Tips to getting motivated to exercise

If you ever have difficulty getting motivated to exercise, then you need to read these tips!

Motivation is like a part-time friend

“I know I should exercise, but I just don’t feel motivated” is a very common problem. There can be a big gap between knowing what’s good for you, and actually doing it. It’s easy to allow excuses to creep into your life. They become blocks or obstacles to your own health care – it’s a form of self-sabotage. The point is you can’t wait till you feel motivated, and you can’t rely on motivation to keep your exercise routines in place. Motivation is a fickle feeling! It comes and goes like a part-time friend who is sometimes there in your hour of need, but is often nowhere to be seen or heard.

getting motivated to exercise

Commitment, not motivation will see you through

If you can’t rely on motivation, then what can you rely on? What’s going to keep you on track to living the health-filled life you want? You need to get real, cut to the core and examine your values, your priorities and the choices you’re making.

If health is one of your values, if it’s very important to you, you’ll make sure that it’s a priority and you’ll take actions that reflect that. For example, when you have to make a choice between exercising and something else such as staying in bed, watching TV or scrolling through social media, you have an opportunity to prioritise what’s most important to you.

So, what’s on your priority list for today?

What’s on your priority list right at this moment?

Where does exercise rank on your actual (not theoretical) list of priorities?

If you’ve identified that health is high on your priority list you need to be committed to it. Commitment, not motivation, will get you to take action. Keep your commitment to exercise as your focus whenever you need to choose how you spend your time and energy.

Are my actions in alignment with my values when working from home?

Tips for staying committed to exercise

  1. Remind yourself that exercise benefits not only yourself (your physical health and mood) but also those around you. Be the role model you’d like your family and friends to have.
  2. Have a good look at your daily routine and identify the best time and space for your exercise. It has to be doable and work for you in your situation. Don’t give up – changing routines and creating new habits can take a few weeks to settle in.
  3. Find or create a tribe of other people who also value exercising. Join a club or online group that shares your goals and can help you stay on track when things get tough.
  4. Get an exercise buddy so you’re accountable to someone else.
  5. Schedule your exercise into your diary and let others around you know your plans.
  6. Organise yourself by getting your clothes and equipment ready the night before and making sure your plans (eg child care, maps, meeting points) are all sorted.
  7. Pay ahead for your exercise program eg buy a multi-use pass for a swimming pool, gym or yoga classes.
  8. If your day doesn’t go as planned, don’t opt out of exercise altogether – a 10 minute walk is better than nothing. Doing nothing one day easily leads to doing nothing the next day.
  9. Reward yourself for being consistent with your commitment but make sure your reward doesn’t sabotage your efforts. You could reward yourself with some new exercise kit rather than with a cream bun and coke.
  10. Use a calendar, chart or exercise journal to document your commitment and progress.
  11. Use technology to plan, record (and share if you like) your efforts. There are many apps and devices that can record your steps, mileage and heart rate for example. But if you find yourself stressing or obsessing over them, give them the flick. They’re intended to be an aid not a burden.
  12. Exercise can become a bit ho-hum after the novelty wears off or when your body has adapted to the intensity and type of exercise you’re doing. Make sure you change it up occasionally to keep your physical and mental health progressing not stalling. See a personal trainer for a new workout, aim for a mix of indoor and outdoor exercise, go walking with a friend, swim in the ocean instead of the pool, dig a new garden bed or do some fencing as a change from lifting weights.
  13. See yourself as someone on a progressive health journey who values exercise and nutrition rather than focusing on weight loss or physical weakness.
  14. Use an indoor exercise training plan throughout the week to prepare yourself for a challenging outdoor adventure on the weekend.
  15. If your exercise session seems too long, too hard or too boring, break it up into segments or sets. Tell yourself “Just get to that next big tree then you can have a rest” and repeat it till you get to the top. Or if you’re swimming, change your stroke every 10 minutes. Or simply stop and give yourself a pat on the back at intervals.
  16. Set yourself a fitness goal such as entering an event, scaling a mountain you’ve had your eye on for ages, or going on one bush walk every week. Then take little steps towards your goal.
  17. The best type of exercise is the one you enjoy because it’ll have you going back again and again. Put your worries about what other people might think out of your mind and do what works for you.
  18. On those days that exercise seems really hard, focus on something enjoyable or pleasurable in your experience. It might be some little flowers growing in the grass, wispy clouds, a soft breeze, the rhythmic beat of your heart, or the strength you can feel in your leg muscles.
  19. Sign up for a community challenge such as a charity fundraiser or an online challenge to walk or ride or swim a certain number of kilometres in a month.
  20. Take notice of any injuries and seek expert help before they become a problem.
  21. Be firm but gentle with yourself. If you’re tired and carrying extra stress, review and adjust your exercise program to suit. If you’re just a bit tired or feeling blah, remember that exercise gives you energy and improves sleep and attention.
  22. Use visual reminders about your commitment to exercise. Display them as a wallpaper for your computer or phone, stick one on your bathroom mirror, or hang a printed photo or quote in your workspace that keeps you inspired.

