Resolutions to Results IV: Visualizing Success

Visualizing Success

The power of visualization was tested in the early 1980s by Russian Olympic karate competitors. The coaches broke their athletes into four groups and gave them varying amounts of mental training (visualization) and physical training (workouts), and found that the groups who visualized the perfect execution of their karate moves actually fared better during competition than those who practiced them in the gym!*

So this speaks pretty powerfully to the value of visualization.

Go back to the previous post and take a few minutes to look over the answers you wrote to the questions about what the benefits are for you in achieving your goal. And one by one, try those benefits on, like items from your closet. See how they fit. And if you happen to hear a little voice inside your head saying things like "you can't have that" or "don't be ridiculous," thank that little voice, and tell it to sit on a peg.

Remind yourself, as you put on these benefits, that this is just an exercise. It's just practice, to see if these things feel good enough to motivate you to achieve your goal. And when you've got all these winning elements in place, look at yourself in the mirror, a proud doer of what it is you want to do. Can you see yourself in a place of success?

Grab a piece of paper and make some notes about this. What does it feel like to achieve your goals? Use juicy details – look, listen, taste, and smell what it will be like to reach your goals. Bring colors, sounds, music, flavors, and textures into your vision. But most importantly, feel it! Create a vision that makes you feel motivated, passionate and enthusiastic, and then revisit that as many times a day as you can.

How long should you spend visualizing your own success? As long as you want to. I recognize that we're all busy people, so I suggest starting with thirty seconds to a minute. Do it just after you've parked your car, or for the first 30 seconds on the subway train. Do it while you climb the stairs to your bedroom, or as you pee. Attach your visualization to something you do every day -- that way you'll remember to do it every day!

In the few minutes right before you go to sleep or right before you get out of bed your brain is more receptive to the messages you send it. So why not take half a minute while laying in that comfortable position… warm and cozy… to think about what you want? See yourself getting it. And look, if it doesn't get you to your goal, it will make waking less of a drag!

I have a coworker who is overweight. And he's lost over 150 pounds already, just by changing his diet (not even exercising). And part of what keeps him motivated is that when he looks in the mirror, he sees himself "looking buff." He imagines himself in a swimsuit, on the beach, with his kids proud to be around such a good looking guy. And EVERY time he looks at himself in a full body mirror, he does this.

Because it works.

So try it. Commit to it for a week and just see what happens. If it doesn't work for you, then at least you can cross it off your list of things to try having given it your best shot.

* See Karate of Okinawa: Building Warrior Spirit with Gan*Soku*Tanden*Riki by Robert Scaglione and William Cummins for more details.

Resolutions to Results III: Identifying Success (part two)

In the previous post, we discussed two tools to help you identify success and point yourself towards it -- Measurability and WIIFM (What's In It For Me?) In this post, we'll take a look at two other tools that will help you see what the successful achievement of your goal looks like.

3. Values Served

It’s crucial that your goals be in alignment with your values – the ideas and principles you hold near and dear to your heart. If your goals are not in alignment with your values, it will be harder to achieve them -- because achieving them may make you feel good, but it won’t thrill you in the same way as achieving something you value.

There are a number of ways to identify your values – and each could be a post of its own. I’ll cover these pretty quickly, but values are great things to on your own.

One way to identify your values is to simply think of the ideas and principles that are important to you. What do you value in your life? For me, things like "being real," "taking care of myself," and "growth" are hugely important. Make a list of the things that make up your backbone and keep you walking through life with pride. And if a value seems obvious to you, that's ok -- sometimes the obvious things are what keep us ticking.

Another way to identify your values is to think of the times in your life when you were most fulfilled – and then to look at what was underlying that fulfillment. For example, I remember being extremely happy with my mother recently. She was visiting, and I was doing a puppet show for her. The interaction touched on three values that are extremely important to me – family, laughter, and silliness.

A third way to identify values is to think of something that really pisses you off – rude people on the subway, litterbugs, etc. – and look at what it is inside of you that feels violated when you encounter those things. If your answer is "it's just not right" or "it's rude," dig a little deeper and see what's not right, and what's rude, and why those things matter to you.

Knowing which values you’re honoring by achieving the goal will also help you to identify which values you’re stepping on by NOT achieving the goal. And choosing to live in alignment with your values can be hugely freeing!

