Navigating Wellness: Dream Big, Start Small, and Embrace the Power of Goals

Navigating Wellness: Dream Big, Start Small, and Embrace the Power of Goals

Hey there friends. Grab your walking shoes, we are going to go for a walk, and talk about goal setting. Right now I can imagine you are likely rolling your eyes at me, because who likes to talk about goals. Well there are a lot of reasons to set goals, especially between work, family, running kids to many sports (sometimes driving back and forth down the same road 3 times), trying to find the energy to make sure that I am feeling good and taking care of myself can feel a tad overwhelming. 

The "Calendar Chaos" Conundrum

Does your calendar sometimes feel like it's plotting against you? I've been there! One Sunday, amidst the whirlwind of tasks, I started thinking about how I could make things easier for myself and my family throughout the week. Prepping snacks for lunches quickly became a small habit that we master as a family because when I take time to do the prep work for 30 minutes to an hour on a Sunday, it frees me up to workout in the morning during the week. A win-win for all of us! Now this has become a habit, and I almost always get my kids involved - because, hey they are the ones eating the lunches.

Goal-Setting: It's Not Just About Dreaming Big

Now, here’s some juicy info: a study from Dominican University found that people who wrote down their goals and shared them with a friend were 33% more likely to achieve them. That’s some serious power in pen and paper! And speaking of goals, I am sure you have heard of S.M.A.R.T goals. They stand for Specific, Measurable, Achievable, Relevant, and Time-bound. The beauty of them? They give our dreams direction. And, darling, research indicates that these S.M.A.R.T goals boost our odds of success. Adam Grant even suggests that you don’t stop at one pass at these goals, revisiting them and refining them based on reflection can lead to unparalleled growth. So, think of me as your S.M.A.R.T goal cheerleader! I used to roll my eyes at them, until I really understood the power of how they can help you transform your habits for health. 

The Science Behind Goal-Setting
Our brains are wired for goal-setting in ways you might not even realize:

• Brain Power: Setting goals gets our prefrontal cortex – the "problem-solving" center – all fired up, making us more alert to resources and opportunities.
• Commitment Amplified: Remember writing down your dream vacation spots or your favorite recipes? Turns out, jotting goals down and sharing them with a friend makes us 33% more likely to achieve them. That's commitment turbo-charged!
• The Dopamine Effect: Each time we tick off a goal, big or small, our brain gives us a delightful dose of dopamine, the “feel-good” neurotransmitter. So, achieving goals doesn't just feel great, it creates a motivating, positive feedback loop.
• Crystal Clear Focus: With a clear goal in mind, decisions become easier, distractions fade away, and even when the going gets tough, our persistence levels skyrocket. It's like having our very own life compass!
• Boosted Resilience: Having goals equips us with superhero-like resilience. When faced with challenges, we become master problem-solvers, finding new ways to rise.

S.M.A.R.T. Goals: Your Success Blueprint
Speaking of goals, let's dive into the S.M.A.R.T kind. These are Specific, Measurable, Achievable, Relevant, and Time-bound. The magic? They turn our dreams into clear, actionable steps. Research even suggests that these S.M.A.R.T goals up our success ante. Think of it as a roadmap for our wellness journey.

The Magic of Baby Steps

Ok, I know many of you love daily coffee runs (no shame in that)? But, imagine if we pocketed that change each day. By year's end, we'd have a neat little stash! The same goes for health. Small swaps, like dancing or doing push ups during commercials (a win-win!) or adding an extra veggie to dinner, create ripple effects. Think about it this way, when a baby starts to walk - they dont go from crawling to running do they? No, they start small, with a couple of steps and when they build upon them - they start walking further. 

Busting Those Mental Barriers

We've all had that little voice in our heads, the one that whispers, "What if I can't do it?" or "Remember the last time you tried?" It's time to tell that voice to take a backseat. Because, science is on our side. Dr. Mark Hyman emphasizes the importance of a balanced brain for optimal health. This balance is disturbed by negative self-talk, leading to stress that affects our overall well-being. And, Brene Brown's research on vulnerability and shame resilience reveals that embracing imperfections and practicing self-compassion can counteract that pesky inner critic. So, the next time doubt tries to make an uninvited appearance, visualize yourself at the top of those Rocky Stairs with your arms up in the air, because you know you got this!

Wellness 101: Your Buddy Blueprint

• Dream Big, Start Small: Picture your radiant, energetic self, but start with tiny tweaks.
• Use "Imagine" statements to help you paint that picture. Ex: Imagine a year from now, what do I wish for my wellness to look and feel like? 
• Pen Down Those Dreams: Make 'em S.M.A.R.T and shout them out to the world (or, you know, at least to your dog, cat, even your plant). 
• Celebrate EVERYTHING: Even if it's just managing to drink an extra glass of water today. Cheers!
• Grab a Wellness Wingwoman: That's where I, and others like me, come in. I even had a friend create an instagram account to document her public wellness journey
• Go with the Flow: Like trying new dance moves, eating a new food, or getting into a new routine, sometimes we have to switch things up. 

Navigating wellness might have its hurdles, but armed with the power of determination and goal-setting, the journey is set to be extraordinary. Every step, no matter its size, brings us closer to our radiant wellness goals!

Think about 1 small goal you are going to make this week, and shout it to the world.