Have you failed if you don’t reach your goal?

Goals, Outcomes and Benchmarks

There is too much emphasis these days on outcomes. If you work for a government or corporate organisation, you’ll likely have KPIs (Key Performance Indicators) to aim for. Even if you work for yourself, you’ll be required at some point to reach targets related to income, funding for a project, or your client’s benchmarks. Perhaps you set specific markers for yourself in your work or personal life. Whatever label you slap on them, they’re simply ‘goals’. And success is all about reaching your goal. But have you failed if you don’t reach your goal?

The Benefits of Having a Goal

Not everyone is a fan of goal-setting. Personally and professionally I love them. However I’m very choosy about what goals I commit to, as well as the finer detail that goes with them (that is, the who, how, why, when, where, what and how of the goal). I believe that having a goal to aim for can give you purpose, focus, motivation, structure, and a feeling of success when you’ve reached it.

Failing to Reach Your Goal

I also know what it’s like to NOT reach a goal. In fact there are many goals I haven’t reached. Do I consider myself a failure because I haven’t reached those goals? Definitely not. There’s much more to a goal than the final outcome (despite what business model you might be working under!)

Goals include the nitty gritty mentioned above – the who, how, why, when, where, what and how. If you only look at the ‘what’ factor (that is, the desired outcome), then you’re selling your goal short.

Real-life Examples of Failing to Reach a Goal

Overnight Expedition Fail #1

Last year I set off on an overnight backpacking trip to reach a remote bush camp on an escarpment with a small group. We knew that others had been there before. We even had some trail maps of where they’d been although we found very little other information about the area. We began our trip on an established footpad then veered uphill very steeply off track as we navigated along a ridge line. The going was very tough. There was huffing and puffing; tears; and many self-proclaimed moments of “I can’t do this!” After hours of sweating it out we realised we were simply not going to make it. The route we’d taken was described somewhere as ‘moderate’ but it was nothing like my idea of moderate at all! My new grippy-soled Merrill’s were no match for the steepness of the terrain and I couldn’t get the image of myself sliding uncontrollably down the mountain out of my mind. As dusk arrived and we were still miles away from our destination, we chose to retrace our steps back to a small saddle and set up camp for the night.

As it turned out, camping here in the middle of nowhere was the most magical experience! Stars and night sounds accompanied our tired bodies and minds as we settled down to rest after one of the most gruelling walks I’d ever done. Disappointment called loudly, but I put it in the background, completely mesmerised by what was before me.

Did I fail? Yes, it’s true I failed to reach the destination at the time I planned, but I did not fail in every other aspect of the goal. I tried my hardest on this walk, gathered more information about the terrain, discovered that having a rope would have been handy to navigate some of the steep sections, and I accidentally uncovered the world’s most amazing remote camping spot!

Remote camping
PHOTO CREDIT: Kathryn Walton (author)

Overnight Expedition Fail #2

So gruelling was this trip that I wasn’t interested in making another attempt of this same route. However last week the opportunity arose to try a different route …. to the same destination. Hmmm ….. this could be interesting! So with backpacks on, new maps and routes, a conversation with the Park Ranger to gather more local knowledge, some added confidence, and we were off. We even organised a small water cache for ourselves about 6kms from where we left our car in case we needed it on our return trip. Lesson learned from previous trip!

This time the terrain was not steep and slippery. It was rugged in a different way. Following old logging roads through rainforest proved so slow that it was almost impossible. Our planned route was entirely overgrown with woody vines, weeds, stinging trees and thickets. Navigating using map and compass seemed impossible in the thick rainforest, and using GPS was also haphazard with the dense canopy disrupting satellite communication. Progress was terribly slow. Climbing and untangling, diverting and problem-solving, re-calibrating and double-checking. We gradually made our way through the jungle.

Once again as the sun dropped low in the western sky, we acknowledged we’d failed to reach our destination once again. We’d need at least one more full day of navigating and pushing through scrub and forest to get there at this pace.

Did I fail? Yes, it’s true I did not reach the destination in the allotted timeframe, but in every other aspect I experienced success. I’d tried something new, hadn’t given up, approached each problem that arose with calmness (well, almost!), deeply appreciated the majesty of the rainforest around me, and felt connected with all who had been here before me, and all who would come after me.

Not reaching your goal does NOT equal failure!