The ‘getting motivated to exercise’ trap

Above all, don’t fall into the ‘getting motivated to exercise’ trap. Stay committed to your values and your priorities. Make intentional choices and take deliberate action. Then you’ll savour the benefits of exercise and you’ll be able to let go of your attachment to motivation.

Personal coaching to stay inspired and committed

coaching for womenWould you like support to tap into your values, work towards a personal goal, overcome the messy obstacles that get in the way, and live your best life? My personal coaching program may be just what you need. Contact me for more information.

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Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

THRIVE for Women Online Group

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” — Maya AngelouDaisy Spoke Banner

I’m so incredibly excited to announce that registrations are now open for my online group program THRIVE for Women! Dozens of women have participated in the face-to-face version of this group over the last 6 years and now at last I’m able to offer it online so you can participate in the comfort of your own home (or anywhere else)!

THRIVE for WomenWho is it for?

Women often have many roles to fill at work, home and in the community. Self-care often comes last on our list of things to do. Yet there are many actions we can incorporate into our day to strengthen us, help us to be more efficient and effective, enable us to think more clearly and make better choices. When we routinely use these actions, we begin to THRIVE – not just survive!

Are YOU ready to take action? To be consistent with the habits that help you to feel strong and capable? To function at your highest level? To get on top of your stresses? To achieve your goals? To develop mind and body strength? To think like a winner? If so, THRIVE for Women is for you!

What topics are covered?

After many years of working with people one-on-one, I’ve created this group program addressing the issues women often share:

  • How can I sleep better?
  • How can I maintain a routine of exercise and nutrition that I love, and that is good for my mental health?
  • How can I choose and stick to goals?
  • How can I get unstuck when things don’t go to plan?
  • How can I juggle the priorities in my life?
  • How can I best manage the stresses in my life?

THRIVE for WomenHow does THRIVE for Women work?

THRIVE for Women includes a weekly group video call on different wellness / mental health topics, handouts on everything we cover in the calls (plus more!), a private discussion page, and a BONUS one-on-one session for participants at the end of the program!

** The live group video calls will be held weekly for 6 weeks commencing Monday 23rd July 2018 from 7:30pm to 8:30pm (AEST). You’ll need a device with a web cam or inbuilt camera connected to a reliable Internet connection (eg tablet, IPAD, computer). We’ll be using a safe video conference platform called Zoom for the video meetings – it’s easy to use and all instructions will be given to you before THRIVE starts!

Why join an online group?

I’ve run face-to-face women’s groups for many years now, and they’ve been so successful that it’s time to take them online! This way you can join in from the comfort of your own home. No more child care issues. No more transport or parking hassles. No more juggling work responsibilities to get to the group.

What are the benefits for me?

There are so many benefits when you join THRIVE for Women:

  • discover the latest PROVEN strategies for MIND and BODY health
  • CONNECT with other women and learn from each other in a CONFIDENTIAL and FRIENDLY atmosphere
  • grow RESILIENCE, INNER STRENGTH, SELF-COMPASSION and WELLNESS
  • develop a range of SKILLS for living a life that THRIVES
  • explore a different topic each week through LIVE ONLINE VIDEO meetings (a recording will be available if you are not able to make it to a live session)
  • PROBLEM-SOLVE the real issues that get in the way of self-care routines
  • access INFORMATION SHEETS, CHECKLISTS and a PRIVATE DISCUSSION GROUP
  • OVER 6 HOURS of access and support in a group that would cost you hundreds of dollars one-on-one
  • guidance by an Accredited Mental Health Social Worker using EVIDENCE-BASED approaches
  • participate in a BONUS one-on-one session to really make the biggest difference in your life!

THRIVE for WomenHow much does THRIVE for Women cost?

To celebrate the launch of THRIVE for Women online, you can currently register at the SUPER-SPECIAL PRICE of $175 with the added BONUS of a one-on-one session at no extra cost. (The total value of this program is over $1000, so it really is amazing value for everyone who registers for this first launch! That’s over 7 hours of contact with an Accredited Mental Health Social Worker guiding you towards a life that THRIVES, plus all the written material and resources for future reference, plus the connections made with the other group members!)

How do I register?

Registrations are easy! Simply click here to go to the booking site where you can make a secure payment online and provide your contact details. Once registered, you’ll receive an email from me with more details about how we will connect together.

What women are saying about Kathryn’s face-to-face groups

100% of past participants have strongly agreed that the group assisted them to develop new knowledge and / or skills in managing their mental health.

The best part of the group was “…..meeting new ladies and realising I wasn’t alone in my feelings or shortcomings, but then learning there are ways I can improve my life.”

“To feel comfortable with the group in a non judgemental way. Learning new ways to think and put into practice stress management. And let go of things out of my control.”

“Realising there are other ways of thinking. There are some things you just can’t control…..no matter how much you worry about them.”


THRIVE for WomenI have some questions ……..

 

If you have any questions, simply send me a message or give me a call on 0455 992 419. As always, I’d love to hear from you!

