Well, 2020 was quite a year. Most of us set new goals, like we do every year (we hope!), but this year took a little more patience and determination to meet them – if we even met them. Because of this highly unusual year, we thought you’d appreciate a reset on setting goals for 2021. So, we asked some experts – mental health and wellness counselor Juliet Kuehnle, of Sun Counseling and Wellness, and ultra-motivated ultra runner and Novant Health Charlotte Marathon Ambassador Arun Kallikadavil. This should inspire you!
First, it should not surprise you that to reach your goals, you have to start by…. actually setting some goals. It’s not enough to have some “kind of” ideas in your head – you must think about them carefully and make them precise.
“Be specific,” says Kuehnle. “Make goals clear, not vague.” This can include simple goals like, “I want to give myself a break from screens,” or “I want to get stronger,” or “I want to drink more water,” says Kuehnle.
Goals like these can be easily met by setting an alarm to get up from your computer and do pushups every hour or two. Buy a water bottle with the goal of drinking it all and refilling it 3 times a day. Write your goals down to remind yourself.
These aren’t your pre-2020 goals, they are your post-2020 goals and that is a big difference to some of us. Kuehnle says you should ask yourself, “What aligns with my personal values and is something that fits with where I am in life right now?”
It’s okay to shift from a performance goal to a personal care goal. If you realize your marathon training fell short because of restrictions (or your own illness), you can readjust goals to the reality that running to relieve anxiety is a worthy goal in itself.
It’s also okay to have basic goals that push you beyond your comfort zone, and “stretch” goals that are known only to you. Don’t sell yourself short.
“If you are confused, find someone who can help you narrow down your goals,” says Kallikadavil. “Find goals that make sense to you.” It’s okay to compete with only yourself, and not someone else, to make sure your goals make sense. “Everyone has their own set of goals and strengths, and their shortcomings they need to overcome,” says Kallikadavil.
“I publicize my goals ahead of time,” says Kallikadavil. “That sets up my accountability.” In fact, not only does Kallikadavil write down and publicize his goals, he gives them names. His first 3-year set of goals went by the acronym, “AAA,” for Acquaintance, Accomplishment, and Acceleration — to get started, gain endurance, and get faster.
This is your accountability. Is there a time or distance you want to reach? A number of push-ups or weight reps? Make sure these are part of the goals you write down.
“Ask yourself, how will I track it?” says Kuehnle. Again, this can be as simple as texting a friend every time you meet your workout goal. “I ran 30 minutes,” or “I did 3 sets of 10 reps at 20 lbs. each” is a great start. Again, it’s not always about running a PR every time you train, or every race you race. For your mental health, think about finishing a new distance, or challenging yourself to a new pace on the front, back, or even middle of a run.
“Sometime” is better than “Never” – we’ll give you that. But “sometime” needs a circle on a calendar so you can plot your journey. After you’ve checked off your other requirements (relevant, measurable, attainable), find your date for accountability, write it down, and then determine what it takes to get there. And yes, virtual races count!
“Sometimes including a deadline helps motivation,” says Kuehnle. If it’s not a race you’re focusing on, name something that means more to you. Did you want to do 25 reps at a certain weight by Spring? Be able to run 30 minutes without stopping by May Day? Challenge your teenagers to a pushup contest by the end of school in June? These things also count.
You can even add onto past goals in a fun way. Remember Kallikadavil’s AAA plan? He added to it in subsequent years with Adaptation, Augmentation, and Affirmation – he learned to run without shoes (2018), learned to swim so he could compete in a triathlon (2019), and completed 6 marathons in 6 months (2020). Next he’ll tackle Ascent (training his wife to run a marathon in 2021) and Amplification (completing a full Ironman in 2022). We’re giving him an A for Attitude, for sure!
Every journey of 1,000 miles starts with those first steps. By setting goals, writing them down, and setting a deadline, you can revel in some early victories (make sure you name them too!) and find the motivation to go on to bigger and better goals. Remember to give yourself some grace on the off days, and then get up and go again. Good luck and Happy New Year!