So in my opinion, if you set a goal and don’t achieve it in the way you planned or in the time frame you set, that does NOT mean you’ve failed. It simply means you haven’t arrived there yet. It’s an opportunity to learn, re-assess, and redesign. Sometimes it’s an opportunity to say “Actually, that goal isn’t what I want after all. I’m going to change the goal post to suit me, rather than changing myself to suit the goal post.” If you don’t reach your goal, it’s not an indication of failure at all. It’s an opportunity. Go grab it!

Daisy Spoke

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.

Calm on the outside, agitated on the inside

Calm on the outside, agitated on the inside. Does this sound like you? How is that for you? Is it working in your favour? Or is there something you’d like to change?

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Picture This

Goomburra landscape
The stunning landscape at The Grain Shed Retreat, Goomburra Valley (PHOTO CREDIT: Darling Downs Wellness Therapies)

I’d like to invite you to picture yourself relaxed and at ease sipping a cool drink as you gaze out at the rugged mountains and the ancient valleys that surround you. A gentle breeze reminds you of the changing seasons. Thinking towards your future, your confidence rises. Your calm demeanour is a reflection of genuinely feeling calm on the inside. You’ve gained clarity about your dreams and goals, and you’ve tapped into your inner strengths. In the company of like-minded women, you’ve acknowledged the challenges that have held you back. The time for change has come. You’re ready to do things differently, to make self-care a priority, to celebrate who you are, and to take actions that align with your values and purpose.

With a clear plan for working towards your personal goals, you know just what you need to do. You no longer waste your energy stressing over things you can’t change. As you focus more and more on those things you have control over, your circle of influence expands. As you become increasingly inspired by your dream, so too you inspire others around you. Despite the inevitable challenges, you stand grounded in confidence knowing that you’re never alone, that you have the inner and outer resources to maintain your momentum.

Does this sound like you? Or perhaps something you’d like to experience in life?

Inner self, outer appearances

No matter how you appear to others, you are the only one that truly knows your inner turmoil, struggles, challenges, and disappointments. You might go through the motions of being a high functioning worker, mother and partner, but inside you could be experiencing agitation or distress. Lost dreams, worries, a lack of fulfilment – these are just some of the experiences women often keep to themselves. Stewing away inside they create a hot bubbly mess that has us feeling bitter and helpless. But still, we push on. Not happy or content. But we keep on going.

What if I told you it doesn’t have to be this way?

It’s true ….. it doesn’t have to be this way. I know. I’ve been there. Several times. I’ve also walked alongside many women who’ve experienced something similar themselves. We all have a different story, different experiences, but there are also many common threads. By sharing these threads, we get to weave a new story. A more powerful story that builds us up, that empowers us, instead of depleting us.

Companionship, community and connection are key factors

Companionship and community are two of the keys to writing a new story. When we’re very isolated from others we have difficulty thriving. Looking back I can clearly see the turning points in my own life when I connected with the people who became my tribe. I’ve had a couple of very special relationships with other women who truly ‘got me’. They accepted me just as I was. They lifted me up and showed me there’s more to life than the narrow window I’d been looking through. They demonstrated assertiveness and values-based action. They were friends and mentors who have had a profound impact on how I saw myself.

In recent years I’ve also had the privilege of being part of a community of women who openly encourage, inspire, embrace, love and connect with each other in incredibly meaningful ways. This tribe of women reflects many of the values so important to me – independence, connection, innovation, peace, creativity, courage, companionship, community. They’ve taught me that I am enough. Just me. The way I am. No labels. No definitions. No limitations. And that’s given me the space to be even more than I ever thought I was or could be.

I’m still an introvert, I still love my time alone. But now it’s not lonely alone-time. I am deeply connected with others and I’m part of a tribe. We don’t desperately need to be with each other all the time. But the fact that we know we’re a stand for each other, that we’re part of a supportive community, makes each of us stronger and enables us to make a difference in our worlds – both inner and outer.

Women Empowered Retreats

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This is my philosophy behind the Women Empowered Retreats. I know the benefits of connecting women together in deep, rich, meaningful conversation. I know the power of sharing stories in safe spaces. The power of connection and community. The power of knowledge and information sharing. The difference that inspiration makes to our sense of happiness, contentment, and fulfilment. The feeling of being calm on the inside, not just looking calm on the outside.

