SHORT TERM & SMART GOALS

Here are some examples of what we've been discussing the last two weeks. First, goals setting and figuring out your why, now talking short term goals. I think it's always easier to understand when you've got some examples:

Long Term Goal: Run a Triathlon 

Why:  I want to improve my endurance, to improve my VO2 max, and live a long, healthier life. I want to feel proud of myself and my accomplishments.

Short term goals: 

1. Increase Running Endurance

   1. I will gradually increase my running distance by 0.5K each week, starting at 2K, to improve my endurance and run a 5K, tracking time, without stopping in 6 weeks.

2. Build Swimming Technique 

   1. I will improve my swimming technique by swimming 100 meters x 3/week, increasing the distance by 50 meters/week, to swim 500 meters continuously with proper form in 8 weeks in order to complete the first leg of the triathlon. 

3. Improve Cycling Stamina  

   1. I will cycle for 45 minutes at a moderate pace in 7 weeks by cycling 20 minutes 2x/week and increasing by 5 minutes each week, tracking time and distance to ensure I can maintain pace and for stamina assessments. 

      
      

Each of these goals is designed to progressively build the key endurance and technique needed for a triathlon, starting with manageable targets and progressing over the short term.

Long term goal: Meditate 

Why: I want to relax my mind and notice how my thoughts influence my feelings. I want to start my day with peace created solely for me, by me to give myself something each day. I want to learn strategies for calming myself throughout the day so I can stop letting the little things bother me, be less reactive, and be a better communicator. 

1. Establish a Consistent Meditation Routine

   1. I will meditate for 5 minutes every day, tracking daily meditations in my journal, for 30 consecutive days in order to build a meditation habit and stay consistent. 

2. Increase Meditation Duration

   1. I will increase meditation duration to 10 minutes per session within 3 weeks by starting with 5 minutes and adding 1-2 minutes every three days, tracking the duration of each session in order to deepen my practice and improve focus. 

3. Improve Focus During Meditation

   1. I will increase the amount of time in focused awareness during each meditation session by tracking how long I stay focused without my mind wandering, to improve focus and mental clarity. I will do this by focusing for 1-2 minutes and attempting to increase by 30s every few days. 

These goals are tailored to help you build a sustainable and progressive meditation practice, focusing on both duration and mental discipline.

Next week we will go into more detail about what a “SMART” goal is but if you’re ready to get started feel free to comment, email me upsidedownphysio@gmail.com or connect with my instagram!