4. Good Enough

This is a loaded phrase. To some people it means “just barely getting by.” For others, it’s the unattainable goal, the feeling that you, yourself, are good enough. What I’d like this phrase to mean in this context is much more technical – “how much effort do I need to expend to feel I’ve achieved this goal?” What, in terms of achieving your goal, counts?

Try not to think of this as just scraping by, or doing the bare minimum, but rather, setting the finish line for yourself to cross, after which point everything else is gravy. This is where numbers can come in handy. Is 10 pounds good enough, or do you really need to lose 15 to feel successful? Is eating one extra vegetable a day good enough, or do you want to add in 15 servings a week to feel you're eating healthier?

When you add Measurability to a goal, combine it with the benefits of WIIFM, figure out which values are being served (and which are being stepped on without achieving this goal), and identify the finish line for yourself, you're prepared for success -- because you know what it is!

In the next post, we'll look at Visualizing Success, another important aspect of reaching your goals!

And don't forget -- spread the word! Blog readers can sign up for the Make It Happen Now! workshop at the discounted union price. Just contact me and let me know you saw it here!

Resolutions to Results III: Identifying Success

This is part three in an ongoing series of posts about setting (and reaching!) your goals this year. Part I (Brainstorming Goals) is here, and Part II (Prioritizing) is here. This post picks up where those two leave off.

Identifying the successful achievement of your goal is really important. If you don't know where you're going, how will you know when you've gotten there? In the course of the next two posts, I'll share with you some tools to use to identify a successful achievement of your goal.

1. Measurability

To identify success, your mind actually needs some numbers. If your goal is “to work more” this year, what does “more” mean? Is one show or published article enough? Or do you have to do six shows this year, or four published articles for it to count as “more”?

Similarly, if you want to lose weight, how much do you want to lose? “Some?” Or fifteen pounds? When you’ve lost a pound, are you halfway there, or are you one tenth of the way? It’s hard to stay motivated when the desired end results are vague. It’s also really easy to let yourself off the hook when you use “mushy” words to identify success.

Coming up with numbers helps you distribute the work that you’ll have to do over the course of a year. If you want to teach six classes this year, that’s one every other month, on average.

If you’re not sure how you want to define success, try picking something. Make it realistic -- not losing 100 pounds by Valentine’s day, or getting your demo produced tomorrow. But if you’re not sure what’s realistic, ask your friends and family. Ask someone else who's done what you're hoping to achieve. Or just pick something. If you don’t get there this year, then adjust for next year. If you get there too quickly this year, you can always add to your goal.

2. WIIFM -- What's In It For Me?

WIIFM is all about the benefits you’ll get when you achieve this goal. This is really the driving motivation behind going after this goal in the first place. You can start to answer this question by asking yourself the following questions: “What will I get when I’ve reached this goal?” “How will I feel?” “What will be different once I’ve achieved this goal?” “How will this achievement change my life?”

Answering these questions specifically and richly will help you to stay on target. For big challenges, you can post the answers to the WIIFM questions in areas of high visibility (the fridge, your screensaver, over the toilet). Remembering what you’ll gain from the achievement will help you in the moment-to-moment choice-making.

Join me in the next post for two more tools to help you identify success and point yourself more specifically in that direction.

And don't forget! There's still time to sign up for the Make It Happen Now! workshop that I'm offering on January 16th from 2-5 pm. Information and the sign up button can be found here.

Resolutions to Results II: Prioritizing

In the last post, we covered how to get ideas for what kind of goals to set. (If you haven't seen that post yet, I recommend going back and catching it. It's beauuuuuuuutiful*!)

Something to remember about the brainstorming you've already done -- don’t limit yourself to what’s realistic. Focus on what’s thrilling and exciting. If you get too bogged down in what's "likely" or "doable," you won't stretch yourself to what's possible.

Part II: Prioritizing
Now that you have a list of potential goals, you're going to classify them into three categories: essential, problem-solving, and enhancing/innovating. (Truth is, you can call these three categories anything you want. Point is, we’re identifying the goals that NEED to be done, that WANT to be done, and WOULD BE NICE if they were done.)

How can you tell the difference? If you have any goals that will keep you alive, or provide you food or shelter, they should be given priority over others.

