Plan and Execute your SMART goals for 2021! This video is the sequel to Episode 5: “Crush Your 2021 Resolutions” and make sure this new year is a new you!
Transcript:
| Intro: How to Execute Your Goals | 00:50-02:49 |
| Execution Step One | 02:50-06:07 |
| Execution Step Two | 06:08-08:07 |
| Execution Step Three | 08:09-09:57 |
| Execution Step Four | 09:58-10:59 |
| Execution Step Five | 11:00-12:11 |
| Remembering the WHY | 12:12-17:32 |
| The 3 Questions | 17:33-19:50 |
| Conclusion | 19:51-21:34 |
Transcript:
Dr. Clayton Roach:
Alright, we got a few people that are live, we got the hearts, and we got the thumbs up!
Dr. Ben Boudreau:
Awesome, keep the love coming!
Dr. Clayton Roach:
People know the routine! Well, first I want to thank people for being live with us this is the sixth week, so we are loving this. We are having fun! Good evening Kathy, Grayson, Lisa, and so Ben you have been reading a book by a guy by the name of Ray Dalio. Ray Dalio is a wealthy guy who speaks a lot about execution and how to manifest things in your life. Last week we talked about how to set goals and I think it was a little incomplete so we decided to basically talk about how to execute on your goals and this breakthrough method that Ray Dalio talks about in his book, so maybe you can kind of lead us through the process and how you got into this book and what we are going to do and what we are going to talk about tonight.
Dr. Ben Boudreau:
This is the book here; it is called Principles by Ray Dalio and it is a great book on how to follow through and execute with your goals. Really nicely organized book as well with simple procedures, do’s and do not that have worked for him in the past that may work for you but there are tons of principles in this book that you can apply to real life.
So, I took a few of these principles out of the book and amalgamated them with other principles that I have read along the way and podcasts that I have listened to, to help construct tonight’s topic, which is how to execute and follow through on the goals that you set for yourselves. It is a five-step procedure, if you have a pen and paper you can start writing now or again you can follow through with us over the course of the week.
Dr. Clayton Roach:
What we are going to do is create a little PDF to post in the comment section so you can take it and print it. Hopefully, we get to do it. I think we are going to be okay to do it so just look on the bottom here once we are done with the live version it will be in there. You can kind of print it out and then you can use it to make sure that you follow through on what we just talked about. So, go ahead and do the first step.
Dr. Ben Boudreau:
Just reading from the steps here, step number one has clear goals and believes in them. So, last week we spoke about how you can make your goals clear. This is about not confusing your wants with your needs. If we add on to the idea of last week and how we were promoting weight loss you want to be able to be like if I want to lose weight, I need to do this or I need to do that. You should have to say to yourself okay I really want to do this, but I need to lose weight, so you need to organize your life to prioritize that goal as being number one, making it number one.
And that means making the time or possibly cutting certain things out of your lifestyle that otherwise would be taking up space for you to do the thing that you need to get done. The things that you want, that is point number one to prioritize your goals and have them make them clearer in your life.
Dr. Clayton Roach:
I don’t know how many of you at home have a to-do list. The things that stay on your list week after week are the things you procrastinate on. You’re not motivated to do these things. They are obviously not high on your value list and are things that you put aside. When your goal is aligned with your values, you will take the time to do it and will find energy. You will do whatever it takes to get to that goal.
If that’s not the case, you probably picked a goal that wasn’t aligned with your values. There are desires versus your true goal. For example, you want to lose weight but you also want a promotion. The highest on your value is your health. Yes, you may want a promotion and the extra money. But you fully understand that if you don’t take care of your health you may not be able to enjoy the money that you will earn from having a promotion. So the promotion is the want and weight loss is really what truly resonates most with your values. You to distinguish between your desires and your wants, what you truly need. Does that make sense?
Dr. Ben Boudreau:
Thumbs up if that makes sense to you. Point number two, numero Deux, identify and do not tolerate the problems. The only negative thoughts that you have are the ones that you truly believe so a lot of the time especially when it comes to the example of losing weight or getting into the gym, a lot of it has to do with the environment that you’re in. The people around you, the media that you consume, the food that you eat, make you who you are. So, you need to do a quick assessment of the environment to determine is this the right environment for me, is this going to help me succeed and move forward. Is this the best environment for me to grow in? If a flower is in a field and the environment is not right, it is never going to flourish.
