There was a time where goal setting was a thing for businesses and companies.
Now, however, goal setting has taken over the modern person. Having a plan, a direction and setting goals for your year, 5 years, 10 years etc. is a very successful common practice. Motivational speakers, writers, influencers all make this practice part of their lives, going as far as goal setting for the day. Being clear of your direction, and how you will get there can feel very powerful and instill stability in our lives. This is why, here at 10xDads, we set goals as a business, as a family and of course for myself. Here is also a place where I give you the tools to be able to goal set for yourself and your journey.
The tool I use with the dads I work with is WHOOPIE. Looks rather interesting and perhaps not clear, but after you read this you will be so clear on what you need to set your own goals that you will be looking forward to start goal setting.
So let’s get started, what does WHOOPIE stand for and how do we use it?
W – Wishes
H – Hopes
O – Outcomes
O – Obstacles
P – Process/Plan
I – I am the guy who…
E – Execution
WISHES AND HOPES:
This is the place where you make your decision. The place where you decide what it is you want for yourself in this fitness journey, YOU GET TO DREAM BIG, do not hold back. Do you have a goal to run a marathon? Get below 10% body fat? Deadlift X amount of weight? Whatever your goal is, here is where you decide what you are going after. Making these BIG & OUTRAGEOUS. Have some FUN here and paint the picture in your mind of what you want your life to look like in the future. When you’ve done this, there shouldn’t be any thing left rattling around inside your head!
What outcome do you want from accomplishing this goal? How will you feel? What will you think about yourself etc. Think about what you will say to yourself. There are TWO parts to creating great Outcome Goals. 1. Having an emotional attachment or response to the goals you’ve set & 2. Using SMART to make sure they are dialled in. (Remember when it used to just be SMART goals…. Old Skool!!!)
“I feel proud.”
“I feel motivated.”
“I feel like a role model.”
When looking at this goal we must ensure that it is a SMART goal so that we can get those positive outcomes.
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely
At the end of achieving this goal we want to be positive and proud of our accomplishments. So making sure it’s a SMART goal will allow us to be more successful.
It is so important to be so specific with this stage in goal setting. Here you will list EVERYTHING that will get in your way of accomplishing this goal. This will require a lot of thinking and could be an ongoing document if things pop up in your year. During this stage, you will list everything that will deter you from being successful, parties, holidays, events, 50 hours of work a week, having late nights with the kids etc. Whatever you think may keep you from reaching these goals, here is where you list them. By listing them here and reviewing them often, you will remind yourself that this is just an obstacle that you CAN jump over. If you see these blips in the road ahead for you, you can already start to plan how you will ensure they don’t get in your way.
During the process planning, you will look at your outcomes and break them down into DAILY HABITS. What will you commit to on the daily? What will you make sure to do everyday to be successful in achieving your goal? Will creating a daily routine be a great way to ensure success?
Many of the Dads I work with took this step and really specified how they were going to make this a daily occurrence for them. These Dads created a daily routine that they followed everyday to ensure they would make it to their goal. Below is a sample routine that one of the Dads swears by.
Peter’s Daily Routine:
5:30 am (up before I need to) – read or meditate and morning coffee (Intermittent fasting)
6:30-7:30 – Workout in the basement
7:30 – 8:30 – Shower, dress and help get kids out the door
9:00-12:00 – Work
12:00-12:45 – Lunch (first meal of day) and walk
13:00-15:30 – Work
15:30-16:00 – Walk if weather and amount of work allows
17:00 -17:30 –Work done
17:30 – 18:00 –Home – Activity with kids, (cycle, walk, football – of weather permits)
19:00 – Dinner and bed routine for kids
20:00 – 22:00 – Prep lunch and chill with wife
Peter works close to home and is able to be more flexible with when he has breaks at work. He is able to fit in some extra steps during his workday as he works near the park. When weather does not allow for walks, Peter runs on his treadmill home for 20 minutes or so, or even goes for a soggy run once at home.
Peter has a back up plan if things don’t go according to his plan and that is why he has been so successful. He has foreseen what problems may get in his way and has made sure to plan accordingly.
In this part of the plan, we must look to the future and see the man we want to be. Here we imagine the man, the Dad, the husband etc. we will look like, feel like and act like and we start feeling those 1 years goals right now. Create some statements that you can see in your future. An example of this is;
- I AM…the guy when I get in late from work, who still works out.
- I AM… the Dad that shows my children how to take care of their bodies by eating clean and working out EVERYDAY.
- I AM…the Dad that shows my children that when we have a bad day, we start it all up again tomorrow, not next week, not next month.
- I AM…the guy that when it rains I still go for my run.
- I AM…the guy, the dad, the husband…
These commitment statements are so powerful and if you have them written and up somewhere you look at everyday they become part of your life, and then become your truth. Write them down, put them up and read them everyday.
You got this far, and that’s amazing! Here is where the work actually begins. Start, start right now, and put this all into place now. Start reading those statements, prepping those meals, working out, hitting those 10,000 steps etc. This is the place where everything you’ve planned above comes into ACTION. This is also the scariest part of the whole planning process. This is where we start to doubt ourselves and make excuses. This is where all that has to STOP and where your actions STARTS!
In case you need a push, go back to your commitment statements and be THAT GUY!
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