This article was originally published in the January 2022 newsletter of the National Association of Transpersonal Hypnotherapists (NATH.world)
Manifesting your Desired Outcome for 2022
As 2021 comes to an end and we enjoy the holiday season, we inevitably move into the “New Year’s Resolution” season. Many of us set goals for the New Year only to abandon them within the first 90 days. Our goals for ourselves, our practice, or our clients can end up in that same pile of unopened workout DVDs and underused exercise equipment if they aren’t SMART goals. SMART is an acronym used for Goal Setting by many leaders and coaches. A SMART goal helps you clearly state what you want to accomplish and it helps you design a clear path to achieving your outcome. S stands for Specific – what will you accomplish and what actions steps will you take? M stands for Measurable – what data will you use to measure your goal – how much, how far, how often, etc. A stands for Achievable – do you have the necessary skills and resources? For example, if my goal is to win the 2022 Boston Marathon, but I’ve never run a 5k race in my hometown, I am doomed to failure before I begin! R stands for Relevant. Your goal must align with the larger Desired Outcome you have for your life or disappointment will, again, rear its ugly head. T stands for Time Bound. You must set a realistic time frame to achieve your desires. No one becomes a success overnight, no matter what the movies tell you!
This article will help you create a plan of action and make your commitment to change this year your new reality.
First, post your targets. Let’s say your goal is to walk 3 miles at each outing a minimum of 3 days a week (burning approximately 900 calories). First, find a place that your eyes will scan each day. Whether it’s posted on your bathroom mirror, your computer terminal at work, or your refrigerator, write your objective down and post it where you will see it every day. Seeing the commitment you made each day reinforces the new direction you’ve set for yourself.
Next, keep a written daily plan. This is a secret technique used by professionals in many fields to accomplish those targets they’ve set. Changes are more easily measured, monitored, and met when we pay attention to them each and every day. A daily review allows you to cut a really big goal into “bite sized” pieces. Pushing this metaphor, let’s say your objective this year is to lose 100 pounds. This can be overpowering just thinking about it! You could spend all of 2022 just looking for the perfect diet and exercise plan. Instead, cut the challenge into “bite sized” chunks which you can evaluate every day.
Here’s the idea: (Please don’t take this example as “your plan”. Consult a physician before starting any diet or exercise plan. Your doctor can tailor a plan for your personal needs.)
One pound is equal to approximately 3,500 calories. Most people can safely lose one to two pounds per week. So I’ll need to burn off, or not take in (eat or drink) 7,000 calories each week. With 52 weeks in a year, this plan even allows for you to – Avoid Burnout – and gives you an occasional break (see below). One hundred pounds is equal to 350,000 calories, with 365 days in a year, that’s less than 1,000 calories per day. To reference our walking model above, I could walk 3 miles every day and burn that off. Of course, a combination of eating less and exercising more is the best method for weight loss. My food choices are particularly important. After all, an apple is about 100 calories, but my favorite slice of pepperoni pizza runs about 300 calories!
Whatever your goal, you’ll need some way to monitor your progress. Whether it’s a weekly weight in, a pedometer showing the steps you’ve taken, or a certain number of repetitions of a given exercise, you’ll want to measure and note your progress. This will give you a feeling of accomplishment and buttress your objective when the “going gets tough”. Here again, use your daily plan and regularly monitor your progress. These are essential to charting your progress toward manifesting your goal.
Discuss your goals with friends and family. You’ll benefit from the support of others. Group support is essential to create real changes in your life. Naysayers and critics are not your friends, though they may well be family! So, avoid the pessimists and share your goals with only those who support your new direction for a life change.
Avoid burnout by rewarding yourself for progress. Set a timeframe to achieve a certain level of progress. When you reach that short term or intermediate goal – rejoice! By celebrating small victories you’ll reinforce your new direction. Celebrate; throwing a party, or having special night out, are great ways to have your supportive friends participate in your evolution.
Giving yourself small rewards along the way is essential to avoid burnout. You posted your targets. You know your level and pace of progress through your daily plan and monitoring system. Your friends and family have given you their full backing. This structure that you’ve built can support you and get you back on track after taking a well-deserved break or dealing with sickness or injury. Remember, a year is a long time. It’s not a speed race, even if that’s what you’re training for, it’s a marathon – you’re in for the long haul.
Here’s to you! You can do it! Now, go out and make it happen!
“Act as if what you do makes a difference…it does.” - William James psychologist and philosopher
“Hard work spotlights the character of some people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all” – Sam Ewing American baseball player
“Willpower is the hammer that drives action” – Ed Parker, Senior Grandmaster of the Art of Kenpo Karate