Some things you should know about Olympian athletes!

The Olympic Games in London started just yesterday! Millions of people are watching the Games right now, either on their TV at home or in London at the stadiums and arenas. There are 26 different sports, 205 countries/nations from all over the world, 302 events and most importantly 10,960 athletes. For some of these athletes their dream of getting Olympic Gold has come or will come true and most of them are just happy to have made it to the Olympics to represent their country. But how do these athletes do that? How do they make it to the Olympics? How do they win Gold?

The answer is actually pretty simple. Every athlete who made it to the Olympics has something in common. And guess what that is? It’s their mindset! They all have a positive mindset and a determination that got them through to the biggest sporting event in the world.  Great athletes do different things that help them win their victory. They…

  • believe in themselves and their ability to win
  • love their sport and what they are doing
  • are enthusiastic about their sport
  • train hard and practise (mostly everyday)
  • have courage
  • focus (they always focus on their dream and goal)
  • have a routine and discipline they follow
  • concentrate on the process
  • visualise their victory

Not only Olympic athletes do these things. People like you can apply these techniques/qualities to their sport or passion. If you have enough determination then I can guarantee you that you will succeed in everything you do!

Have fun watching the rest of the Olympics and cheering for your country and favourite athletes as they win their medals and fulfill their dreams. Maybe one day you will be there too… 🙂

How to change a bad mood into a really good mood

Have you ever been in a bad mood? You probably have because every person I know well has been in a bad mood at least once. Bad moods can be really annoying because you just don’t know what to do and everything just seems to be bad…

So I thought ‘why not create a list about all the things you should or can do when you are in a bad mood!’ Here it is:

  • Choose to be in a good mood! (yes it sounds weird, but the only person controlling your emotions is YOU! And if you decide to be in a really good mood then you will be in a good mood!!)
  • Listen to your favourite music and dance to it (this makes most people happy 😀 If you want you can leave the dancing part out, but if you dance you’ll be more happy)
  • Read (when I’m in a bad mood I like to read good books. Always makes me happy)
  • Smile! (either smile at someone you know or at no one in particular. It doesn’t matter, just as long as you smile! 🙂 Actually here’s a little task for you: Smile right now! You can smile at the computer screen or if someone’s with you, smile at them. It will make you happy)
  • Make a list of all the awesome things in life (It can be anything. Whatever you think is awesome in your life. You can also make a list of all the things you are grateful for)
  • Sing! (Sing in the shower or sing in your room; even if you are not a singer)
  • Give someone a hug (this is great because it doesn’t only make YOU happy, it makes the other person happy as well 😀 )
  • Go for a walk outside (it’s peaceful and you can think freely without anyone annoying you)
  • Exercise (always helps for me. Any kind of exercise can help)
  • Do what you love (Do you have a hobby that you love? A sport? Or do you love to go shopping? Just do what you love and your mood will change instantly 🙂 )

That’s all I’ve got for now. Of course there are so many other things you can do when you are in a bad mood, but the list would get way too long! If you have anything else to add to this list, feel free to comment 🙂

I hope this has helped you and your bad moods won’t last long in the future!

How to set a goal- a quick revision!

Now that we have all the goal setting parts covered, I’m going to give you a quick revision. Once you’ve read all the other parts (1-6), then you can quickly read this revision to refresh your mind about the goal setting process 😉

1. Consider the 7 steps (or rules) to goal setting when thinking about your goal:

-The past doesn’t equal the future

-Anything you can dream and believe, you can create

-Let your mind go crazy

-Forget about the opinions of others

-Write and read your goals as often as you can

-Have a dream book

-Tap into the reticular activating system

2. Then ask yourself: What do I want? What’s my outcome? Write it down on a piece of paper. Remember you need to think about a SMART goal:

Specific, Measurable, Attainable, Realistic and Time Oriented.

3. Next ask yourself: Why do I want this? What will I feel when I achieve my goal? And why is it so important to reach this goal? Will I get anything from it?

4. Now you know your goal you can start making a plan. Write down your goal. Then write down all the actions that need to be taken in order to achieve that goal (if you want to win a race, one action might be going for regular runs). After you’ve done that you can write down the order in which these actions have to be taken and how long it will take to complete each action (if something has to be done consistently then you can just write down how long it will take). Now you just need to work out when you can complete each action and you can fit it in your time schedule (the daily calender on the iphone is good becasue you can write down how long each event will take).

