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What is a Word of the Year and why do I need one?

“Word of the Year” ….. A word that represents a way of being, an attitude or a mindset that serves as a road sign guiding you towards a goal you want to achieve before the end of the year.

I LOVE having a word of the year! And not just any old word. I put a lot of thought into choosing my word (or phrase) so that it aligns perfectly with my goals for the coming year.

Why I began using a word of the year

I began choosing a word of the year a few years ago to help me stay on track with my goals. I’d been really busy at that time, juggling lots of different contracts and spending all my time trying to please every organisation using their own systems. I always felt behind, disorganised, and I put increasing pressure on myself to do all the things for everyone.

I yearned for something simpler. I wanted to feel calm, organised and satisfied with my work again. I wanted everything to be simpler but I felt stuck because I didn’t know how to get to that point. When I took the time to reflect, it was a pretty obvious decision to choose “simple” as my word of the year!

Now, simple isn’t something you do. It’s a state of being or a mindset that guides the actions you take, a bit like a train track that keeps the train heading in the right direction. So, when I was faced with choices in the following year, I allowed my word of the year to guide me. I chose simple over complicated. I let go of all sorts of things that were in the way of me living a simple, calm and organised life.

My word of the year was a true shining light for me that year. Choosing a word of the year has become a very important routine for me, and one that I love to share with others.

Why you should have a word of the year too

You can use a word of the year to guide you towards a goal, to stay in alignment with your values, to help you pivot your business, or to create any other sort of change you would like to see in your life. When you allow your word of the year to be a core component of your decision-making, it will be a powerful tool for change.

How do you choose a word of the year?

Read through the following points and make a some notes as you reflect. There is a free downloadable worksheet to help you do this on my website, or simply make notes in your own journal. Be careful not to get stuck thinking about all the reasons why ‘this’ can’t happen, and why ‘that’ wouldn’t work. This exercise is to help you focus on possibilities. Our brains spend enough time and energy on the problems, so let’s give it a break for a few moments!

1. Picture yourself 12 months from now.

What is one thing you would like to be different?
What is one SMART goal you’d like to achieve in the next year?
What is something you dream of, something you would like in your life?
Even if you don’t have a specific goal or a dream, do you have a vague idea or a feeling that you’d like something to be different in your life?
How would you like to be living your life?
What attitudes or ‘ways of being’ would you like to be living by?
What do you value most in your life? Are you living your life with these as your priority?
Do any of your answers stand-out to you? Are there any common threads running through your reflections?

2. What states of being or states of mind will be helpful for you to achieve your goal, dream or desired change?

This is all about HOW you need to BE, not what you need to do, for example being patient, staying grounded or having a bold attitude.

3. What word or phrase best reflects the state of being or state of mind that YOU would most like to focus on over the next year?

This can be your word of the year!

4. Write your Word of the Year down, think about it often, and visualise how it will guide you through the year.

When you feel sure that’s the word you most need or want, plaster it everywhere to keep it fresh in your mind. Make it the centre piece of your vision board. Create a wallpaper for your computer or phone. Write in the front of next year’s diary. Blu tac it to your bathroom mirror. The idea is to get it front and foremost in your mind so that it does the job you intend it to.

Words of the month, week and day

A year is a long time, and sometimes it helps to have some stepping stones along the way. You can run through a similar process to choose a word of the month, week or the day.

In the bizarre way that the subconscious works, my word of the day often floats into my conscious mind during quiet morning meditation time. It can be a bit like a feather in the breeze, wafting around mid air until it gently settles on the ground. But sometimes my word of the day blasts at me in a song from the radio. Other times it’s gifted to me in the wise words from a loved one or even when I’m listening to a podcast interview. However it happens, I’m always happy to grab it and run with it, knowing it’s all part of the process to help me get from here to there, and in alignment with my overall goals and values.

I’d love to hear from you – have you ever chosen a Word of the Year? How did it help you create an attitude, mindset or a way of being to guide you towards your goal?

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.

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

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!

I’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? Yes

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).

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 using ‘The 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

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 4 – THE 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

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 I 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!

FREE 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, Kathryn 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

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 sun time 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
relationships
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.

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.
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”).
A – Attainable Set yourself up for success! What are your expectations? Is your goal achievable?
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?
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 will Remember 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.

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