HEALTHMentalHOW TO KEEP SUCCESS WITHIN YOUR REACH

HOW TO KEEP SUCCESS WITHIN YOUR REACH

SUCCESS, goal setting, firefighters, health, wellness, lifestyle

By John Hofman

Allow yourself room for error. Life happens and mistakes occur. If you want to learn about success, talk to successful people. If you want to learn about failure, talk to very successful people.

Goal setting is a common theme around this time of the year. Many of us use the entry of a new year to re-start personal and professional goals. This fresh start can be a successful commodity for some, however, many struggle with executing these goals as they after often set under unrealistic expectations. Here are five simple ways to avoid missing out on your fresh start.

TOO MANY, TOO MUCH

Studies have shown that if you want to make one change in your life, you have an 85% chance of success. However, if you try to change two things at once, your chances of success drop to around 35%. Three things at once? Almost zero. Many people actually develop poor habits over 10, 20, 30, or even for 40 years. So trying to establish a new habit while breaking an old one can be challenging in itself. Now include a number of other goals and you will not achieve any of them. So focus in on singular changes that set you up for success, not overwhelming failure.

TOO TOUGH, TOO SOON

Typical goals for any new year are weight loss and/or exercise. It’s not uncommon to hear “I want to lose 50lbs” or “I want to run a marathon”. Both of these goals are great but they are also very challenging, and it will take a time and discipline to achieve either one. For example, most people will lose up to 2-3 lbs. per week if they change their diet – that means they will have to achieve two separate goals (see above). Even more so, they will now be required to change poor eating habits, start a healthier diet, and do so with a healthy timeline which is often measured in months, not days. Add a marathon on top of that and you are looking at 12-20 weeks of dedicated training.  

Catch is, most people don’t want to wait that long which can result in extremes. People will change everything right from the start. They will go to an all natural food store and purchase everything that is gluten free, whole wheat, and sugar free. This type of response is often not sustainable as you still have to enjoy food and might not find enjoyment with such an extreme switch. Not to mention budgeting. Foods that focus on omission of ingredients tend to cost more, which opens up an entire new problem of affordability.

The same goes for marathon training. People will start a running program and within the first week will notice that their bodies are showing signs of stress and fatigue – maybe even injury. Any new exercise program should be planned by a professional to help avoid injuries. One small injury could result in not only the cessation of exercise, but could also affect your professional workplace as well.

TOO HARDCORE

Is there really such a thing as “too disciplined?” YES, especially if I want to enjoy life. In the beginning, most people will be so focused on their exercise goals that it eventually takes a toll on your emotional capacities, which over time could lead to a meltdown. Your willpower is only so strong and it will eventually give out. You can’t hold your breath forever, neither can your willpower – so don’t forget to breathe. It is important to remember life is about balance, so make sure you don’t miss out on all the great things in life. Let your body recover from the long runs, give yourself a cheat day when starting a new diet, and try and laugh once in a while. It will make things less of a chore and more fun. This is an area that we could all work on.

TOO RIGID

Benjamin Franklin once said “Do not fear mistakes. You will know failure. Continue to reach out.” Allow yourself room for error. Life happens and mistakes occur. If you want to learn about success, talk to successful people. If you want to learn about failure, talk to very successful people. Tavis Smiley calls this failing up – “See failure as a friend. Understand that failure is not fatal. Failure is not final.”

TOO VAGUE

Goals need to be specific or quantified. For example, one personal goal I set this year is to perform 50,000 push ups. That means I have to average the following:

Per month: 4110 push ups

Per Week: 1027 push up

Per Day:  137 pushups per day

If I miss a day then the next day it’s doubled, and again, and again. So if I miss a whole week I may be spending one day doing 1027 pushups (can you say injury).The same can be applied to any goal. You want to read four books a year. How many pages are there in each book? How long will it take you to read a chapter per month, per week, per day? 

So instead of making unattainable blanket goals your focus, try some of these instead:

  1. List one or two behaviors you need to improve or change to help achieve your goals. Ask yourself “What do I need to be doing that I am not already doing?” “What bad habits do I need to get rid of?” What good habits do I need to instill?”
  2. List your goals from easiest to hardest, as well as your habits.
  3. Maintain all your other goals and focus your attention on the first thing on your list (the easiest one.) Try and spend 2-3 weeks just focusing on achieving that one goal so it becomes a habit. On average it takes 21 consecutive days to establish new habits or break old ones. 
  4. Once you have achieved that goal or habit, move to the next one on your list and focus your efforts there. 
  5. Be patient, realistic, and honest with yourself. One by one you establish new habits and goals, which in essence will create a “snowball” effect creating a bigger overall effect with long-term success instead of short term failure.

Coach John Hofman, MS., CSCS*D, TSAC-F*D is one of leading experts in the field of Firefighter Health and Wellness and currently serves as the Director of Tactical Strength & Conditioning Specialist for Southern California University Health Systems. Prior to going SCU, Coach Hofman spent 10 years as the strength and conditioning coach for the Sacramento Fire Department, where he oversaw the Wellness Centre, coordinated the department’s medical and fitness assessments, developed recruit fitness training, pre-employment medical and fitness evaluations and assisted with the department’s 20-certified Peer Fitness Trainers. 

In addition, Coach Hofman was the 2018 recipient of the National Strength and Conditioning Association TSAC Practitioner of the year Award. This award is given to a TSAC educator and practitioner who has made noteworthy contribution to the teaching and practical application in the field of tactical strength training and conditioning. 

Photo by Jon Tyson

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