5. This step is the most important one: You need to follow through with your goal and commit to your plan. Don’t give up! Always think of your outcome, the thing you want to achieve when working on your goals! Things like making a dream board, anchoring, quotes  and meditation might also help!

6. One last thing: Set goals for about 4-6 different key areas of your life. These are called categories. This will help you keep your life  balanced out through all areas. Some of your categories might include family, friends, school, hobbies, money, health or whatever other things you might think are key areas. Then pick your top goal for each of your categories and stick to it!

I hope this post has helped you to get a bit of an overview of the goal setting process again. Good luck with all your goals! I hope all your dreams come true and don’t ever let go of them! 🙂

Goal setting (part 6) Categories!

Here’s another quick post on goal setting. It’s about categories! Before you wonder what categories are, I’m going to explain:

When you set your goals, you shouldn’t just set a goal for one area of your life, set one for about 4-6 different key areas of your life. This will help you keep your life a bit more balanced. Because if you just concentrate on one of your goals for one area of your life and you ignore the rest, then you are not going to be very happy and you might even loose interest on that one goal. Some of your categories (or key areas of your life) could include:

Family& Friends (or two seperate categories;one for friends and one for family)

Hobbies (It’s important to have goals for your hobbies e.g playing piano and playing tennis)

Health (If you are unfit, one of your goals for Health could be going for regular runs. Another one could be changing your diet and eating healthier.)

Money (One of your goals for that category could be saving more money and not spending everything straight away. Or you want to earn more money and you want to look for a better income)

School (Do you have different goals for school like getting 90% in your English test instead of 70%? Or getting an A in your report?)

Career (if you kind of have an idea of what you want to do later on when you finish school, then you can start setting goals in that area and start working towards them)

You could have other categories as well of course, these are just a few ideas and the most common ones.

Now choose 4-6 categories you think are important. Write them down, and next to each one list all your goals for that category. Next you need to prioritise those goals. That means writing down your most important goal first (the one you want to achieve first and you think is the most significant)  and your least important one last. Do that for each of your categories. Now you can use the goal setting techniques I showed you in parts 1-5 and plan your goals for each of the categories. And then just start working on them!

What do you think about ‘categories’? Do you only set one goal at a time and work on it or do you have several goals for different categories?

goal setting (part 5)- Never giving up on your goals!

Have you started setting your goal and making your plan? Are you already working towards achieving your goal?

Then I’m going to tell you in this part how to ‘follow through’ with your goals. Following through means that you keep going and never give up. That you follow your plan until the goal is reached. Most people struggle with that. They just give up with their goal and don’t try to finish it. It might be because they loose interest or they think it’s too hard too achieve. Sometimes I struggle to focus on my goals as well, becasue I get distracted or I’m too lazy. But there are some things you can do to keep you following through with your goal: 🙂

-There’s a quote that could help you: “Even if you’re on the right track, you’ll get run over if you just sit there.”

-Always remind yourself of the outcome. The outcome is the goal and the thing you want to achieve. If we take Bob’s example with the race (from Goal setting part 4), his outcome is to come first in the school race with a time of 11 minutes. If you always remind yourself of that, then it will be easier to keep going.

-Make a dream board or vision board and stick photos of your goal on it. Hang it on your wall and look at it everyday.

-Think of the things you will get once you’ve achieved your goal. All the positive things that make you want to reach the goal. Will you just be really happy and proud or will you get an actual price for achieving your goal? Whatever it is remind yourself of it everyday.

-Close your eyes and imagine you are already there, you’ve already achieved your goal. “How do you feel?” What are you doing in that moment? Are you laughing, cheering, smiling, jumping around, hugging your friends or family? Or are you doing all of those things? If you think of this every night, then you will become more determined to achieve that goal.

-Try anchoring. (It’s in one of my posts called “Anchoring”). Think of a time when you were really focused on your goal and really determined and you felt like you were moving towards your outcome really fast. Anchor that emotion and do it as often as possible.

If you even try one of these tips I just gave you, you could be achieving your goal in no time and the best thing will be: you’ll be having fun!

What do you think of these tips?  Would you use those methods or do you use other methods to keep you moving forward towards your goal?