The rest? You’ll have to decide on those with your gut. What makes you feel anxiety, the removal of which would free up your energy to do other things? Which goals thrill and excite you, and which make you feel obligated? Which of the goals feel like a stretch, which feel like a risk, and which feel like you’ll die if you do them? And how much do you want to push yourself this year?

Any goals that will push you forward are good goals, in my mind. Some of you may be better motivated by fear, and eliminating something you're afraid of will be a good goal for you. Some of you may be better motivated by rewards, and so pursuing something thrilling will be good for you. The only thing I recommend is that the goal move you in some way. Going for the same old thing you went for (and didn't likely achieve) last year will lead to more boredom, monotony, and quitting. Pick something that gives you a first-date-quiver. Or a public-speaking butterfly.

Once you've got one top goal (you can come back and pick little sub-goals after we're done), we'll move on to the next step, Identifying Success.

Don't forget! There's still time to sign up for my Goal Setting class on January 16th, where we'll put all these tools into action. More information is available in the upper left hand corner of the screen!


*in my professional opinion

Go from Resolutions to Results!

Happy New Year! May this be the year everything changes for the better!

Goals are an important way to get where you're going. They can help motivate you to live your dreams (instead of sitting on the couch, dreaming them), and they can provide you with invaluable insight about yourself and what's in your way.

I'll be writing a number of posts about goal setting, and using the momentum from the beginning of the year to make some real changes in your life. These are all in alignment with the workshop I'm teaching on the 16th of January on goal setting (and goal reaching!) so if you enjoy the posts, feel free to share them with others, and sign up for the course!

Part 1: Brainstorming

The first step in goal setting is identifying what you want more of in your life. And a good way to do that is through brainstorming. If you've already got a goal in mind for 2010, you can still use the tools below to deepen and specify that goal, and you might find that they'll give you an additional idea or two.

Brainstorming is where you just look at your life with curiosity and fascination. You don't have to know how to reach the goals that speak to you in this exercise, you just have to feel what thinking about these goals does to your body. Do you feel more alive? Tense? Angry? Excited? Just see what comes up as you work with the tools below.

Three tools I'd recommend for brainstorming your goals:
1. The Wheel of Life
2. Roles and Responsibilities
3. Needs/Wants/Deficiencies

1. The Wheel of Life
This is a great tool for seeing where you are in the different areas of your life. Draw a circle on a piece of paper and divide it into eight sections. Then write the following categories into each of the sections:

Career
Family
Romance/Relationships
Community
Fun
Money
Health
Personal Growth

Then, take a moment and assess your level of satisfaction with each area in your life. This isn’t about how much money you have or how many friends you have. It’s about how happy you are with the money or friends you already have.

As you identify how you FEEL about each area (again, not what you’re DOING with each area) draw an arc in the section at the level (from 1-10) that represents your satisfaction. This represents your life as if it were a wheel. (Don't worry, if yours looks like a French horn that was sat on by Andre the Giant, that's pretty normal.)

The areas with the lowest levels of satisfaction are a good place to look for goals. (Go here if you'd like to generate one online.)

2. Roles and Responsibilities
When I look at my life and think about the variety of things I do, I sometimes wonder how I get it all done, and I imagine the same is true for you. Part of the reason I manage to get it all done is because I don’t have to do all of it every single day. It’s as if I have a variety of jobs, but I only have to go to specific jobs each day. I’m responsible for all of the jobs, but some days different jobs take precedence.

Take a moment to examine your life and the wide variety of things you do. You’re a child, a parent, a lover, a friend, a co-worker, a Buddhist, a gym bunny, a tap dancer, a novelist. As you write down each job, underneath it, write out the responsibilities you have that go with that job. “Call Mom on Sundays, eat more spinach, submit samples to recruiters, write your blog” whatever. Where is there room for improvement or opportunity for growth? When you see it, circle that responsibility. It could turn out to be a goal!

3. Needs, Wants, and Deficiencies
While this is a less positive place to look for goals, it is valuable nonetheless. What do you want (or want more of) in your life? What feels like it’s missing? Where are you least powerful? Where are your biggest opportunities for growth? You can uncover these in both the Wheel of Life and the Roles and Responsibilities, but may also already know the answer in your heart. Take a moment to just breathe, ask yourself the question "what do I want more of?" and listen for the answer.

As you do this, be sure that what you claim you want is really coming from YOU, and not from some outside source, influencing who you think you SHOULD be. Make sure these are your wants, not your mother’s, not your boss’, not your roommate’s.

