Are You Goals S.M.A.R.T?
Goal setting is a very important part of keeping yourself motivated to stick with your workout sessions and nutrition plan.
If you have proper goals set – S.M.A.R.T goals that are Specific, Measurable, Attainable, Realistic, and that have a Timeline, your chances of success will dramatically increase.
This said, setting goals is often not enough. In addition to this, you should also be setting some smart rewards to go along with them.
But, what is considered a ‘smart reward’?
Let’s look at some of the main guidelines to know and remember when it comes to properly setting rewards for your goals.
They Aren’t Food-Based
First things first, you want to be sure that you never set food rewards. This will only enforce bad habits where food is given when something good happens, which is precisely what you don’t want.
If you want a cheat meal, schedule a cheat meal in your diet plan but don’t make it contingent on progress.
Make it a regular part of your plan – something that will happen regardless.
Instead, focus your rewards on non-food items such as movie with your friends, a new gadget you’ve been wanting, or a holiday you’ve talked about for so long.
They’re Meaningful To You
Next, make sure the reward is meaningful to you. Really think hard about what it is that you truly want and use that for your reward.
Don’t always go with the first idea that comes to you. If it’s not something that you want all that bad, you won’t feel compelled to push through the hard times to reach it.
The reward must be as meaningful to you as possible.
They Are Only Delivered Upon Completion
Another important part of your reward system is that these rewards should only be given out if you do in fact reach them.
Avoid giving out rewards just for effort. While giving maximum effort is good, you want your rewards to be connected to doing something – achieving a certain thing.
If you’ve set your goals properly, there should be no reason why you can’t reach them and get the reward.
If you start giving your reward to yourself even though you haven’t reached your goal, that reward is going to lose its motivational power.
Now, it just becomes something that you are giving yourself, no real effort required.
Be honest with yourself and if you must, have someone else give you the reward only after you have proven you’ve reached your goal.
They Scale With The Amount Of Effort Involved
Finally, be sure that you scale the reward with the amount of effort that it takes to reach a given goal.
For instance, if your goal is to lift five kilos more on the bench press, chances are this doesn’t warrant an all-inclusive holiday.
On the other hand, if you successfully lose 20 kilos, that might warrant that holiday.
By using smaller rewards for your smaller goals that require less effort and then larger rewards for this big, long-term goals, you will help keep yourself maximally motivated to always be striving to reach success.
And remember, you can rework your reward system as you go about your program.
If your desires change and a reward no longer becomes that appealing for instance, swap it out with something else.
Nothing is ever set in stone – you are in full control here as it’s your program to start with.
Now you have some handy key tips to remember as you get your reward system in place. Make sure that yours are working effectively for you.