Every woman is drawn to our retreats for different reasons and will have a different experience from anyone else. Each retreat explores a different theme that weaves together elements of personal growth. But at each retreat we come with an open mind. We seek to be informed, inspired and empowered to be ourselves. We offer a gentle balance of information sessions, reflective activities, mindfulness practices, creative arts, movement, nature, and soul-nourishing food.

Whether you are simply looking for time and space to recharge, or if you are looking for a deeper meaning in your life, you will be inspired and empowered to live the life you love.

An invitation to discover calm on the inside

If this sounds like a slice of heaven to you, then we’d love you to join us for any of our upcoming retreats. This could be the beginning of your journey to discover what it feels like to be calm on the inside, or perhaps it’s an opportunity to connect with a community who will inspire you as you take action towards your dreams. Whether you’re a local or a visitor to the region, whether you come alone or with a friend, you’ll be joining a strong, growing community of women who know the value of self-care, personal growth, and connection with others.

Our upcoming “Women Empowered’ events include:

“Yarn & Yoga in the Country”
Friday 26th July 2019 during the Jumpers and Jazz in July Festival

(PHOTO CREDIT: Darling Downs Wellness Therapies)
  • Hike Your Mountain (June 2019)
  • Yarn and Yoga in the Country (July 2019)
  • Women’s Health Retreat (September 2019)
  • Spring Retreat (October 2019)

To keep up to date with details as they are released, subscribe to my emails via my website and follow me on Facebook.

Daisy Spoke

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.

My First Overnight Hiking Adventure!

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Daisy Spoke has started some new adventures! 

Here is Episode 2 of The Great Backpacking Adventure in which I turn to overnight hiking to learn more life lessons through an outdoor adventure lifestyle – GIRRAWEEN HERE WE COME!

My year of adventure

Being a year that I’ve devoted to adventure, I’ve been consciously seeking opportunities to push myself out of my comfort zone and expand my inner world. A life of adventure is so much more inviting than a life of being limited by fears and self-imposed routines. So I found myself, rather surprisingly, publicly announcing my intention to have a go at overnight hiking, an activity that in the past has always brought the question to my mind “Why?” I mean, backpacking never really made much sense to me – deliberately burdening yourself with a heavy weight on your back, being completely self-reliant in every aspect, and ….. (and this is a big issue …..) not having access to showers and toilets! Honestly, why would you do this? Where is the fun factor in that?

Backpacking equipment

Looking for my next big challenge

Well, funnily enough, on my life-long journey of self-discovery I’ve come to see that it’s very often the really tough stuff that gives me that sense of being fully alive, an elated feeling that comes with achievement and pushing my limits, rising to a challenge and then reflecting on how I’ve grown because of it, and bringing about a sense of fun. Was backpacking the next big challenge I needed in life to learn to let go of the excess physical and mental stuff that I’ve become attached to, and develop independence and self-confidence in who I am? I started to realise that the stories I’d been telling myself about backpacking, were simply stories; not factual stories at all – simply fiction, made up in my mind keeping me small and stopping me from having a go at something that might turn out to be fun after all.

Don't believe everything you think

 

The value of goal-setting

And so with my public announcement of my overnight hiking goal, I began to get myself organised. I decided to share my experience here because I want people to know how valuable goal-setting can be; that we can learn so much more beyond what we expect; and that sometimes goals are uncomfortable, sometimes we lose our way, sometimes we change direction or even miss our target altogether. With goal-setting comes a fear of failure, of not being good enough, a fear of giving up – issues I’ve been working on for myself over the past few years, and now here is my perfect chance to put it all together and see what I can do!

best things in life start with a dream

1st Step – Research!

First started the research – reading and watching books, blogs, vlogs and videos. I began asking questions of others, looking in hiking stores, talking with family and friends about the idea. And pretty soon my goal began to take root and blossom. Yes there have been many doubts and worries along the way, but I knew I was doing this for me. To be the best me I can be, to learn from going through the process even if I didn’t like it and even if I decided not to go through it again. I never said I had to like overnight hiking or keep doing it. I simply said I wanted to try it on for size and see how it fitted for me.

Well actually, yes I can!

2nd Step – Skills Development!

