Goal Setting – How to Frame Goals to *Actually* Get Them Done

by: Brittany Kellogg

It’s January, runners! You know what that means—conversations about goal setting. Excitement over what’s to come, some nervous jitters about some big races or a large health goal. Maybe you’re planning to buy your first house this year! No matter what you have bouncing around in your mind, it’s time to get it all out in the open (and on paper!) to make sure you will actually achieve those goals.

If you know me, you know my favorite book is Atomic Habits by James Clear. If you haven’t read it, go do that today. It’s available through the library, Amazon, Thriftbooks, Target, any bookstore. Seriously, go read it. We’re going to use his framework to get you started toward your big goals this year.

Our identity is the soul of who we are. It encompasses “us.” And when we set out on a path of health and fitness, we are reforming ourselves. When talking about goals, the standard questions are “what do you want to achieve?” or “how fast do you want to run?” Let’s flip it: Who do you want to be?

“I’m a sub-4-hour marathon finisher.” “I’m a new homeowner.” “I’m a person who values my own health over other things.” Make this specific—the more you can tap into who you want to be, the clearer your path will be.

How we’re going to use this information: You are a person who wants to be a sub-4-hour marathon finisher. Your friends want to go out drinking the night before your morning long run. Put yourself in your goal identity’s shoes: “Would a sub-4-hour marathon runner risk a hangover that ruins their long training run?” Probably not. That person might suggest a fun dinner out or pass up on the drinks for the night.

“Would a new homeowner rack up a bunch of credit card debt on a Vegas trip?” I sure hope not. But that person might pick up extra shifts at work to save some cash.

When faced with challenges or situations in your life, keep Future You in mind. Would Future You support this decision?

Is this something that Future You would have done to get where they are? If not, have the guts to say no. If yes, go for it! Hit that early long run, ace that nutrition, save that money for your new home. Support your goals and yourself.

One more thing: share your goals with those of like minds. If April will be your first marathon, there’s at least one other KTC member that’s got the same goal. Don’t be afraid to join your community and cheer each other on. Share and support, that’s how we make it happen.

Until next time,

–bk