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CONTRACTING YOUR PERSONAL GOALS
TO KEEP YOU MOTIVATED

By Chris Zaino

"I'm going to lose 20 pounds!" or "I am going to get back in shape this year!". These are just two of many goals I here people throwing around day in and day out. There is nothing wrong with having goals. It is whether or not you stick with achieving them or not that makes the difference. Everyone has goals that they want to achieve, but it is the loss of motivation, discipline, and drive that gets in our way to achieve them.

Why not make contracts with yourself? Yes, a real contract, signature and all, to achieving your goals. I am going to give you a simple outline of a contract that you can use to put yourself on track to reaching your goals once and for all. The outline for your contract consists of five parts. These parts are:

1. LONG TERM GOALS
2. SHORT TERM GOALS (be very specific)
3. PAYOFFS and BENEFITS
4. REWARDS
5. ACTION PLAN

You first must get out a sheet of paper and think about ways to better yourself and translate these ways into goals. The first part, Long- Term Goals, should be something you want to achieve within 1-3 years and not too general. For example it might be to compete in a bodybuilding contest or to buy a car you had your eyes on.

Now you go to the second part, which are Short- Term Goals. This is where you must be very specific. This should be a REALISTIC goal that you will set out to achieve within an 8-12 week period. Examples are to drop your bodyfat from 18% to 14% or to increase your bench press from 260lbs to 300lbs. Your short-term goals are the ones that you will be shooting for now that when combined with your other short-term goals will yield your long-term goal.

Payoffs and Benefits is the third section. This is where you will write down what the benefits of your long-term goal when you achieve it. Let's take losing weight that is a common goal for most people. Losing weight will make you feel better, look better, a greater sense of well-being, clothes fitting better, makes you look younger, etc. Whatever you feel your goal will benefit you when it is achieved write down.

The fourth part is Rewards. This is the fun part. Write down the rewards you will give yourself when the goal is achieved. Again, using weight as an example, It might be to buy yourself a new dress, or for guys a nice suit. Make sure it is a great reward because you will owe to yourself when your goal is met.

The Fifth and final, and most important, is your ACTION PLAN. This is the section where you will list the things you will change, do, or acknowledge everyday to achieve you short term goal that will eventually lead to your ultimate long term goal. Here is an example for some looking to drop their body fat let's say 4% and to put on about three pounds of muscle:

1. Train with weights at least 3-4 times a week
2. Complete 30 min. of Cardio on empty stomach 4-6 days a week.
3. Prepare all my meals in advance (prevents cheating on junk food)
4. Eat a clean low fat ,well balanced diet (at least 4-5 small meals a day)
5. Keep a daily journal of how I feel and what I eat

Your ACTION PLAN must also be specific and realistic. I wouldn't run 10 miles a day at the very beginning so instead shoot for two.

Now it is time to make it legal. With all five parts complete write the following statements: "I hereby state that will abide by everything listed above, I can do it! It will be achieved! There is no stopping me! I have the discipline determination, and the will to achieve all of my goals! With out doubts consider it done!!!

Signature______________________ Date_________

Your contract is now valid and it is up to you and your passions to achieve your goal. Make copies of your contract and post it everywhere. On the refrigerator at work, make sure you see it at least five times a day.

Another handy tip is to hang up a calendar. If you followed your ACTION PLAN perfectly for that day, initial that day on your calendar. It will give you a sense of accomplishment at the end of each day and to see how discipline you are staying towards achieving your goal.

You can use this contract for any goal you want from being a better student in school to learning how to cook a gourmet meal. There is no goal too large or too small. A goal cannot be met without taking action. So take the time to make a contract to your goals, and don't let anything get in your way. If you do not do something to better yourself today, you will be the same tomorrow as you were yesterday. GOALS!

Thanks for reading!

If you have any questions or comments, you can e-mail us.

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