals without the backing of mindset, routines, and habits leaves you without the necessary support when faced with unexpected challenges. Employing the frameworks we discuss here ensures you have a sturdy foundation to lean on when things deviate from the plan.

The most common errors individuals make when setting goals can be summarized as follows:

1. Having the wrong mindset.
2. Failing to establish routines.

Mindset plays a pivotal role in your journey toward your goals. If you neglect your mindset while pursuing your objectives, your chances of success diminish significantly.

One of the most prevalent mistakes people make in goal-setting and mindset is falling into the trap of “striving mindset,” characterized by all-or-nothing thinking, comparison, and perfectionism. For instance, the student who aimed to attend daily yoga classes fell victim to all-or-nothing thinking.

“All or nothing” thinking is characterized by an on-the-wagon, off-the-wagon mentality, a dichotomous approach where you’re either all in or all out. Embracing the gray areas and allowing room for flexibility is essential for achieving radical consistency.

Similarly, when discussing mindset, the pitfalls of comparison become evident. Whether comparing yourself to others or your past self, such comparisons often fail to consider your current strengths and abilities accurately. The pursuit of perfectionism, where you demand flawless adherence to your goals, sets an unattainable standard that leaves no room for contingencies. When things inevitably go awry, there’s no backup plan.

The primary stumbling block on the path to wellness goals is succumbing to these mindset traps: all-or-nothing thinking, comparison, and perfectionism.

Routines represent the second major obstacle in goal-setting. Failing to establish or incorporate routines that support your goals can hinder your progress significantly. Extensive research demonstrates the positive impact of routines on goal attainment and overall well-being.

Within the realm of routine mistakes, there are two key areas where individuals often falter:

1. Failure to integrate the new goal into an existing routine.
2. Neglecting to account for the current context of their life.

If you set a goal, such as eating healthier or exercising more, without seamlessly incorporating it into your existing routines, implementation becomes challenging. Moreover, failing to consider your current life circumstances when setting goals is a recipe for disappointment. Your life won’t magically transform just because you’ve set a goal. It’s essential to recognize your phase in life, your season, and then adapt your routines accordingly. Don’t fight against your current reality; instead, find ways to work with it.

Now, let’s delve into the two simple steps that can pave the way for goal achievement:

Step 1: Shift Your Mindset Taking the Feel Good Archetype Quiz can help you identify the dominant mindset block that may be hindering your progress. Once you’ve pinpointed your area of focus, you can be more strategic in your approach.

For “Seekers” (those prone to all-or-nothing thinking), consider the “two out of three” rule. This approach offers a way out of black-and-white thinking, allowing for more flexibility. If you miss a day, aim to complete the next two; if you miss a week, strive for the next two. Understand that every effort counts, and missing a day, week, or month doesn’t mean you’ve failed. Each moment presents a new opportunity to make a different choice.

The key is to show up more often than not. Sometimes, giving yourself permission to accept “two out of three” can be enough.

Additionally, employ contingency planning. If your goal is to work out four days a week, establish a backup plan for when life throws curveballs. What’s the minimum you can do to maintain progress and radical consistency? By retraining your brain to embrace the gray areas and adjust your expectations, you can overcome the challenges posed by all-or-nothing thinking.

For “Cultivators” (those who struggle with comparison), ask yourself a straightforward question: Would I set the same goal if I weren’t comparing myself to others or my past self? This simple reflection can lead you to a more authentic goal aligned with your current abilities and needs.

“Dynamos” (perfectionists) should consider lowering their standards by 20%. Perfectionism often sets unrealistic standards, leading to a sense of failure when they aren’t met. Recognize that setting your own goals and not achieving them can create unnecessary feelings of failure. Adjust your expectations to a more attainable level, allowing room for imperfection and progress.

Step 2: Integrate Your Goals into Your Routine To ensure your goals are seamlessly woven into your life, consider how they fit into your existing routines. Identify routines that can accommodate your objectives. For example, if your goal is to plan meals consistently, think about how you can incorporate this into your daily routines.

Do you have a habit of scrolling through your phone during your child’s school pickup line? This could be a perfect opportunity to engage in meal planning while leveraging your existing routine. By asking yourself questions like, “Where will I do it? What time of day? What will be going on around me? What am I already doing?” you can effectively integrate your new goal into your daily life.

If you don’t have an existing routine that aligns with your goal, consider creating micro-routines. These are small wellness practices you can schedule throughout your day. I like to use the Four-R framework, dividing my routines into four parts of the day: morning (refresh), mid-morning (revive), mid-afternoon (reset), and evening (rest). These routines typically last between 5 to 15 minutes and are performed around the same time each day.

By individualizing your routine and embedding your goal within it, you create a structured framework that supports your journey. Rather than resisting change, you adapt to your current circumstances, readjust, and find new avenues for routines.

Putting It into Practice Now, it’s time to put these principles into action:

1. Shift Your Mindset: Identify your dominant mindset block and implement strategies tailored to your specific challenges. Whether you’re a Seeker, Cultivator, or Dynamo, apply the techniques discussed earlier to reframe your mindset and overcome barriers.

2. Integrate Your Goals into Routine: Examine your daily routines and discover opportunities to incorporate your goals. Leverage existing routines or create micro-routines to support your objectives. Remember that building habits into your routines is the key to lasting change.

By following these two fundamental steps, you’ll unlock the secret to radical consistency and increase your chances of achieving your wellness goals. Consistency isn’t about striving for perfection; it’s about embracing flexibility, recognizing progress, and staying committed to your journey, even when faced with setbacks.

In conclusion, setting wellness goals is just the first step. To truly succeed in the long term, you must cultivate the right mindset and establish supportive routines. When you approach your goals with a flexible, balanced mindset and weave them into your daily routines, you’ll find that radical consistency and success become not only achievable but sustainable. It’s time to embark on your wellness journey armed with the knowledge of these two simple yet powerful steps.

Anna Beaulieu