I should have seen it coming…
I pushed “send” and within minutes people started unsubscribing…
My guess is the headline because there’s no way they even had time to read it…
Lesson: Never judge a book by it’s title. There was some quality content to be absorbed…
So I’m doing the unthinkable…
Taking my most unsubscribed email ever and posting it again as a blog simply because I want people to have and use this method of getting $h1t done.
And if you’re curious I’ll also share with you that infamous headline.
So without further ado, here’s the email I sent today…
It’s ok, we all do it…
And be honest. Don’t they usually stink?
Would you believe me if I told you that one of your biggest problems is that you never tell anyone when you do it?
Before going any further let me make sure we’re on the same sheet of music
Hopefully you figured out I’m talking about setting GOALS…
Did you actually think I’d write an email about farts?!
I know you’ve heard it before…
Make S.M.A.R.T goals..
The guroo life coaches PREACH…
….your goals have to be
* RESULTS FOCUSED
* TIME BOUND
But how has that been working for ya?
Today I’m putting out into the world my own little spin on SMART goals because, well, I think that acronym has been failing you long enough.
Today I introduce to you…
**drum roll please**
WHO FARTS BAD, or BAD FARTS WHO to be technical. WHO FARTS BAD just has a certain ring to it…
Regardless here’s what my funky new method stands for.
Keep reading because this doesn’t stink…. Ok I’m done, promise
BTW that was the headline “Who Farts Bad.”
Anyway, this is a fool proof outline for making and achieving your goals so don’t discount it because it’s a silly acronym.
W.H.O F.A.R.T.S B.A.D
* TIME BOUND
Disclaimer: I don’t have my PhD in psychology and I haven’t done any scientific studies on this method but this is what works for me and hopefully will for you too.
“If you know your WHY you can endure any HOW”
Why – At UA we call it your 567. It’s what drives you to get up early and get uncomfortable. A powerful why forces you to become hyper focused on the goal at hand.
Think about it…
Almost everyone I talk to wants to lose 10-15lbs. When I ask them how long they’ve wanted to lose 10-15lbs I usually get “about 10 years” or “forever.” How come those same people, when told by their doctor that they’re diabetic or at risk of heart attack make quick work of that goal?
Because, they didn’t need more information or the perfect plan…
They needed a big enough WHY.
Half your goal – It’s great to set big hairy audacious goals, but the perfectionist in you is always watching, sitting right there on your shoulder waiting for you to come up short or doubt yourself.
Do me a favor…Strap that little perfectionist monster to a rocket and send her / him to the moon. Then set take your goal, whatever it is, and cut it in half, or less…
If your goal is to write a book. X that. Make your goal to write a chapter. Writing a book is a daunting task. You’ll feel more successful and more motivated if you just write a chapter and you’ll be more likely to finish because now you’ve got the magic of MOMENTUM!
Obstacles – List all the obstacles that you anticipate getting in your way. Of course things will come up that aren’t on your list but if you can anticipate some of your more common obstacles then you can come up with an action plan to avoid them or at least deal with them in a way that doesn’t totally derail you.
Fun – This is a big one. Especially for people whose goal is to get in shape. It’s the main reason SMART goals don’t work. If you’re not having fun you’re not going to stick with it. Now does that mean your workout has to feel like you’re getting a massage on the beach while eating ice cream and gummy worms? Of course not! But the GOAL should be fun and if working out is a necessary part of reaching your goal, well then Nike…. JUST DO IT
What if you love biking but you hate running or swimming? Newsflash… setting a goal of doing a triathlon is not a good goal for you. You’ll be miserable training for it. You’ll give up. You’ll label yourself a quitter. You’ll be less likely to set a goal in the future. You’ll sell your bike. And you’ll probably end up homeless…
Set a goal of doing a bike race instead.. Then get your butt on the road and in the gym and start training for it. FYI the point of working out isn’t to get better in the gym, it’s to help you get better at life and to help you keep doing what you love doing longer, better, and safer.
I think a lot of people forget that…
Sure when I was 21 I worked out to TRY to impress girls (you’ll read in a minute how TRY means it didn’t happen) in the weight room and on the beach. But now? I workout to impress 1 girl, my daughter Naya. If I can’t swing her around, carry her on my shoulders, and throw her up in the air when I come home I’ve failed.
