If it’s not on Strava it didn’t happen! Similarly, if it’s not written down, did it even happen?
You make a promise to yourself when you set a goal. If that goal is not written down, it is so easy for it to slip through the cracks of everyday life. Think about it, how many times do you set a goal in your head and hours later you have completely forgotten what that goal was? Writing down your goals is invaluable. They become real, tangible – you just can’t ignore them. Having your goals in an app, or a journal means you are more likely to achieve them.
The Power of Writing Down Your Goals
Once you write down a goal, you are making a commitment. Research shows that those who write down their goals are more likely to achieve them. You are solidifying them in your mind by writing them down, you are turning vague intentions into a concrete plan. Think of it like you are planting a seed and nurturing it to grow.
Journals:
Buy yourself a notebook/journal that you will use to document your goals. Be very detailed when writing them down. What is it you want to achieve, why does it matter to you and how do you plan to get there. You now have a roadmap, guiding you step by step.
Example: “I want to run a Half Marathon in under 2 hours by following a 12-week training plan. My motivation is to beat my personal best of 2:05 and improve my overall fitness.”
Goal-Tracking App:
There are some really good apps out there that let you set specific goals, break them down into tasks and also let you set reminders to keep you on track. A lot of the apps will allow you to add notes, motivational quotes, and even photos.
Example: Log your time goals, your rep times and weekly mileage. Set reminders for your training sessions and track your improvements over time. When you finish a run update how you feel, if you made any improvement and note how close you are getting to your goal.
Vision Boards:
Build yourself a vision board with pictures. Seeing something visually that relates to you achieving your goals can be a very powerful motivator.
Example: Have a picture of runners crossing the finish line in under 2 hours. Put inspirational quotes on there, like ‘Believe you can and you’re halfway there.’ A picture or graphic of a stopwatch showing a time of 1:55 Have images of the new watch or top you will treat yourself to when you achieve your goal. Make a space to mark your personal bests and improvements. Include images of healthy foods and hydration tips as well as photos of stretching, foam rolling, or other recovery practices
Reviewing & Reflecting:
You need to make sure you go back to your goals on a regular basis – they need to be revisited regularly. This can be daily, weekly, or monthly. By reviewing your goals, you are helping yourself stay focused and remember to make adjustments as needed.
Example: Set aside time once a week to review goals. Reflect on what went well, what challenges you faced, and how you can improve. Adjust your plan if necessary and set your intentions for the upcoming week.
Chunk It:
Break down your goals into smaller steps. This makes your goal less daunting and easier to tackle.
Example: Instead of simply writing, “Run a 10k in under 55 minutes,” break it down: “Week 1: Run 3 miles three times this week. Week 2: Increase long run to 5 miles.” This step-by-step approach helps you build up to your ultimate goal without feeling overwhelmed.
Celebrate Your Wins:
One of the best parts of writing down your goals is that it gives you a chance to celebrate your progress. It is really important that when you hit a milestone, you treat yourself. This will keep you motivated and makes the journey so much more enjoyable.
Example: After hitting your 5K goal, write a note in your journal about how it felt and what you learned. Reward yourself with something that motivates you—perhaps a running cap or tee-shirt.
Stay Accountable:
Share your written goals with someone maybe a running friend. When others know what you’re working toward and how much you are invested in meeting your goal, you’re more likely to stay committed.
Example: Share updates with a friend who’s also working on a fitness goal. You can motivate each other and check in regularly to stay on track.
Writing down your goals is a powerful tool that turns your dreams into tangible plans. By committing your goals to paper (or a screen), you create a constant reminder of what you’re working toward.
Don’t wait any longer, start documenting your journey to greatness!