Time Management: Stay sane when time is your enemy

Juggling the many roles and responsibilities we have can be a constant source of both satisfaction and despair. I talk to women every week about challenges like time management, and wanted to share some of the ideas that I’ve collected on how to stay sane when time seems to be your enemy.

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TIME! We never seem to have enough of it, we’re always fighting it, and it’s invisible! It seems to slip through our fingers without care. It’s like an elusive double agent, tempting us with tantalising pleasures, and then it’s gone, leaving us with nothing but a pile of to-do’s and deadlines in its wake. And if we’re honest with ourselves, we’ll always find something to fill in a space that’s left when we are more efficient with our time – there’ll never be enough of it!

Time Management is a real thing!

Managing the time we have available to us is a learned skill and one that we can continually refine as our needs, activities and priorities change. There are a lot of self-help books on this topic, but honestly, who has the time to read them! Assuming you’re in the same boat as me, I’ve short-listed some key time management strategies and helpful mindsets that I’ve collected over the years.

time management clock

Time management strategies to stay sane when it feels like time is your enemy

1. Time is a commodity we exchange for something else

Time is a precious commodity that I give in exchange for something else. It’s a transaction; a business deal between myself and the universe. If I spend lots of money on luxury items, eating out, holidays and new clothes, I may not (ummm ….. actually I won’t) have enough left over for the basic household bills like groceries, fuel for the car, and electricity. Time is like money – think about how you can spend it wisely!

2. We have a choice

We have choices about how we spend our time, in the same way that we have choices about spending our money. What choices are you making?

3. Get your priorities straight

Time Management Matrix
Stephen Covey’s Time Management Matrix

With so many different things competing for our time and energy, we are constantly needing to prioritise. And I mean constantly! It’s an ongoing process. Everyday – prioritise. Every hour – prioritise. Every minute – prioritise. Every moment – prioritise. It’s a valuable skill – the more practise you get, the better you’ll become at getting your priorities straight.

If you have trouble identifying what’s most important and what’s most urgent, invest just a few minutes of your time reading about Stephen Covey’s Time Management Matrix here

4. Time is precious

Time can never be refunded once it’s spent. Thinking of time as precious gift to be treasured and used wisely can help us to make carefully considered choices about how we are using it.

5. What are your time vampires?

What is it that sucks the time out of your day? Where does your time go? Are you okay about this?

6. Record your actions for a day, or longer!

I’ve found this really helpful at times. You can make a note in your diary or notepad of how you are spending your day. Note down the time and what task or activity you are working on, and what time you finished. Or you could break your diary into 10 or 15 minute time blocks and make a note of what you are doing at every time interval. It only takes a teeny bit of time to do this, but the investment is well worthwhile! These actions can highlight where our time goes, and keeps us more accountable to our goals.

7. Ask yourself “What am I doing now?”

This precious moment is all we have. How are you spending your energy and time right now, in this precious moment?

8. Don’t make excuses

It’s easy to blame other people and situations for our poverty of time. Do a thorough audit and be honest with yourself. What can you take responsibility for? What change can you make?

9. Avoid distractions

Is distraction an issue for you?

  • Set a timer to go off at regular intervals to remind you to refocus your attention
  • Switch off your wi-fi
  • Close your door
  • Turn off your phone
  • Put a “Do Not Disturb” sign on your office
  • Reward yourself when you’ve completed tasks

. whatever you need, just do it. Make it as easy as possible to keep your attention laser-focused.

Let's sum up!

Make friends with the time you have!

  • Time is a commodity – spend it wisely!
  • You choose moment to moment how you spend you time
  • Get your priorities straight – is it important / urgent?
  • Time is precious
  • What are your time vampires?
  • Record how you spend your time
  • Ask yourself “What am I doing now?”
  • Don’t make excuses
  • Avoid distractions

I’d love to hear any other time management strategies you use to stay sane when it feels like time is your enemy. Leave your comment below, send me a message, or head on over to my Facebook!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full. 

 

Frights, Flights, and Fears: Look back to see how far you’ve come

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Life can hand us plenty of frights, flights and fears but it’s good to look back occasionally to see how far you’ve come. I’ve been reflecting on this over the weekend when I noticed some old fears resurfacing, and rather than get caught up in the stories they told me, I chose to look at how far I’ve progressed.

I was eager to get back on my mountain bike after a couple of weeks away road tripping, bushwalking and trail running which I absolutely loved, but I also love riding my bike and Kathryn on MTB riding through a gullywas missing it. When I started riding on the weekend, I noticed some of those old worries pop up that only surface when I’ve been off my bike for a while. They used to hang around me a lot. Well actually, most of the time! But I’ve worked really hard at keeping them in their place in recent years. Deciding to blog about them has been one of the most empowering actions I’ve taken. They could no longer lurk away in the dark depths of my mind, stewing and multiplying and expanding by the minute. Many of them simply lost their power when I brought them out into the light of day. Have you read my blog about how I worked through a step-by-step process to manage my fear of “the scary corner”!