Dr. Clayton Roach:
Great example. You know you are opening a business and you do not have a proper account; you do not have what it means for that business to flourish. It is the same thing. If you are excited about your goal and you are surrounding yourself with people and say you do not need to lose weight, what are you doing. Getting up early in the morning and going for a run and you are being criticized for having a lofty goal, those are probably not the people you want to hang around with while you are committing to change in your life.
I say the people that you want to be around or the people that support your values and support who you are as a human being and the aspirations you have. If you surround yourself with people that have that same inspiration, they will bring fuel to you and allow you to be able to persevere at times where you are feeling down, at times where you are struggling, they will be there rooting for you and kicking you in the butt to get you going right. That is point number two.
Dr. Ben Boudreau:
Point number three, diagnose problems to get at their root causes the strongest force in the human mind is consistency. We spoke last week about how the human mind produces 60 000 thoughts per day and 95% of those thoughts are the same thoughts that you had yesterday. The brain loves consistency in its day so when you try to do something new expect that your mind is going to give you a little bit of pushback. That is okay, nobody’s perfect when adopting a new routine. There’s always something that the mind is going to say this is outside of normal, this is not what I’m used to. There is going to be a little bit of inherent pushback you just have to be able to make it over that hump and if you make it over that hump your brain will surely adapt, and you’ll push through.
Dr. Clayton Roach:
Be comfortable with uncertainty. When you’re putting a goal together there are uncertainties because the certainty is what you’ve always done, and you know that if you continue with that certainty, you’re going to get more of what you’re trying to get away from. This is why you are trying to lose weight in this example so you must be comfortable with uncertainty and the brain eventually will get used to that uncertainty and you will start to create new patterns, new brain activity that will basically help nourish that pattern in terms of what you want in your life.
Dr. Ben Boudreau:
Learn to change and be the change for yourself because mentally you want to be there. You want to be there it is just giving you a little bit of pushback and you’ve got the strength to fight through it. You know who you are. Next up number four design a plan. We talked about this last week with your smart goals. This is exactly how you design that plan so again just to run through the acronym one more time. Make sure the goal is specifics measurable m attainable a reasonable r and that it is time-bound t.
SMART makes sure that you have a start and an end date that works for you and have few goals set in between that are attainable and reachable and measurable and specific. If you missed last week’s episode you can always watch us and catch us on YouTube or on the Roach Chiropractic page on Facebook where you can catch Dr. Roach and Dr. Boudreau from Roach Chiropractic Centre in Bedford Nova Scotia.
Alright, point number five push through to completion and get over the million-year-old thinking that is stopping you from succeeding. This is the hump getting over the hump.
Dr. Clayton Roach:
If you believe you can’t do it, you will not do it. If you believe you can do it you will do it so set the mind frame and push through it’s a hundred-meter dash you cannot stop at 90. keep going keep pushing every day and then once in a while stop and admire what you’ve done right have moments of gratitude in your morning hour of power be grateful for the things that you’ve accomplished and be grateful for the environment that you’ve created so that it’s conducive for you to achieve what you’ve settled to achieve.
Dr. Ben Boudreau:
Guys when we were born we were born with the same cells as some of the greatest leaders in the entire world yeah sure our DNA might be a little bit different but our cells were the exact same and over time we were conditioned to believe and think in a certain way push yourself to believe in what your values are why you’re doing it remember and remind yourself realign and connect with what it is that you want to accomplish that day and you will surely push through we taught you guys a few weeks ago about the benefits of making a morning routine it’s one of the best ways to remember why it is that you do what you do each and every single day align your values and preps you for the day to come.
Dr. Clayton Roach:
I want to tell a story about a patient that I saw close to a year ago and she came in with pain in her lower back, which is nothing different than what we typically see, and I talked to you about this too, Ben. You must dig into people in terms of why they’re there and the pain is not the reason why they’re there. It’s almost never the reason why they’re there. The reason they’re there is because of what the pain has taken away from them. The likelihood that it’s taken away from them, the fun part that was in them is now gone.