Secondly I embarked on a project to prepare myself with skills to become more bush-savvy. I participated in an introductory and then an intermediate level navigation and trekking workshop for women. Wow, this was amazing! So many other women of all ages, immersing themselves in a lifestyle of outdoor adventure, choosing to skill themselves up and push their limits! Knowing I was not alone was as important as the actual navigation skills I gained from the workshops.

Compass, maps and navigation equipment

Girraween, here we come!

Finally, with all the right conditions in place – fine mid-season weather, a committed crew of family, a convenient vacancy at the dog boarding kennels for little Tommy, no bushfires, no sickness or injury that would prevent us from going (although it was definitely touch and go for a while!), school assignments done and dusted for the term – we set off for Girraween National Park. This is one of my favourite places to retreat to. Being not far from home it’s kind of like my other backyard.

granite formations

Planning for minimal risk

We had planned our adventure to be a gentle introduction to overnight hiking. We chose marked trails in a National Park we were familiar with so we knew we wouldn’t get lost and would have easy access to help if we needed it. With minimal travel time, low chance of rain and a fairly short distance to walk, we were pretty sure we’d survive the weekend and be home in time for dinner on the Sunday!

Backpacking in national park

What have I got myself into?

Hauling our packs onto our backs at our starting point on Saturday was pretty daunting. I was having serious doubts about my very sore foot that had been under treatment but it had flared up again. I groaned under the weight of my pack and secretly feeling nauseous at the idea of what I’d gotten myself into. But we set off, slowly plodding along the established trails stopping regularly to soak in the beauty all round us. Only a few minutes into our adventure we saw a big shiny red-bellied black snake slithering gracefully through the undergrowth – a reminder to stay alert at all times.

Stone Cottage, Girraween

The first day

We walked 14 kilometres on Saturday at a leisurely pace, munching on homemade protein balls, trail mix and wraps whenever we were hungry. From Underground Creek past West Bald Rock and onto the Stone Cottage, we felt like we were in our own little world. We set up camp in the late afternoon feeling somewhat weary but cheerful. I had pre-cooked our dinner, a result of choosing not to invest just yet in a lightweight stove. It always amazes me how good the most basic food can taste when you’ve been physically active all day.

tents set up in the remote bush camp

Watching the sun set and the moon rise was a perfect end to our day as we crawled into our tents to sleep. But oh! the fun and games of getting those inflatable pillows ‘just right’!

The second day

Morning brought us slowly to our feet, still aching from the day before. With time to potter around the campsite exploring our surroundings we gradually wound ourselves up for more walking. Having consumed most of our food and much of our water, we were relieved to haul our packs on our backs again and find the weight much more agreeable. As we walked along the Peak and Creek Trails we were fascinated to see how different everything appeared compared to when we’d ridden our mountain bikes through here. We chatted with some other walkers along the way and arrived back at Underground Creek for lunch, a pretty easy 10 kilometre stroll along gently undulating terrain with spectacular views of Mt Norman, other granite structures and an array of spring wildflowers.

Mt Norman

I’d read stories about crows and currawongs pilfering bushwalkers’ backpacks, and was astonished to be caught out myself when I put my pack down to explore the marvellous formations of a granite outcrop. My trail mix was the object of its fascination, tearing into the ziplock bag through the side mesh pocket on my pack. A pretty obvious lesson learned!

The crow got my trail mix!

What! Is it already time to go home?

Our weekend adventure seemed to be over all too soon. We couldn’t bear to think we’d have to get back into the car and drive off when it felt like we had only just begun! So we sauntered down to Dr Robert’s Waterhole and gazed at the reflections in the water for some time, extending our time as long as possible. I wonder what adventures the First Nations People have had in this stunning landscape, and what adventures other hikers, landowners and picnickers have had here throughout time as well.

Dr Robert's Waterhole

A new series of adventures begins

We knew right then that our overnight hiking adventure was just the first episode in a whole new series of adventures for us. The doubts, the lack of toilets and showers, the physical and emotional challenges were not going to keep us living a small life. Bring on the next adventure I say!

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.

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!

Planning My Time for a Highly Successful Day

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Achieving goals means doing the work that brings success. This includes getting yourself organised on a daily basis by planning your time. When you consciously and intentionally choose how and where you spend your time, you minimise stress that otherwise builds up when you have to rush to get things done at the last minute. To help you plan your time for a highly successful day, I’ve created a beautiful daily planner that you can download and print from my website. And it’s free! Read on for some tips on how to use the planner to make the best investment of your time each day.