So here I was on Sunday morning with an incessant barrage of inner talk going on in my head:

“That’s too slippery.”

“I can’t ride down that gully.”

I’m going to hit that tree.”

I’m hopeless at riding on ‘technical’ terrain.”

My back tyre keeps slipping out. I can’t ride up here.”

There are too many rocks.”

There are too many low hanging branches.”

I have to go slowly round this corner so I don’t fall off.”

I’d better walk this bit.”

That’s where I fell before.”

That’s another place I fell off.”

That’s where I nearly fell on the snake when I stopped too quickly and went over the handlebars.”

..and so on and so on. It was very loud in my head!

NOW I want to say that the most powerful step YOU can take if you find yourself in a similar situation is simply this: NOTICE what’s going on in your head. Simply NOTICE. The situation doesn’t’ have to be about riding a bike. It might be the thoughts you have associated with speaking to an audience, introducing yourself to someone, going out in the dark, driving in the city traffic, swimming with sharks, flying on a plane, or absolutely anything at all! Simply NOTICE what your mind says. And with the power of noticing what’s going on in your head, you can then choose what to do next.

Kathryn looking calm and happy on her rideI’ve been practising and teaching this technique for a lot of years, and yet still I sometimes forget to do it when the moment arises. The thing is that on Sunday morning I DID NOTICE those fearful thoughts bouncing round my head. And guess what? I didn’t care about them. I didn’t let them bother me. Instead of giving them the power of my attention and allowing them to expand and bully me into playing it too safe, I chose to dig up another thought from my mind vault:

This is a confidence cycle. I only worry about these things when I’ve been off my bike for a couple of weeks and out of practice. Just ride. Focus on how far you’ve come over the past few years. Don’t let those worries bully you or keep you small, or limit the fun you’ll have today. You’re sensible. You won’t do any crazy dangerous stuff. You’re safe. Just ride.”

And so I focused on how strong I felt and that all the recent running has made a positive difference to my strength and aerobic fitness. I enjoyed the feeling of sprinting up a couple "Tough Girl" socksof short hills engaging my quads in an exertion that a couple of years ago would have been painful (if not impossible)! I pedalled in a higher gear than normal and found it easier than expected. I noticed what I did well and trusted wholeheartedly that my confidence will be back real soon. I glanced down at my fabulous new “tough girl” socks reminding myself of my strengths and the stories I can tell myself about what I CAN do. And as I looked back over the past few years, I could see how far I’ve progressed in managing my fears on the bike. I’ve developed resilience and practised some of life’s most valuable skills that I’ve transferred into other areas of my life.

Yes, frights, flights and fears will always be there, but you can choose how to handle them. Practise. Persist. And occasionally look back to see how far you’ve come.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full. 

Make it Happen! Actions to take you from surviving to thriving

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From thriving to surviving and back again

For most of my life I’ve enjoyed the challenge of setting goals and making them happen. I’ve learned that the actions I choose can take me from surviving to thriving. I love to have a go at something new, especially adventurous activities. For a few years this seemed to slow down a bit. Perhaps it was my added commitment to my young family, our relocation to a rural area, or maybe even a simple ‘rut’ I got myself into. When life was more about surviving the usual (and not so usual) childhood illnesses, school assignments, getting the bills paid, and retrenchments, I often felt a long way from thriving.

Maybe it was my approaching middle age that brought along a renewed urge to live life as fully as possible. I know that I function at my best when I have a goal to aim for, and so when I began to focus on this aspect of myself again, I rediscovered my passion for adventure. Here I will share with you the actions that took me from surviving to thriving – you can do it too!

Goal-setting and problem-solving are key skills to success

The skills of setting goals and creatively problem-solving are key factors to success. Success doesn’t just happen. You have to create it, to action it, and to problem-solve it. It doesn’t always come easily, and we often shy away from the actions we need to take. We secretly keep our inner dreams to ourselves out of fear of failure.

Get your goal out there!

best things in life start with a dreamI’m sharing with you one of my goals that I’ve had floating about in my head for a long time. Putting it out there in the public arena is definitely not easy. I have a lot of doubts about whether I’ll succeed, but if I keep suppressing my dream, there won’t be any chance of success.  

Getting clear on my goal

I’m using the post 9 Steps to Achieving Your Dreams and Goals to help me get clear on just what it is I want to achieve, and why. This clarity will give me direction and motivation.

STEP 1 – IDENTIFY AN AREA FOR CHANGE

I want my life to be filled with adventurous activities instead of ho-hum routine.

STEP 2 – STAY FOCUSED ON THE CHANGE, DON’T BE DISTRACTED BY PROBLEMATIC THOUGHTS

There are plenty of problems associated with spending more time in adventurous activities. But when I’ve overcome them I’ll be living the life I want – full of activity, travel, inspiration, energy, feeling great! I’ll focus my attention on how I want it to be instead of what the problems are.

STEP 3 – SELECT YOUR SMART GOAL

I WILL GO ON AN OVERNIGHT HIKE  – something I haven’t done before!

