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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 02, 2018

A Practical Tool For Your 2018 Goal Setting

By Guest
10 Comments

Inline_New_Year_GoalsToday’s guest post is offered up by one of our own, Erin Power. She’s our awesome Student and Graduate Support Lead for the Primal Health Coach Program as well as an amazingly successful health coach in her own right. I love her message of starting out the year with a solid, actionable goal in hand—and a practical takeaway for defining that New Year objective. Enjoy, everyone!

There’s a tide shift happening—and it’s exciting and inspiring to be a part of it.

Within my health coaching practice, I’m finding the entire vernacular changing. When I ask my prospective clients what their Main Health Goals are, I’m not hearing things like “I want to look good in my swimsuit on my beach vacation.” Or, “I want to rock a body-conscious outfit at my high school reunion.” Or even “I want to lose X number of pounds by X day of the year.”

Check out these quotes from some of my client Intake Forms over the last six months:

“I have an unhealthy relationship with food; I have a sugar addiction and constant food obsession. I need to get rid of all of this.”

“I’m looking for the lifestyle change, and to gain a better understanding of how food works in relationship to my body.”

“I’m uncertain of the foods I should be eating and the workouts I am doing. I need help reorganizing my eating, drinking, sleeping and workout habits.”

“My body feels out of sorts. I want to increase my energy and my overall sense of wellbeing.”

“I have been obsessed about food for my entire life. I just want to understand it all, once and for all.”

When people are put on the spot—and about to make a financial investment in improving their health—they spend some time really thinking about how to specifically articulate their health goals.

They put a lot more time into it than most of us put into our New Year’s Resolutions, which often end up looking a lot like the same hastily-scribbled list from last year.

And that’s a big reason why New Year’s Resolutions don’t work.

A benign list, with no emotion behind it—no strategy, no incentive, no WHY—will almost always fall short in the motivation category. There’s no skin in the game. I’m not talking about a financial investment. I’m talking about an emotional one. A spiritual one.

Why Applying WHYx5 Makes a Difference

The Why-by-Five exercise is a tool that I use with my health coaching clients to help them uncover their true motivating factors for change. Those same old resolutions make it onto the list each year for a reason, and I think we can agree it would be nice to move the needle on a few of them—once and for all. This exercise helps us get to the root. All you have to do is ask yourself WHY, five times.

Allow me to share an example:

My Main Health Goal for 2018 is, as always, improved mobility. Except, that’s too vague. And the way I know it’s too vague is because I literally make this New Year’s Resolution every year and have never once stuck to it.

Let’s go deeper:

I want to practice my barefoot Grok Squat daily, keeping my feet in a relatively neutral position and my chest lifted. I’d like to work up to holding this for ten straight minutes.

Better! Now we work that specific, measurable, realistic goal through the WHYx5 exercise:

400_Screen Shot 2018-01-02 at 10.02.48 AMWhy is that important to me?
The lack of mobility through my hips and lumbar spine has prevented me from progressing in both my strength and conditioning program, and my yoga practice.

Why does that matter?
Because I want a really capable body that can do all kinds of badass things, including lifting and bending.

Why is that important?
Because I feel like I’m just going through the motions with my fitness right now, and I want to really optimize the function of my body as I move into middle age.

Why would that be great to achieve?
Because I’ve watched so many people descend into old age and infirmity, and I believe there is a better fate for us—for me! I don’t believe we are destined to be confined to walkers and wheelchairs, and much of this is in my control.

Why?
Because I want to know that well into middle age and beyond I’ll be able to trust my body to shoulder the burden of performing badass human tasks like lifting heavy in the gym, training and exercising my horses, playing sports, and just being able to be out DOING awesome things.

From there, simply splice all of those well-thought out intentions together, to achieve an articulate goal worth reaching for.

Here is inspiration I can stick on the front of the fridge:

My 2018 goal is to practice my barefoot Grok Squat daily so that I can keep my feet in a relatively neutral position and my chest lifted, and I’d like to work up to being able to hold this for ten minutes. This will lessen the physical restrictions through my hips and lumbar spine, and enable me to trust my body to shoulder the burden of performing badass human tasks well into middle-age and beyond.

Okay now you go.

Download the WHYx5 exercise here (PDF printable), fill it out yourself, and share your 2018 goal(s) on the comment board. What are you reaching for, and what’s your why behind that desire?

Thanks for reading, everyone, and Happy New Year!

— Erin Power, CHNC, PHC

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10 Comments on "A Practical Tool For Your 2018 Goal Setting"

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HealthyHombre
HealthyHombre
1 month 20 days ago

Awesome tool, thanks Mark! FYI, I just did a primal squat, was able to hold for 10 … seconds … I think I will add that to my goals. Here is my primary goal:

My 2018 goal is to average eight hours of ACTUAL sleep per night. This will allow my mind and body to repair and rejuvenate and will help me to better achieve all of my other goals. A consistent good night’s sleep is the foundation of good health and a key to obtaining quantity and quality of life.

HealthyHombre
HealthyHombre
1 month 20 days ago

Thank you ERIN I mean!

Vince
1 month 20 days ago

I’ve found myself getting much more sleep since I started tracking it – although it’s easy to get stressed about the whole process too.

Tipton Jim
Tipton Jim
1 month 20 days ago

Thanks Erin Power! This is the best example I’ve seen for goal setting and I’ve seen a lot. Very useful and appreciated!

NaturalGirl
NaturalGirl
1 month 20 days ago

I agree. She is definitely motivating. Love her energy.

Christine Geldart
16 days 21 hours ago

Thumbs up! It is like the 8D process used in automotive mfg… but a really cool application and great example

NaturalGirl
NaturalGirl
1 month 20 days ago

You rock Erin Power. Love your energy and goal perspective.

Shary
Shary
1 month 20 days ago

The best tool I’ve ever found was the realization that I needed to change my attitude toward sweets–ALL sweets. For some of us, it doesn’t work to simply change the ingredients. An unhealthy thought pattern needs to be changed as well. In other words, a chocolate cupcake is still a chocolate cupcake to your brain, even if it is wheat-free and contains only artificial sweeteners. Addiction to sweets is complicated; it is also more mental than it is physical. That’s why replacing sugar with something else that’s sweet is only addressing half the problem..

Megan
Megan
1 month 19 days ago

I am not trying to nitpick, but mental is physical. And making important changes around food can be excruciatingly difficult as feeding is the one addictive behavior that necessarily has to continue for survival. One can never go “cold turkey” on eating.

I hope you meet with success in your relationship with sweets!

Margaret
Margaret
1 month 18 days ago

So this is how you get to that comprehensive paragraph at the end – I could never figure that out before.
Thanks, Erin. This looks like a very practical, useful tool.

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