The things they loved to be able to do that they can no longer do, that is truly the reason why they’re there. I was sitting down with this lady and she had a lot of low back pain, she had pain going down her leg, she was a little older and she had grandkids. What happened was the grandkids came in to see him. I’ll backtrack a little bit, she was there because she thought of the back pain and the pain going down the leg. I asked what is the reason why you’re here because you could take a pill and the pain would go away. What is truly manifesting in your life that drove you here?
Dr. Roach Continued:
You know things you can no longer do, the things that you’d love to be able to enjoy, what’s the thing that you’d want to be able to get back to. She said not too long ago my grandkids came to the house and the boy told the little girl don’t play too hard with grandma because her back hurts and that really struck her that she had become that person that her grandkids needed to be careful around. She said I admit I can’t keep up with my grandkids, I can’t go up the stairs and if they’re upstairs I have to tell them to come back and she started tearing up because that was the reason why she wanted to come in and be helped.
The why is really important when you’re setting goals. Never lose sight of why you’re doing this and if we take a look at weight loss and I don’t want to end on the somber note but sometimes death is not bad. If you didn’t live a good diet, you didn’t exercise, you die. The problem is that’s not usually how it goes. If you don’t live a healthy life you have people that have a stroke and you have people who have diabetes and the hardship that comes from that sometimes is more of a burden in your life than actual death. That is enough of a big why in terms of losing weight and living a healthier lifestyle.
Dr. Roach Continued:
Every morning in your hour of power is looking at the people that are around you and want to have you around. What does it mean to them to not have you be at a hundred percent, what does it mean to you not to be at a hundred percent with them? When the why gets you up in the morning that’s when you know that you have a goal that will last a lifetime and it’s not just a goal, it’ll change your life. It becomes a lifestyle. I can’t stress enough how many people we see that if they had done this five, ten years ago would have totally changed their destiny but we can’t live in the past. Today is today, make a choice, commit to making that change and push through to completion.
Ben and I will be there to cheer you on and if a year from now you say thanks for that hump day conversation because it really struck me and I’m not going to tolerate this anymore. That’s what I wish for you this year and it’s been a tough year. We’ve all been kicked in the butt, create your own win, create your win for the people around you and make sure that you strive to be the best version of yourself in 2021. That’s my message, Ben.
Dr. Ben Boudreau:
I just have one thing to add for you. That was awesome, Dr. Roach. I’m going to give you a Dr. Ben question because I always send you folks home with some homework. There are three questions: what’s the goal and why do you want it, what is true in the situation here, what are my limitations but also what are my advantages? What can I use to leverage myself here, what do I already have, what are my tangible tools right now in the toolbox?
The third part is what are you going to do about the situation now? If you’re seeing us already, you’ve already tackled a little bit of that. Most people don’t make it through the door. In fact, a lot of people don’t make it through the door. You can use this opportunity to invite people and share and like and subscribe. It encourages people to step through the door and fill in that third party. There are things that we send you home with that you can do to even more help yourselves and your lifestyle and maintain your adjustments.
Dr. Clayton Roach:
Ask questions! We’re here for you, we’re doing this to create change for you, but you got to let us help you. This is a team approach. We do it in our own lives. I would totally feel unethical and hypocritical if we were telling you to do this where we didn’t do it. We want to engage in the conversation and commit to sharing this video. I guarantee you at one point somebody’s going to tell you to thank you for sharing that video because it got me out of the rut that I was in. They may thank you down the road for changing their lives so commit to sharing this video with your group of friends whatever they decide to do with it, they decide to do with it but the information is there for the taking. That’s my message.
Dr. Ben Boudreau:
One last thing, if you haven’t commented yet, this is the book, “Principles” by Ray Dalio. If you guys have books that you’re reading and you want other people to know about it if you think it’s nice, healthy material, post in the comments section. Let people know what you are reading. What kind of information are you learning about, we can learn from you, you learn from us, it’s a sharing circle.
Dr. Clayton Roach:
We love you and appreciate you. Episode number six is next week. We’ve got another good topic but we need more topics so comment, like, follow, share. Ben, thank you for today. You rocked it at the clinic so thank you for taking care of the people in our community. I think we’re having a bigger impact having you in our clinic so that’s been a blessing. Thank you so much and we look forward to doing this again next week.