Now you have in front of you a list of possible opportunities for setting a goal. The next step is prioritizing, and we'll cover that in the next post!

as the year wraps up (or as the new one begins)

I have a daily practice of writing a list of things for which I'm grateful. This list routinely includes family and friends, my job, my home, and other things I consider essentials, and occasionally includes luxuries like NPR, compelling fiction, Christmas carols, and my mother's codcakes.

I also have a daily practice of listing the reasons why I should be given credit. And by "credit," I really mean little nods to myself. There's no actual credit (no gold stars, no pennies in the jar, no messages sent to Santa on my behalf), and normally, nobody sees it but me, so the reasons aren't generally colossal. They're usually things like completing a task I set myself to do, facing a challenge (like the pile of godforsaken Christmas cookies I walked away from yesterday), or taking a baby step forward in my thinking. Sometimes, however, I get credit just for getting out of bed! (This morning "being me" made the list.)

When I looked over my lists for the year, one of the things I'm continually grateful for is my job, and the money it brings me. And I looked at a number of the other things for which I'm grateful, and many of them could really use some of that money. So this morning, I sat down and gave money to my local NPR station (for Wait Wait Don't Tell Me), Chicago Public Radio (for This American Life) and the New York Public Library (for books).

I'll let you guess what will show up on my list of kudos tomorrow.

One of the things I intend to do today, on the last day of the year, is to create a list of 50 things for which I am grateful. They may be events from the past year (like meeting one of my new best friends), opportunities for next year (like meeting Mr. Right), and constants throughout my life (like my family). I encourage you to take a moment and do the same. And then, if there are things on your list that could use your support, give it! Volunteer at a shelter. Give your old clothes to Dress for Success. Or give money. Ira Glass said that if each podcast listener of This American Life gave only $5, we could cover the cost of the show. Five dollars!

(Since I'm truly grateful for what the show brings to my life, I gave $15.)

And at the very, very least, tell two people on your list that you're grateful they're in your life. It makes a difference.

Christmas Expectations

When I think back to Christmases of my childhood, I have a strong recollection of feeling let down. Either people didn't like the presents I got them as much as I had hoped they would, or I didn't get the Snoopy Sno-Cone Maker (for the third time in a row... Santa!), or Christmas just didn't live up to what I had hoped it would be.

I tried, for many years after childhood, to make Christmas live up to itself. To invest more time and energy into picking out presents for people, or trying to force my family to behave in a certain way that made Christmas feel more Christmassy... but it never worked.

This year, I tried something new. I released all my expectations about Christmas. It would be what it would be, and I would enjoy it for what it was.

Easier said than done, of course.

I had some help with this effort, however. My family is fantastic, and we've gotten to a place in our gift giving where we are very clear when we receive something that we don't want. We simply say, "Oh, I have one just like this at home..." and the other person knows that the gift didn't quite land the way it was intended. Nobody says "Yuck! I hate this!" or throws it on the floor in a fit of pique. Nobody pretends to want something they don't want.

And knowing this about my family -- that they might have one just like it at home -- makes me less connected to the idea of giving them the "perfect" gift. And the reality is that you never know if someone is going to have one just like it at home or not. So why get attached to the idea that you are a perfect gift giver? It's just likely to lead to let down.

Similarly, we used to have a tradition of eating Christmas Eve dinner every year with family friends. They have since moved to Florida and Europe, so that regular tradition has disappeared. And that fluidity of what we're doing on Christmas Eve has freed up some expectations, too. I don't know what's going to happen when I get there. I don't know what it's supposed to feel like. So I can't try to force it into a shape that feels familiar. And again, the reality is that you never know what's going to happen. You can have ideas, agendas, hopes, and plans, but they all amount to a big hill of beans when faced with other people.

It sounds easy to release your expectations, and in fact, it's not as hard as it sounds. It takes attention and energy. But the benefits of not feeling let down so far outstrip the amount of focus required to be laid back that I definitely recommend giving it a try.

Do it one day at work. Just release your expectation that things are going to go the way you think they will. Maybe the train will come, maybe it won't. Maybe your boss will praise you, and maybe she'll scold you. When you're not counting on anything, it makes each thing that happens an adventure!

A perfect time to try it would be New Year's Eve. Because if that holiday isn't laden with expectations, I don't know what is!