Photo of Time Planner
Click on the image to go to my website where you can download and print a PDF of my time planner

Plan Your Time for a Highly Successful Day

Your planner has been designed to be quick and easy to use. When you invest a couple of minutes each day into planning how you choose to spend your time, the payoffs can be enormous! A little bit of organisation goes a long way. Here are a few tips to get you started with your planner. 

Choose an attitude to take you through the day

It’s all well and good that you make an action plan, but it’s even more important to choose an attitude for the day. Visualise yourself selecting and clothing yourself in an attitude each morning, just as you choose which clothes to wear. Writing your attitude down on your planner, right at the very top, will keep it present in all that you do. Here are some examples of attitudes that you might like to choose from (but really, the sky is the limit with choice here!)

  • relaxedPatiently persist!
  • focused
  • intentional
  • mindful
  • gentle
  • assertive / firm
  • warrior
  • action-oriented
  • efficient
  • patient 

Choose a self-care focus for the day

Self-care makes you more resilient and gives you strength. But it can easily get tossed to the side when you’re busy. Don’t be a self-sacrificing martyr – the world needs you to stay strong – so make sure your self-care stays high on your list of priorities. Some examples of self-care that you can incorporate into your day include:

  • go to bed at …….. (write down the time you intend to go to bed)Say no so I can say yes
  • take my lunch break away from my work
  • say ‘no’ more often
  • go for a walk
  • chat with a friend
  • take the time to cook a nutritious meal
  • meditate
  • read a book for ½ hour

Choose 2 – 3 goals for the day

Don’t be overwhelmed by your to-do list. Be realistic. Choose just 2 or 3 tasks to prioritise for each day. When you achieve your short list of objectives, you’ll feel a sense of accomplishment and motivation. And that’s much better than feeling overwhelmed at the enormity of everything on your ever-expanding to-do list that you haven’t accomplished in the day. Some days my short list of goals or priorities looks like this:

1. go for a walkThe challenge with time management is to manage ourselves

2. be on time for school pick-up

3. have dinner ready by 7pm

Other days I choose goals that require more energy and focus, such as:

1. write and publish a blog post

2. update clinical records

3. research and write new privacy policy

Break the day up into sections

I often refer to this technique as “chunking it down”. When you break the day up intoBreak it down into pieces chunks, you’re better able to focus on that one period of time. You work more efficiently and effectively, gain a sense of achievement throughout the day, and feel less overwhelmed by the enormity of what’s on your plate. This type of scheduling can be applied to many different situations including school assignments, boring tasks, housework, meetings and so on. On your planner you can break up the activities you want (or need) to focus on in the morning, afternoon and evening. Here’s an example of what my planner sometimes looks like:

Activities for This Morning
  • go for walk
  • pay the bills online
  • clinical and administration tasks
Activities for This Afternoon
  • watch a training video
  • get the groceries while my son is at his speech lesson
Activities for This Evening
  • reheat leftovers for dinner
  • join my online video mentoring group

Keep a list of to-do’s to carry over to another day

At the bottom of your planner there is space for you to keep a list of tasks, activities andMake a list! other to-do’s that weren’t on your priority list for today. Having them handy here means that if your day has gone smoothly and you have time and energy up your sleeve, you can easily run your eye down this list and select additional tasks to work on. Or, perhaps things haven’t worked out today as expected and you need to reorganise your priorities. This space also enables you to make a record of tasks as you think of them so they don’t get lost in your hazy busy brain! My ‘to-do list for another day’ is quite extensive. I use it like a bank of tasks that I can select my priority goals from each day, and then cross them out as I achieve them!

So there you have it! A system to plan your time for a highly successful day. And a reminder to be gentle with yourself when it doesn’t all go to plan. This system is simply a plan – a flexible tool to guide your daily choices and actions. Experiment with the plan to see what works best for you.

Take a Minute for Your Mind

Take a Minute for Your Mind LogoHAVE YOU SIGNED UP FOR MY FREE 7 DAY CHALLENGE “TAKE A MINUTE FOR YOUR MIND”? Available for a limited time only! For more information and to register, go to the OFFERS tab on my website!

 

 

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. 

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.

