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Goal Setting: Problem and Solution

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“When setting expectations, no matter what has been said or written, if substandard performance is accepted and no one is held accountable — if there are no consequences — that poor performance becomes the new standard.”

-Jocko Willink


Good Days V.S. Bad Days

There is no such thing as “good” days, or “bad” days. There are simply days and it is up to you to describe the day. Allowing the momentum of the day to build without a plan, or a goal in mind is like driving with your eyes closed. Everyone has choices in every situation of their life and often its easy to defer to chance and blame the results on bad luck. Here’s an example:

You decide to put on one more episode of your favorite T.V. show, despite it being past your bedtime. When you finally lay in bed, you’re wide awake from staring at a screen that you begin scrolling on social media to pass the time until you ‘feel tired’. You had planned to wake up early enough to go to the gym before work, but because you stayed up so late, you slept past your alarm. On your way out the door, you missed breakfast from sleeping in, so you bargain to pick up the first food on the way to work. Being so exhausted, you convince yourself that a day of bad eating won’t hurt you. Everyone and everything seems to be so aggerating at work, “Why does this have to be a bad day?” After an exhausting day at work, you find time to make it to the evening gym class. The workout feels brutal and for some reason you can figure out why you’re so drained. After getting home, you put on the same T.V. show from the night before, scramble to eat what you can because you forgot to meal prep and find yourself in the same loop.

Days like these are what I call ‘Sleepwalking Days’. Its when you found yourself just bumping around into each next moment as the day ticks by and you find yourself irritated at each situation. What if I told you that days like this could be avoid entirely with proper goal setting and planning.


S.M.A.R.T. Goals

Proper goals are S.M.A.R.T. and follow a specific guideline to ensure success for each.

Specific (simple, sensible)

Measurable (Meaningful)

Achievable (attainable)

Relevant (realistic)

Timed (mark a date, set a time limit)

An example of this is meal prepping. It’s specific, you can cook ahead of time on a off day that allows you to not have to make food choices during the day. It’s measurable, do you have ready made food available in your refrigerator or do you need to scramble for the healthiest option you can find at the fast food joint. It’s Achievable, you can have the time if you make the time, even with the busiest schedule, devoting some time to your health pays huge dividends. It’s Relevant, are you currently trying to be the healthiest, happiest, best version of yourself? It’s Timed, you will decide to cook all the food for the week so that by Monday, you do not have to worry about what you’re going to eat, and even if you sleep in, you’ll still have food ready.


“Easy choice, harder life. Hard choice, easier life.”

-Jerzy Gregorek


There are many ways to apply this to your life so that each and everything you do has been planned out, or you have an end goal outcome in mind. Movement you’re not comfortable doing, practice it. Can not seem to lose that extra weight, set time aside to meal prep. Not getting enough sleep, put the phone away before bed and go to sleep earlier.

I want you to practice setting a SMART goal for something small today, that seems hard. It does not have to be gym related. Promise yourself you are going to stick to these SMART guidelines and approach it with a end outcome in mind.