Is it specific? YesAre my expectations realistic?

Is it measurable? Yes

Is it achievable? Yes, I’m comfortable and competent with bushwalking and camping, so the new challenge combines this with carrying my supplies.

Is it realistic? Yes, I’m reasonably fit, healthy, strong, sensible and organised. I’ll research and access resources and networks, borrow or buy equipment that I need.

Does it have a timeframe? I’ll avoid extreme weather conditions and give myself enough lead-in time to gather and test out equipment, do my research, and train to carry the weight of my pack. Spring will be an ideal season and I can select a date closer to the time based on weather and what suits my fellow hiker/s.

STEP 4 – WRITE IT DOWN!

Yep – here it is! In the public arena too! (Talk about pressure now!) But you don’t have to go public with your goal. There’s power in simply writing it down for your own reference.

STEP 5 – KNOW YOUR WHY! COMMITMENT NOT MOTIVATION!

I want to challenge the fears that limit me. I want to connect more closely with nature and discover my part in the world, learn to trust myself and stretch my limits, tap into my inner strength, develop self-reliance, and I want to finally use the backpack I bought years ago! When I feel unmotivated, I can look back at my “why” and stay committed to my goal.

STEP 6 – BREAK IT DOWN into steps
  • Research places, people, information, equipment
  • Talk to others who might like to share the adventure with me
  • Identify and collect equipment 
  • Trial various hiking foods and equipment
  • Go on training hikes with increasing distance and weight in back pack
  • Select a date (and a couple of back-up dates in case of adverse weather, sickness etc) and book campsites if necessary
STEP 7 – STEP INTO YOUR GOAL

I’ll take each step one at a time and gradually work my way towards an overnight hike.

STEP 8 – CREATIVELY PROBLEM-SOLVE ISSUES THAT ARISE

There are some predictable problems, and other new ones might arise. But I won’t give up – I’ll use the Creative Problem-solving Train (keep reading).

With any obstacle quote

STEP 9 – REWARD YOURSELF!

External rewards can be a blast, but that feeling of success I’ll have when I’ve achieved this goal – yeah, that – that’ll be my reward 🙂

6 steps to smash my goal usingThe Problem-solving Train’

Before I even get started, I’m thinking of all the ways that I could fail! So here I’m using the Problem-solving Train to anticipate and manage the obstacles.

STEP 1 – Probable, possible and unlikely problems

Is it probable? Is it possible" Is it unlikely?Probable problems: no toilets or showers, snakes, sore back and shoulders

Possible problems: hot weather, cold weather, rain, leeches, bush ticks, insufficient drinking water, equipment too heavy or too expensive, no child care, fire danger

Unlikely problems: I might be miserable, difficulty finding a suitable hiking buddy, sickness

STEP 2- choose one probable problem and brainstorm solutions

Probable problem #1: No toilets or showers

Brainstormed solutions: Hike near, and camp overnight at a site with facilities, read about and listen to podcasts about bush toilet hygiene, read stories of overnight hikers, hold on and avoid toileting as much as possible,  take a porta-loo, find out about toileting aids for bushwalkers, have a wash down or swim instead of a shower, avoid extremely hot weather, talk to experienced hikers about bush hygiene, remind myself that if others can do it so can I, think about how clean I’ll feel when I get to shower afterwards – WOW! There sure is a lot of possibilities here!

STEP 3 – pros and cons

Most of my brainstormed solutions are quite useful and viable, although I don’t think I’ll take a porta-loo (too heavy, smelly, awkward, embarrassing) and I don’t think it’s a good idea to avoid toileting (hmmm, that could be uncomfortable and bring on health problems).

STEP 4THE BEST OPTION/S

I think it’s best to deal with this problem from multiple angles so I’m going to include several action-based and mind-based strategies in my Plan of Action to deal with this problem.

STEP 5 – PLAN OF ACTION

What's my plan of action to deal with this issue?Choose a route and campsite for my first overnight hike that has facilities

Read about and listen to podcasts about bush toilet hygiene – this could come in handy someday even if I don’t need it this time!

Talk to experienced hikers about my plans including managing bush hygiene

Read stories written by overnight hikers

Find out about lightweight toileting aids for bushwalkers

Remind myself that if others can do it, so can I!

STEP 6 – REVIEW

Once I’ve actioned my plan I can review it, even before I go on my first overnight hike. Am IWell actually, yes I can! feeling more comfortable about the issue of toileting and showering on my overnight hike? Are there any new problems I need to address? I can go back to my other brainstormed solutions, or come up with new ones. I can flex my plans to help me achieve my goal instead of simply giving up. I can push through the discomfort of the plan not working out perfectly, and tap into my determined attitude to succeed.

Keep on solving!

Once I’ve got my plans in place for all the probable and possible problems I’ve identified, it’s full steam ahead. I’m already most of the way there! It’s in this phase of identifying and then creatively solving the problems that most people get stuck. It’s this process that makes the difference on the road to success. And for me personally, it’s an exciting ride moving from surviving to thriving, making my goal of living an adventurous life a reality instead of leaving it as a whimsical dream. Stay tuned for future updates as I smash this goal!

