It’s easy to get stuck in a circle. Grinding through day-to-day just to get to the next.
What usually gets you through your work grind?
Most people tell me it’s the incentive of their upcoming vacation, the events they have planned for the weekend, or even excitement for the next payday. Believe it or not, these upcoming plans/excitements can relate to short-term term goals.
A short-term goal is defined as “something you want to do in the near future.” These goals are exceptionally important when you want to continue improving, but feel as though your long-term goals are unachievable, or even unmeasurable. A short-term goal can help to motivate you day-by-day as you feel like you are constantly checking things off of your “to-do list.” Short-term goals are often better when they are achievable in a <10 day period and are small enough that you can actually accomplish them. Research as old as Bower et al. (1996) and as current as Finger et al. (2016) support the importance of short-term goals, adherence, and achievement.
However, it is important to consider that Peek et al., 2016 argued that therapists, personal trainers, etc., should not help influence goal setting as it causes decreased adherence. This means that you should determine your own goals, and then confirm it with your professional to determine whether or not it is achievable. They should not be building them for you.
A few things to consider when making these goals:
- Are they Specific (i.e. add 2 lbs to my bench press) ?
- Are they Measurable (i.e. 2lbs added + 90lbs already achieved) ?
- Are they Achievable (i.e. not being too extreme- you’re not going to be lifting 2 plates on either side in 10 days if you could barely move the bar)?
- Are they Realistic (i.e are you going to be able to put in the time and effort to achieve the lifts?)?
- Are they Time specific (i.e. achieve in 10 days time)?
A few examples of my upcoming smart goals to recover from my current injury are:
- To be able to leg press 10 times with my injured leg in 2 weeks time (
- To be able to single leg squat below 90 degrees with my injured leg in 2 weeks (according to best practice physiotherapy research, I should be able to do this between 4-6 week after my medial meniscal and MCL injury- I am now at 4.5 weeks)
Since I am struggling to stay focused and positive from my knee injury, I found it extremely important to set these goals so I know I am consistently improving and headed towards my goal of an Ironman 70.3 in October 2018.
References:
Bower, E., McLellan, D.L., Amey, J. and Campbell, M.J., 1996. A RANDOMISED CONTROLLED: TRIAL OF DIFFERENT INTENSITIES OF PHYSIOTHERAPY AND DIFFERENT GOAL‐SETTING PROCEDURES IN 44 CHILDREN WITH CEREBRAL PALSY. Developmental Medicine & Child Neurology, 38(3), pp.226-237.
Finger, M.E., Selb, M., De Bie, R. and Escorpizo, R., 2015. Using the International Classification of Functioning, Disability and Health in physiotherapy in multidisciplinary vocational rehabilitation: A case study of low back pain. Physiotherapy Research International, 20(4), pp.231-241.
Peek, K., Sanson-Fisher, R., Mackenzie, L. and Carey, M., 2016. Interventions to aid patient adherence to physiotherapist prescribed self-management strategies: a systematic review. Physiotherapy, 102(2), pp.127-135.
KMS Health 