My goal is simple. To have the energy and strength to be the Dad my kids deserve. That and to be the strongest, most in shape dad at my son’s preschool and future sporting events 🙂
Announce – Say it out loud it’s more likely to happen. Social media, a close friend, your spouse, it doesn’t matter just take that goal from out of your brain housing group and let it be heard. That’s when things get real…
Fun fact: If you just tell someone you’re going to do something you get a straight shot to the head of dopamine. This alone actually makes you less likely to achieve your goal. So don’t just tell them you’re doing something. Tell them you would like them to hold you accountable to the actions you’re going to take to achieve the goal.
Realistic – I’m all for big goals, but if you’re 52 and your goal is to grow 5 inches this year, you’ve got issues. Hopefully realistic is pretty self explanatory
Time Bound – A goal without a deadline is a dream. So working backwards, tell someone your goal and tell them when you’ll do it by.
Does that scare you a little? Good!
A good goal will make your heart skip a beat or two when you think about it…
Specific – Don’t just say you “want to lose weight.” Say I’m going to lose 20lbs by January 1st 2018. Out Loud. To A Friend…
Behaviors – Your behaviors have to match your goals. I told this to the wonderful woman I had the pleasure of meeting last night…
Thanks for the referral Andrea (who‘s coming back after a year off from UA to get back in tip top shape at 47 years young).
See what happens when you tell people? They hold you accountable!
Anyway, this well-intentioned woman asked if she could still go out to eat and have deserts.
“Of course” I said, “you just have to change your goal.”
Make a list of all the behaviors of someone who achieves the goal you’re going to achieve.. example: if your goal is to run a marathon, you’re going to list all the behaviors you think a marathon runner has…
They have discipline. They take care of their body. They follow a plan. They eat healthy so they don’t gain weight. They stay hydrated.
Now create your behavior action plan…
To stay disciplined I will – Set my alarm for 4:30 and lay out my running shoes and outfit the night before.
To take care of my body I will – Get a massage a month and take 2 epsom salt baths a week.
To follow a plan I will – Hire a coach or hit the interwebs for general programs
To eat healthy I will – Get healthy ready made meals delivered
To stay hydrated I will – Drink 1/2 my body weight in ounces of water each day…
Attitude – I could write a whole book on this so I’ll save it.. In the Marine Corps the first thing our weapons instructor told us on the rifle range was this…
“Keep a PMA at all times.”
PMA = positive mental attitude. If you don’t think you’ll hit your target, you won’t. Simple as that. Change your attitude and change your life.
Now to conclude my WHO FARTS BAD method of achieving your wildest dreams…
The most important step…
Decide – The first and most obvious way of interpreting this is to compare deciding to trying or wanting. If you try to do something you don’t actually do it. If you want something, ok good, but it doesn’t mean you’re going to get it.
BUT, when you DECIDE to do something, it’s done. Nothing left to talk about. Think about it like a relationship..
Boy TRIES to leave girl. Does it happen? NO
Boy WANTS to leave girl. Does it happen? NO
Girl DECIDES to leave boy. Does it happen? Hell Yeah. Bags packed. Facebook status changed.
The second way you need to decide is by choosing just ONE GOAL. Don’t try to do 10 things at once. When it comes to goal setting, be a sniper rifle not a shotgun.
If you made it this far I hope you take this and become WHO FARTS BAD master! If you attempt this on your own please when you get to ANNOUNCE, shoot me over an email firstname.lastname@example.org.
I want to be on your team!
Now I’d like to ask you…In January 2016 I did a goal setting workshop at the gym. It helped a ton of people have a really successful year. I’m considering doing it again this year as an online workshop / webinar so that I can help more people…
Would you be interested in virtually attending? It would include walking you through all the steps here (this was just the outline) and helping you get crystal clear on what you want, why you want it, and how you’ll achieve it.
Reply back or text 5714187050 with “add me” or “heck yeah” or “sure it’s better than a sharp stick in the eye” and I’ll let you know when I’m ready to do it.
Don’t worry, it will definitely be before 2018 to help you start the new year off with a bang.
I know this was a bit long so thanks for reading. I hope it helped!
Have an outstanding Tuesday!
Dedicated to your success,
PS. If you read my last email and thought I was seriously upset about being called “not a brunch guy,” I was not. It was total sarcasm and proof I need to improve my written communication!
PPS. If you don’t want to wait for the goal setting workshop / webinar and you’d like to set up a one on one goal setting success session with me, just reply back to this email and we’ll get it on the calendar.