Happy Friday, friends! Cassie here. We’re just about two weeks into the Super Summer challenge, and Coach Krissie wanted to check in and see how you are doing and chat a little bit about our collective progress and how to make adjustments. But first, I have a little bit of Super Summer housekeeping to do:
- Because there was quite a bit of radio traffic on the original hashtag for the challenge, we have officially changed it to #SSChallenge. Make sure you tag your Tweets and Facebook posts (yes, FB does hashtags now!) with #SSChallenge so everyone can see how you are doing and check in. The community has been amazing!
- I’m collecting Super Summer Challenge posts so I can share them all in one post in the future. If you have written about (or plan to in the future) the Super Summer challenge, I would love it if you could email me the link. Please and thank you!
- If you’re curious, by the end of today, you should have about 1,540 points in both the mind and body categories to be on track to hit you 10,000 point goals by the end of summer. We’re trying to average about 110 points in each category per day.
Alrighty, I’m done with the boring stuff. Time for the never boring, always inspiring Coach Krissie. Take it away!
Hello there, friends!
Almost two weeks in! How crazy is that? I know I’m at a point where I need to do some goal reassessment and I’ve gathered from the Twitter clammer that lots of us are hanging out in this zone. So let’s talk about a few of the goal issues going on.
I’m earning way too many points. My goals are too easy, but I don’t want to stop doing any of them. And—let’s be honest—if I don’t get points, I may not do it.
I’m right there with you. I have several daily habits that I want to develop for my body goals. They are pretty darn easy individually—I’ve been earning 10 points for each of them. I want to wear makeup, put on lotion, eat breakfast at home, drink 125 oz water, and wash my face before bed. Like clockwork. Everyday. No problem.
But I can tell you right now, if I didn’t get points for putting on makeup, I wouldn’t have done it this morning. So I have created a “basic routine” goal for 25 points. I’m not getting the 50 points (which does seem a little ridiculous), but I still get 25. And I have to get all of them done to get any points. So that helps.
Whoa. My goals are way too hard for where I am right now.
Rethink your first steps.
When you got this started, everything looked good. You knew what you wanted to work toward. It made perfect sense. But now you look at your list and think, “REALLY?!? I can’t do this!”
Okay, then. Think about this: What is the first step? If the goals you have are for someone too far in the future, where is the middle ground?
Example: Depending on where we are, having a tidy house may not mean deep cleaning one room each week. It may look more like dealing with and sorting your mail immediately instead of sitting it on the dining room table where it makes clutter (like the stack I am looking at right now).
One of my long-term goals is to be free of financial stress. I have 10 points each day for packing my breakfast, 10 for packing my lunch, and 25 for categorizing all of my daily purchases in Mint. Each takes about 10 minutes. Are they making a huge dent in my financial future? Maybe not, but they are getting my head focused in the right direction. I have a 500 point goal of making an extra credit card payment. The big, hard goal has a lot of points behind it. It is outside of my comfort zone. It is something for me to work toward, but it is not a habit. Yet.
I’m doing the same goals over and over and the challenging stuff I want to do isn’t getting done. I’m avoiding things that make me uncomfortable.
Put limits on “easy” goals.
This one made me really excited. This can be fun to play with.
There are lots of reasons we avoid challenging goals. Fear. Time. Distraction. And, sometimes, we just don’t want to put ourselves first. In a perfect world, our goals would be structured so that these hard goals would be weighted with more points so we’d be more invested. But if we’re kicking arse and knocking out lots of smaller goals for impressive tallies, where’s the motivation?
Here’s my suggestion. Limit the “easy” points so you have to step out of your comfort zone to earn you daily points.
This can be done a few ways. You can group them like I talked about earlier. Make the “easy” worth less while still being motivated to do them. Or set your easy goals to be achieved on a weekly basis: 6 days out of 7 days during the week earns the points instead of daily.
You could also put a limit on how many days a week you count points for an easy goal. Are meatless meals coming naturally and feeling too easy? Okay. Then you can only get points for that three times during the week. Does your training schedule have two days of rest? Then you may not want to count your rest days on your “follow training schedule” goal (unless you struggle with actually resting). Trust your gut. But be ready to add it back in if you see that you aren’t following through any more.
Or you can get really fun. Create a really challenging “all-in” day. There are lots of exciting possibilities here.
- Plan a day where you tally nothing under 50 points.
- Plan a day where you do one 500-point task in body and a 500-point task in mind. And that’s all that counts.
- Plan a day where you focus on one task in each point category – either body or mind.
- Plan a day where you try to do all of your 25 point tasks in mind and body.
I have crazy expectations for myself. I want to do everything every day and nothing is really that hard. 10 points for everything!
Do some math.
So you have a new ukulele and you’ll earn 10 points for learning an entire new song? You haven’t ran for months and running 3 miles is a 10 point goal? You have trouble figuring out any 100 point goal but have a zillion 10 point goals that aren’t being done?
Okay, then. It’s time to use a formula and some math to determine more realistic point levels. There are lots of ways to do this exercise, but this is what I did. Feel free to adjust the formula to fit your lifestyle.
- Make 2 lists of your goals. One for body and one for mind. (I did this in excel because it was easy for me to organize.) Our list will have four columns: goal, time required, difficulty, “don’t wanna”
- For each goal, assign it a number from 1-10 in each of the categories.
- Do this for each of your goals.
- Add each of them up and the organize them by total score.
That shows you how difficult each goal really is. And this will help you assign an appropriate point value. Seeing the hard numbers of how difficult a goal can help combat the urge to undervalue (or overvalue) tasks.
If your list is anything like mine, there tended to be a natural grouping—you’ll see tasks that are all around the same difficulty that would work well together in on particular point category. It was also easy for me to move goals up or down based on how challenging they were to the goals around them. Does going to a yoga class really equal the same amount of points as cleaning off my desk before I left work? No! I’m jacking the value of my yoga class up!
If you ever want a little more specific feedback from me, the quickest way to get a response is to tweet me at @CoachKrissie. You can always reach me at email@example.com and find more coaching information at www.committedcoaching.com.