What I love about notebooks…

Notebooks. They are practical things and I love them.  I use them all the time. That’s why I thought I’d write a post about them 🙂

Many people use notebooks (even if it’s an app on their iphone that’ called ‘Notes’ or something). They might use them for writing down their ideas, thoughts, 100 list, quotes, recipes or small stories. Some people use them to draw or sketch in, stick photos into or to write down their friend’s phone number. With notebooks you can be creative. Some are also small and handy so you can take them with you anywhere you go.

I have heaps of them. Probably around 10 different notebooks for various purposes. One is for quotes I love and want to write down (or some I write myself), the other is for my 100 list, then there’s one I stick photos into. I also have some for my goals and another one just for notes or drawings.

I also love that you can get notebooks with cool covers, or plain notebooks that you can then decorate yourself.

Here’s some of my collection of notebooks:

  this one is for my 100 list

 and I use this one for my goals.

 a note from one of my notebooks 🙂

Do you have a notebook (or more)? What do you use it for?

Goal Setting (part 4)- How to make your plan!

So now you know what you want to achieve and why you want to achieve your goal. Guess what’s next? Yes! How do you want to achieve your goal? Because without knowing how to do something it’s a bit hard to get the result you want isn’t it? It’s a bit like solving a Maths problem; if you have no idea how to solve it, then you are not going to get a very good answer or result.

To better understand this question of ‘How am I going to achieve my goal” I can chanage it to “What actions do I have to take to get the result I want?” That’s clearer isn’t it?

Let’s use an example. You’ve got your goal which is to make cold, sweet lemon juice (yes you have to know excactly what your goal is!) and you know why you want to make that lemon juice (because you are thirsty and you need something refreshing to cool down from the hot sun). Now you just need to know how you are going to make that lemon juice. That’s why you need a recipe. Or a plan, as you would call it with a real-life goal. If you follow the recipe you’ll almost be guaranteed to get the perfect lemon juice. And if you follow your plan then you’ll almost (almost becasue something can always go wrong) be guaranteed to achieve your goal! But how do you make the perfect plan?

For this I’m going to show you the steps and then use a real-life example:

-First write down your goal. Also write down when it has to be achieved and how much time you’ve got to achieve it. (make it specific.)

-Then write down all the actions that need to be taken in order to have your goal achieved.

-Next you should put these actions in the order they have to be done. How long will these actions take? Write the time next to them. Some actions might have to be done consistently like training or going for a run, so you should write down how long each of these actions take on average.

-Now you can work out when you have time to complete those actions. For that you should make a plan and write down how many of these actions you are going to do each week (see the example) and how long you are going to do them for. Finally write them in your calender or you diary or planner (whatever you are using) and make sure every action is included in your plan.

-And then you just need to follow your plan and make sure you are working through it and not giving up on it (more to that in a later post). You should also make sure that your plan isn’t too hard to follow. You should leave time for other activities like school, homework, sleeping 🙂 Have fun working on your goal and achieving it!

EXAMPLE:

If you want you can read through the real-life example, because this might help you understand the whole goal setting process a bit better:

Let’s use Bob as an example.

-His goal: to come first in the 3km run at his school with a time of 11 minutes.

-At the moment Bob runs 3 kilometres at 13 and a half minutes, so he has to improve his time by 2 and a half minutes. He’s got 5 months to improve, which means each month he has to be 30 seconds faster.

-Some of the actions he might need to take: signing up for the run at school ( this will take him around 5 mins), going for regular 3 km runs 4 times a week (which will take around 20 mins each time he goes for a run), practising short 30m sprints (for 20 mins twice a week), going to the gym (once a week for 2 hours), and stretching everyday for 15 mins.

-Now he needs to write these actions down in the order they have to be done.  Number one could be signing up for the run at school. All the other activities have to be done consistently so he can skip this step

-Next, Bob needs to figure out where he is going to fit all the actions into his normal daily routine. For this he’s going to use a table. This is how a regular week looks for him now:

Bob’s normal week

Bob had a look at his table and filled in his training plan for a week. (notice all the actions that have to do with his goal are green):

Bob’s new training week

He’s also going to stretch for 15 minutes before he goes for a run and after.

-And then Bob just needs to follow his plan for the 5 months!

One last IMPORTANT note: Don’t forget to measure your progress every week (or even everyday) to see if you are moving towards your goal! Bob for example could measure his progress by timing himself on one of the runs each week to see how he’s going. If he’s not keeping up he might have to do more training.

I hope this helped you in making a really good plan for your goal! Would you use this goal setting method for your goals or do you have a different one?