SMART Goals WorksheetFREE GIFT! To help you clarify and action YOUR goal (whether it’s big or small or anywhere in between), download your FREE printable Create Success With SMART Goals. This handy worksheet will step you through a simplified process to identify your S.M.A.R.T. goal, your “why”, the steps you need to take to achieve your goal, any problems that might get in the way of success, and creative solutions that will propel you towards success.

Click here to download your FREE printable “Create Success With SMART Goals” from the RESOURCES tab on my website, and check out the other printables and resources while you’re there!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

9 Steps to Achieving Your Dreams and Goals

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Goals, resolutions, targets, dreams, visions….. Some of us love them. Some of us hate them. It’s understandable that you might be sceptical about them. Sometimes we set plans with good intentions and end up disappointed. Life happens in all its chaotic glory and sends our plans awry, we lose sight of our intended destination and lose hope, or we become despondent with ourselves, others or the world around us. Maybe we even forget what our goal was, or our priorities change and we let it go. Perhaps we achieve our goal but the reward at the end just isn’t there, as if the goal post has been shifted, or we’ve been deceived about the expected benefits. We can doubt our capacity to achieve what we set out to. In order to protect ourselves from further hurt and wasted energy we swear never to set New Year’s Resolutions again because they just don’t work. Sound familiar?

How I love goals! Let me count the ways! 

I love goals. I have daily lists to help me stay focused and efficient. I also have weekly, monthly, 3 month, 12 month and 3 year work goals. I’m flexible with them, and at the same Daisies reach for the suntime I respect them. I teach many individuals and groups how to use goals to enhance their mental health and wellness, and I see amazing progress when they are used effectively. I also use goals in my personal life. I love the sense of satisfaction, self-worth and achievement that comes with goals. Goals also nurture inner skills such as persistence, patience, organisation, and problem-solving which can be applied to all sorts of other situations in life, and can have a therapeutic effect on your mind.

Goal-setting is a learned skill

Effective goal-setting is a learned skill. Once you have it, the sky’s the limit! But the down-side is that if you experience a sense of failure with your goal, and if you don’t adjust your sails and use creative problem-solving, it can put you off for life. Remember to practise, persist, and problem-solve just as you would with any other skill!

9 steps to achieve your goal successfully

Step 1 – Identify an area for change

Identify one area in your life where you’d like to see some change. Select something you have some control over that centres around yourself. Focusing on things outside your control sets you up for failure. Where would you like to see a change?

  • work
  • relationshipsMake space for change - rocky expanse
  • friends
  • lifestyle
  • health
  • spirituality
  • finances
  • family
  • home
  • recreation
  • __________
Step 2 – Stay focused on the change, don’t be distracted by problematic thoughts

You might notice your thoughts jumping straight away to all the problems, barriers, obstacles and impossibilities associated with your desired change. For now, acknowledge your brain is doing its job of trying to protect you from failure, and try to let go of those thoughts. We’ll be coming back to them so stay focused on your desired change for now.

Step 3 – Select your SMART goal

SMART is an acronym to help you remember the key elements that can make or break your goal.

  1. S – Specific Know exactly what your goal is. Take the area you selected in Step 1 and narrow your goal down as much as possible. Keep it simple, clear, concise and specific. Vague, general statements about your goals are not helpful – they lack direction.
  2. M – Measurable How will you know when you’ve achieved your goal? If you’ve left your goal as a vague statement (eg “Get fit”) how will you know when you’ve achieved it? Being specific will help you to measure it (eg “Swim non-stop for 15 minutes”).
  3. A – Attainable Set yourself up for success! What are your expectations? Is your goal achievable?
  4. R – Realistic Are you being realistic with your goal? Do you have access to the resources and supports you’ll need? Do you have the energy to put into it?
  5. T – Time frame Set a time frame to achieve your goal. Deadlines help us stay focused. Be flexibile though so that you can make adjustments if your goal takes longer than expected.
Step 4 – Write it down!

This is a really powerful action to take! Writing it down makes it more real, more tangible. Share it with others if you like, or come back and look at it yourself as a daily reminder to keep you actions in flow with your goal. It’s your personal marketing plan designed to keep you coming back again and again to what’s important to you.

Step 5 – Know your WHY! Commitment not motivation!

Motivation is a very temporary and fickle thing. It can’t be relied on. Commitment is what will keep you working on your goal whether you feel motivated or not! Why is your goal important to you? For your overall health? To keep up with your kids / grandkids? To have more financial freedom? Something else? Write your WHY down next to your SMART GOAL. It will keep your compass pointed in the right direction.

Step 6 – Break it down

Write down 5-10 steps (in order) you’ll need to take to achieve your goal. If your goal is to swim non-stop for 15 minutes, the steps might include:

  • buy suitable swimming attire
  • find out about pool membership / entry fees
  • go to swimming squad once a week to improve technique and fitness
  • ask a friend to be a swimming buddy
  • swim at least 3 times a week
  • swim 1 lap non-stop
  • swim 5 minutes non-stop
  • swim 10 minutes non-stop
  • swim 15 minutes non-stop.
Step 7 – Step into your goal

Take each step one at a time.

