Goal Setting: A Case Study
With the new year days away, I thought I’d share my own case study about goal setting. Though it’s about personal health, the lessons can be applied to your business, team, professional aspirations, etc.
Problem(s)
I love sugar, especially baked goods with chocolate. In fact, just writing this has gotten my salivary glands going. There have been weeks, if not months and years, where I didn’t go a day without sugar. Then, a few winters ago I fell on black ice right on my knee while running, which doesn’t seem to have anything to do with sugar, but it eventually did.
After a year and a half my knee got progressively worse and inflamed, regardless of PT, exercise (or attempts at exercise) and shots of cortisone. I was getting weaker and the pain stronger. I remember looking up at a flight of stairs in our split-level home and thinking, “Wow, we’re going to have to move.” When I asked the PA at my orthopedic clinic what was next and he said, “Possibly surgery,” I realized something had to change. And drastically. I wanted my strength back again.
Solution
As an avid reader of health articles and books, I knew sugar caused inflammation. So, my year goal was to cut out sugar entirely. I wouldn’t even substitute it with artificial sugar because I knew I had to break my need for highly sugared food. That said, I was realistic enough to allow limited amounts of honey.
Process
The early months were understandably tough. Oddly Covid quarantining in early 2021 helped as I wasn’t eating out and tempted by sweets. I won’t lie though, the ads for Valentine’s Day chocolate and then Easter chocolates were devilish for me.
One day at a time I eliminated sugar from my daily habits. Reading food and beverage labels, I was amazed at where added sugar showed up. I ate natural substitutes, like fruits and dried fruits, or just went without sweets. My tastes changed and in turn so did what I ate. I found vegetables more appealing and some even sweeter than I’d known and became satiated more easily.
I added the word “intentionally” to my goal, so that when I accidentally ate or drank something with sugar in it, I gave myself grace.
I found a physical therapist who not only believed I could reach my goal of life without pain but didn’t laugh when told her my wildest hope was to run again.
Results / Measurement
The results have been vast and unexpected. Here are the substantial ones:
My knee that was once about 2 ½ times the size of the other one, is normal. I also have no pain and can bend my knee as much as I need.
I started running only for a minute, am now up to a couple of miles and am progressing.
I don’t eat sugar and am days away from a year without it … which is a big deal since the holidays include my favorite sugary foods and egg nog!
I could go on (and may in additional blog posts), but want you to know a few things about my journey and setting goals – any goals:
You are not defined by your struggles; you are defined by your victories. Go get ‘em!
Temptations will be difficult to turn away from but feel the power of self-discipline and enjoy mastery.
Keep your goal extremely simple. You’ll know when you’ve achieved it. (See SMART—Simple, Measurable, Attainable, Relevant, Time-bound—goals.)
Even though your goal is simple, when taking on a monster of a habit, don’t expand it, even when you feel you’ve mastered it, until you’ve reached your scheduled date. Unexpected challenges may be lurking around the corner.
Give yourself grace.
As they say, take it ‘one day at a time’ and celebrate your achievements.
Adjust processes when needed, so they continue to serve you and your goal.
Let others know about your goal and have people around you who support you. It helps A LOT!
Know that you can do anything you set your mind and heart to. If you want to talk about your goals or need support, feel free to reach out to me. It’s time to be your best self.
Happy 2022 goal achieving!