6 Simple Steps to Smash Your Goals: Bring on the problem-solving train!

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Today it’s all about smashing your goals in 6 simple steps using what I call “The Creative Problem-solving Train” model.  My last blog post outlined the steps you need to take to successfully plan your goals, no matter how big or small. And today’s blog will help you to overcome the obstacles that can get in the way.

Human brains have evolved to focus more attention and energy on the problems of life than the things that are going well. So it’s no surprise that when we start to detail the specifics of our goals, our brains start thinking about all the things that will get in the way of success. Our inner chatter gets louder and louder. It itemises the multitude of reasons why we’ll never achieve our goal. And it all too often convinces us that it’s a waste of time even trying.

Don't believe everything you think!The key to managing this is to NOTICE that it’s happening. If you are are not aware of your inner chatter, you will unconsciously believe it and go along with it instead of challenging it.

Use your powers of observation to notice what’s going on inside your head, and then consciously choose how to respond to your inner chatter. This is your window of opportunity for getting on board “The Creative Problem-solving Train” that will deliver you to your destination – your goal!

So, let me introduce you to …

The Creative Problem-solving Train! Each carriage has a task to perform but remember to always drive the train from the driver’s carriage! This is where you get really clear about what the problem actually is so that you stay on track from the very beginning! The Creative Problem-solving Train is explained below in 6 simple steps so that you’ll smash your goals despite any obstacles, problems, barriers, issues or hurdles that arise.

The creative problem-solving train

Is it probable? Is it possible" Is it unlikely?The Carriages (or steps, if you prefer!)

1. Always start from the driver’s seat no matter how tempting it is to jump straight into one of the other carriages!! List all the ‘possible’, ‘probable’ and ‘unlikely’ problems, barriers and obstacles that might get in between you and your goal. Be honest and open with yourself and about your situation. It might seem counter-intuitive but don’t hold back. Bringing the issues out into the light of day and writing them down will DISEMPOWER THEM, and EMPOWER YOU towards your goal. If you notice an urge to deny or avoid the issues, write that down too. Shame, perceived laziness and fear are all barriers that can rob us of the opportunity as well as the joy of achieving goals.

2. Choose ONE of your ‘probable’ obstacles and brainstorm solutions to it. You’re not Let your ideas flow ...analysing your ideas at this stage so let go of the urge to find reasons why they won’t work. Remember to keep the CREATIVE in your creative problem-solving. Let the ideas flow no matter how crazy, impossible, or ridiculous they might seem. It’s often the ‘way out’ ideas that create a pathway to a solution, so get them all out there. Write them all down!

3. Now it’s time to do a quick analysis of the ideas you’ve thought of. Write down the pros and cons of each option.

4. Select the option that seems to be the best one, but don’t be overly focused on making the ‘right’ choice. Simply go with the one that seems the best in this moment.

What's my plan of action to deal with this issue?5. Write down your Plan of Action so that you have a clear and concise guide to implementing your selected option.

6. Review the process. Has your selected option helped to solve the problem? Does it need Patiently persist!more time? More resources? Do you need to modify it? It’s important at this point to persist with your problem-solving rather than giving up with your goal. Persistence is a valuable skill that everyone can learn. It can make the difference between throwing your goal away, and celebrating success. If it’s clear that your selected option is not going to work, you can discard it and select a different one. Go back to Step Number 4 to choose a different idea and work your way through again. You might need to repeat these steps multiple times to find the best way forward. Combining two or more solutions might even be the most effective approach.

You can use the Creative Problem-solving Train process to work your way through all or any of the problems you’ve identified. Before you know it you’ll have a well-rounded strategy to manage everything that stands between you and your goal. If any new obstacles surface, use the same process to deal with them.

Well actually, yes I can!Blending creativity and logic is a powerful way to achieve success. Don’t allow your inner chatter stop you from getting started with your goals. And don’t let the obstacles limit you or your achievements. Follow the Creative Problem-solving Train to develop persistence and propel you forwards. Your mental health will thank you with improved self-confidence, resilience and unstoppability.

Next week I’ll share a goal with you that I’m working on for myself. Something I’ve been considering taking on for some time but haven’t because I’ve been playing it safe! But in my heart I know that I’m holding back on myself and will be disappointed if I don’t at least give it a try. I’ll lay all the obstacles out on the table (and there are plenty of them!) and I’ll use the Creative Problem-solving Train to help me develop a strategy to deal with them so that I’ll experience that sweet taste of success that comes with achieving a goal.

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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