Step 8 – Creatively problem-solve issues that arise

I can I willRemember all those problems your mind started to thinking about in Step 2? Problem-solving is where the power is (another blog later this month will look at this in more detail). Persistence makes all the difference between giving up on your goal (and yourself) and being unstoppable. Some of the problems will be predictable and you’ll be able to plan for them. Others less so.

Step 9 – Reward yourself!

What will be your reward when you’ve accomplished your plan? Will it be an inner sense of satisfaction? The simple pleasure of knowing you’ve done what you set out to do? Improved energy or a sense of wellness? Or will it be an external reward like buying yourself a new set of flippers? Or perhaps entering a race? A word of caution here to make sure your reward aligns well with your goal and that you don’t self-sabotage your efforts.

More on goals, obstacles and problem-solving soon!

You might have guessed by now that this month’s theme is all about GOALS! Over the coming weeks I’ll be sharing with you one of my own personal goals using the 9 steps listed above. I’ll be delving into the barriers I’ve identified to achieving my goal, and I’ll share with you the not-so-secret secrets to creative problem-solving so that we can get ourselves unstuck when things get tricky.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

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Accidentally getting it right – OR DID I?

There’s been a rock garden at the beginning of our mountain bike track on our home property ever since we built it. It’s always daunted me, especially being right at the very start! I’ve been pretty proud of how I’ve come to face some of my fears along parts of our short track including this rock garden at the beginning. As time has gone on, my progress has gone from bike hiking through the entire length of the rock garden, to riding through the first couple of metres then walking through the next bit, to finally being able to ride most of the rock garden and dabbing my right foot once or twice on the boulder on my right as I squeeze through the narrow gap between the craggy rocks.

I often walk or run along our trail as well. It’s so accessible and I don’t need to go any further afield to step into our beautiful Australian bush country! As I’ve traversed the trail over the past few months, I’ve sometimes stopped to look at the rock garden and visualise myself riding through the narrow gaps between the rocks without clunking my pedals. I knew that I would need to develop a lot more skill, line accuracy, confidence and power to ride this section. Basically I’d been riding it so slowly that I didn’t have enough power to get over the craggy rocks. Although I enjoyed my brief little fantasies of riding effortlessly over and around the rocks, I certainly didn’t have much hope that I’d ever actually be able to do it.

Last week I was closely following my husband as we rode the trail. Normally I’m a long way behind and do my own thing. I watched the line that he took through the rock garden and without even thinking about it I probably followed a very similar line, dabbed my foot once on the big boulder on the right, and kept going. I noticed quite a powerful thought come to my mind “Wow that seemed pretty much seamless.” Even though I’d dabbed my foot, it felt smooth and flowy.

A few minutes later as we rode the trail loop again, I was conscious that I was thinking about something that was upsetting me. I wasn’t very mindful of where I was or what I was doing. Suddenly I realised I’d already ridden through the rock garden! I hadn’t dabbed my foot, I didn’t jab my pedals, and the smooth flowy feeling hit the pit of my stomach and came out of my mouth with a loud shriek, my previous upset forgotten in a moment of elation as I realised what I’d done. I’d accidentally got it right!

OR HAD I? What acknowledgement do I owe MYSELF for the consistent work of practising, the walking it through, the visualisations? How often do I mindlessly disregard something I’ve achieved seeing it as a random event which I’ve had no control over? How would it be if I paused for a moment to celebrate my work and my successes, however small they might seem to another? Would this impact my perception of progress over time and keep my enjoyment and motivation rolling along?

Today as I walk the same trail and peer along the rock garden, I can clearly see the line that I need to take on my bike. The rocks seem so much smaller than before, the gaps between them seem so much wider, and I realise just how powerful the images and thoughts in our minds can be.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves.

Against all Odds: Preparing for “Chicks in the Sticks”

Cool winter days with bright blue skies and a gentle breeze remind me that spring will make its arrival soon. There is excitement in the air as the MTB season continues its wave of races and events across the country.

“Chicks in the Sticks” is an all-female event designed to encourage participation in a friendly and festive atmosphere. I BRAVELY participated last year – it was my first ever MTB event and I surprised lots of people around me by actually having a go! I’m pretty much a scaredy cat on my bike and so this was a really big deal for me – I actually voluntarily registered, paid for and participated in an event with nearly a couple of hundred other people riding repeats of a 6.5 km loop for 3 hours. I actually did it! And although I didn’t get bitten by the “race bug”, I also didn’t want it to stop there. I wanted to learn from my experience by having another go this year and hopefully feel more at ease with the whole scenario.

