• Planning Your Challenge + Planning Worksheets

    Each challenge is 4 weeks with a planning week beforehand. You can use the planning week however you want, as an extra week of challenge, a week off, or a week to prepare.

     

    The planning phase is the MOST IMPORTANT part of a challenge. Please don’t just pick random goals! It may seem like a lot up front but will set you up for success.

     

    To help you with this, we've created the following instructions and worksheets (in google doc). Make sure to go to File --> Make a Copy, as you won't be able to edit the original.

    https://docs.google.com/document/d/131HtppGjPZ_dr7KoRS4Cqh50TYwya2TYZUnco-f8ZCQ/edit?usp=sharing

     

    A few notes before we start:

    1) This may seem like a lot of steps, but it's not! We just broke everything down into very small steps to make sure nothing was missed :)

    2) This takes the longest the first time you do it --> after you've done it once, it's easy to review and make changes quickly before each challenge.

     

    STEP ONE: THINK BIG. REAL BIG.

    What are my top things you want accomplish in the next six months to a year (or further out!)?  It’s okay for these to be vague and/or “dreamworld” things. These can be from ANY area of your life, not just fitness. You can come up with as many as you want here, the sky's the limit.

     

    Examples:

    Spend more time with my kids

    Get better at gymnastics

    Lose 20lbs

    Quit smoking

    Get out of debt

     

    STEP TWO: CUT DOWN AND RE-ORDER IN ORDER OF IMPORTANCE

    Next, pick your top 3-5 goals, and order them in order of importance to you. Which one is your top priority?

     

    This doesn't mean you can't do everything on your list eventually, however, we are finding focus areas for you to work on THIS challenge. 

     

    Think of this list of QUESTS. A quest is a big, over-arching goal that describes an outcome, however does not tell you how you are going to get there (ex: TO SEEK THE HOLY GRAIL is a quest, yet it doesn't say how they're going to do it)

     

    STEP THREE: BREAK DOWN YOUR QUESTS

    Next, start to brainstorm some ideas on how you want to do these things. We can still be somewhat vague here.

     

    Look at the above quests we created, and let’s break them down:

     

    Lose 20lbs

    Eat Better

    • Stop drinking soda

    • No eating fast food

    • Eat more vegetables

    • Count calories / macros

    • No more junk food

    Work out

    • Go to the gym

    • Do yoga

    • Go running

    • Walk every day

     

    Quit smoking

    Seriously, just stop. (cold turkey?)

    The patch?

    Start a support group with friends

     

                 Get out of debt

    Make a budget

    Review spending

    Get a raise

     

    Get better at gymnastics

    Lose 20lbs

    Find a program to follow or a class to attend

    Make sure to practice every day

     

    Spend more time with my kids

    Family dinners

    Find an activity to do together

    See if they would be interested in learning gymnastics

     

    STEP 3A: Look over the list and see if there is any overlap, or start to brainstorm ways to make some of them overlap. Here are a few ideas based on the goals above:

    -See if your kids are interested in gymnastics, so you could take a class together

    -See if your quit smoking support group would walk every day at lunch instead of going out for a cigarette

    -Hiking with the kids / Yoga with the kids?

    -Teach kids about budgeting (ha!)

    -Cook one healthy meal per week WITH the kids

     

     

    ALTERNATIVE FOR STEPS 2 AND 3: MAKE A MIND MAP

    For some people, visualizing goals makes things easier. Here's an example of the above, only in mind map format. Pink is the quests, blue is goals that could potentially overlap. IMG_6330.jpg

     

     

    STEP FOUR: DIG ONE STEP DEEPER

    NOW, look at each quest more in depth, and create SMART goals (Specific, measurable, attainable, realistic, and timely) based off of them.

     

    You won't do all of these goals this challenge - so don't get overwhelmed! This is just creating a list of SMART goals that line up with your quests to choose from for your challenge.

     

    Lose 20lbs

    Eat Better

    • Stop drinking soda

      • Reduce daily soda drinking by 1 can/glass per week until soda drinking is eliminated (So if you drink 4 cans a day now, start by drinking 3 cans a day, then 2 cans a day, then 1 can a day, and then 0)

    • No eating fast food

      • Bring lunch to work at least 3x per week instead of buying out for one month, then bring lunch to work at least 4x per week for one month, then bring lunch to work every day.

      • Reduce fast food intake by 1x per week.

      • Prep meals ahead and have food ready at home at least 3x per week.

      • Have healthy pre-prepped meals delivered for at least 50% of meals.

    • Eat more vegetables

      • Eat at least one vegetable at least once per day.

      • Eat at least one vegetable per meal.

    • Count calories / macros

      • Count calories for a week, and then look to see what changes you can make to add/reduce calories as needed. Then focus on getting between X and Y calories every day.

    Work out (I’ve included goals for 3 different styles of exercise, I wouldn’t recommend doing all three of these!)

    • Go to the gym

      • Pick a workout program and follow it as written (attending the gym the number of times per week it calls for)

      • Find a coach and work with them X times a week

      • Go to X class at the gym at least x per week

      • Find a new gym that is on the way home from work

    • Do yoga

      • Find a yoga studio and teacher I like. Try trials at X, Y, and Z yoga studios and attend at least 3 classes at each studio.

      • Attend yoga at least 3x per week.

    • Go running

      • Follow the X running program

      • Run at least 1 mile 3x per week

      • Walk/run at least 1 mile every other day. Increase running time each session - by the end of the month, run 1 mile without stopping.

     

    Quit smoking

    Cold turkey? The patch?

    • Determine best method for me to quit - is it gum? The patch? Cold turkey? Once determined, make a plan based on that method of quitting. (Yes: do research and make a plan is a goal!)

    • Reduce number of cigarettes smoked per day by 25% each week.

    Start a support group with friends

    • