Tag: self-improvement

SMART Goals for 2022

Have a SMART goal in mind.

S.M.A.R.T. is an acronym standing for specific, measurable, attainable, relevant, and time-based. These goals are designed to keep you on track and motivated to achieve what you want in life. They work because instead of just having a general idea of what you want (i.e., “I want to retire early”), they make you think about the path of how to actually get there.

For example, if you want to retire early, how early? Does retiring early mean retiring at 60? 55? 45? You need to set an end date to create a sense of urgency. This will also help you reverse engineer your goal to see if it’s realistic/attainable. You’ll need to figure out how much you need to live off of per month or per year and then can use cool tools like the 4% rule to see how much money you need invested to hit your retirement goal. Are you ok living off of $40,000 per year ($3,333 per month) or do you need $80,000 or more? What expenses will you have when you retire? In addition to basic living (food, water, transportation, cell phone), will you still have a mortgage payment? Don’t forget you’ll likely need to pay for healthcare. Using the 4% rule, you’ll need $1,000,000 invested if you want to live off a $40,000/year income.

The good news is that if you’re young, you have a lot of time to make good financial decisions and allow those good decisions to compound over time. The bad news is, it’s a long time to stay focused on a goal. So Instead of taking a straight line to where you want to go, it might be more of a winding road.

How do you stay focused for 20 years? To do this, you have break it down into more manageable chunks (having “milestones” to look forward to), celebrate the wins once you achieve those milestones, review your goals regularly, have an accountability partner to make sure you’re not straying too far off your path, understanding that sometimes you’ll have to delay gratification, not worry about what others think and stop comparing your life to theirs, and have a strong reason for wanting what you are stating is your goal. Do you want to retire early only so you can sit in front of the tv all day or do you want to enjoy life with others? If it’s the latter, who’s to say you can’t do that now?

Be focused, not finished

Some of us set goals (or have New Years resolutions) and feel like we did something just by writing them down.

Some of us start out with good intentions to accomplish the goals we wrote down, but when motivation wanes, when things get tough, or life gets in the way, we conveniently forget about our goals or discard them.

Some of us accomplish our New Years resolutions early in the year, not because we’re overachievers, but because we set the bar too low (almost like a checklist that has “brush teeth” on it).

And some of us achieve our goals and then relax or return to bad habits to celebrate the accomplishment. There’s nothing wrong with celebrating wins (big and small), and I actually think it’s important to note how far you’ve come. But don’t get complacent. Don’t celebrate too long or get too far off-track. It’s time to get back to work. Just because you’ve accomplished a goal doesn’t mean you’re finished. After all, you’re still alive, right? Everyday, you can get better. Strive to be better than who you were yesterday.

On winning

Part of winning is not being afraid of losing, of looking dumb, of not being “the best” at something…you have to keep pushing your limits. If you want to continue winning in life, you must always be learning and improving. You may be naturally good at certain things, but if you don’t work to improve your game, everyone around you will catch and surpass you.

Get comfortable being uncomfortable. Don’t let fear overcome you. Just go out and get to work.

Ways to improve your physical health

As we approach the new year, and with it , New Years Resolutions, it’s time to think about how you can improve your physical health. I’m a firm believer that you have to think of the body holistically, and to be the healthiest version of you mentally, emotionally, etc, that you need to be the healthiest version physically as well. But where do you start? Here are a few thoughts…

Start with natural movement. What do you do in everyday life? Squat (like when you’re going to sit in a chair or on the toilet), deadlift (like when you’re picking up groceries), do farmers carries (like when you’re carrying those groceries inside), overhead press (like when you’re picking your kids up over your head), do sit-ups and Turkish getups (like when you’re getting up off the floor), etc.

Change the variety, volume, and frequency of your movements. Sometimes do light weight (or body weight) for high reps. Sometimes do heavy weight for low reps. Change how often you’re working – whether that’s changing rest periods in between sets or occasionally throwing in a second workout for the day. Keep your body guessing – but don’t do things on a whim. It should still be structured/be according to a plan.

Change your movement types. Jump, crawl, run, hang, push, pull, twist, walk, run, climb, carry, improve your combat/self-defense skills, and practice swimming or being in the pool.

Be barefoot outside. Get dirty. Workout in cold weather and warm weather. Work out for functionality, not just for aesthetics. Work out for utility and longevity.

Strengthen your ankles, knees, hips, shoulders, elbows, wrists, and neck.

Do yoga (isometric holds, stretching, balance).

Do an obstacle course or make your own version…practice on the balance beam, monkey bars, and agility ladder. Use 5-gallon buckets for carries, go over short walls to hurdle or flip over, tall walls to climb, have a sprint zone, a bear crawl/crab walk zone, 5-cone agility, pull-ups, squats, pushups, handstand holds/pushups. Go ruck in the woods.

Lastly, to make sure your body has enough energy to do all of this, get enough quality sleep, drink enough water, and focus on eating a good/clean diet.

Reaching our potentially by consistently failing

How will we ever know what our limit is until we hit it?

Sometimes you have to fall down to get back up and reach a higher point. Many times you have to fail before you get to success.

If we consistently fail, learn, try again, fail less, learn more, try again, master one subject, try something related but new, fail, learn, and keep repeating the process, we can’t help but to maximize our potential. We will likely never truly maximize what we’re capable of doing, but I think it’s a worthy endeavor to try our best.