You can read last year’s blog about my intention to overcome some of my fears about mountain bike events Having a Crack at Chicks in the Sticks

And my reflections on the preparation phase of entering an event Be Prepared to Learn Anything

So earlier this year I enthusiastically registered shortly after bookings opened up for Chicks in the Sticks. I had every intention of training even better than last year. However ….. life happened! In fact, a lot of life has happened over the past few months and I find myself now only 5 days away from the actual event with basically no preparation, less riding than normal, and still fighting off influenza. Cough, cough.

My family, work and community life over the past months has resembled a chaotic mix of medical diagnoses, surgeries, recoveries, visitors (these were the good bits!), sickness, more sickness, drought, broken bikes, short days, frosty mornings, unexpected work commitments, additional family commitments and now influenza! You name it, it seems to have happened in my family in the past few months and limited my capacity to train.

As this event has loomed closer and closer, I’ve definitely had those “couldn’t be bothered” and “I’m not good enough” thoughts that only serve to make me feel bad. They don’t change the reality, the things I don’t have control over. Giving in to those thoughts doesn’t change my sense of commitment or my intention.

The world hasn’t had a conspiracy against me giving my best shot at Chicks in the Sticks. At times I’ve believed it! But no, there is more to it than that. I’m not actually the centre of the universe. No body has pressured me to do this. The rules about training and preparation and participation are all my own invisible creations that only fit in the world of my inner thoughts, not in the real world where family, friends and health are the priority.

So I will bravely make my way round as many laps as I can on Sunday. Every pedal stroke will be a testament to living as true to my values as I’ve been able to in recent times – in the same way that my messy house reflects my attention has been directed towards my family members instead of the material side of life.

Against all odds, I’ll be at Chicks in the Sticks this weekend. My support team, including my own inner-compassionate-self, will be there too, reminding me of my intention to foster an element of fun and playfulness as I ride with up to a couple of hundred other chicks! What a blast!

Women’s Wellness: Creating the ideal exercise experience!

Connection ….. Ease ….. Laughs ….. Shared experiences ….. Less pressure

These are some of the motivations that women and girls speak about when offered the opportunity for women-only sporting activities. There are many other reasons that individuals (whether identifying as male, female or otherwise) gravitate towards gender-specific activities. Despite the arguments for inclusiveness in sport, there are many women and girls who are reluctant to participate unless women-only events and activities are on offer.

There is growing concern for obesity and other conditions related to sedentary behaviour including chronic illness and poor mental health. Apart from the obvious burden on the nation’s economy, the real burden of poor health is lived out and carried everyday by individuals, families and communities. As a community, I believe we need to creatively explore the possibilities when it comes to getting people active, and not expect individuals to slot into the pre-existing boxes for engaging with physical activities.

Our society has been predominantly constructed and written by the male voice. Our medical research is skewed towards what works best on male subjects. And likewise, our sporting establishments have traditionally been set up by and for men. For women, there has long been the pressure to fit in with these establishments, or make minor modifications to better meet their identified need.

Rural and regional Australia has poorer health outcomes than its urban counterparts, so I’m really keen to make a constructive contribution to the health and wellbeing of my community on the southern Darling Downs, and to encourage women and girls to creatively construct systems and routines so they can enjoy being more active.

But I think it’s time we questioned whether our systems are meeting everyone’s needs –  not only women. Times they are a changin’ and the best time for change is now. I’d love to hear ideas from everyone regardless of gender:

  • What works for you when it comes to getting active and staying active?

  • What is your ideal way to increase your physical activity and reduce your sedentary behaviour?

  • What would motivate you to stay committed to your health and wellness through exercise and physical activity?

Leave your comments and ideas, or head over to Daisy Spoke’s Facebook:

https://www.facebook.com/daisyspokeblog/?ref=bookmarks

My MTB Experiment: Part 3

I’ve continued to ride my MTB several times a week for at least an hour since initiating My Great MTB Experiment. Weekend group and family rides have been longer, usually 3 hours or so.

And, so, HOW AM I DOING NOW after quite a few weeks of persisting with regular practice? Well, thanks for asking! Yes! I am enjoying myself much more than I thought I would after finding myself in a veritable mental rut as far as summer riding goes. Whilst the summer temperatures and associated challenges continued, they’ve been less problematic than before. Fewer flies, hot temperatures rather than searing temperatures, and riding on open tracks rather than overgrown ones have all helped me to persist with regular practice. All this in spite of the various injuries from falls off my bike! Riding is feeling smoother and I’ve even been getting up a bit earlier (occasionally) to squeeze the rides into my day.

As far as the mental challenge of enjoying myself, I’ve found it easier to hear my ENCOURAGING, SUPPORTIVE INNER VOICES and have found it easier to tune out from my inner critic. I’ve been MINDFUL of some of the smaller GAINS I’ve made which have collectively contributed to feelings of motivation. When I haven’t felt especially motivated I’ve tapped into my sense of COMMITMENT to myself (and this blog!) and to those I ride with. I’m focusing on PRACTICE, PRACTICE, PRACTICE and find myself looking forward to my rides and even …. (gasp!) … having FUN!

My plan is to keep the project rolling along with future updates to come! You can watch my video here: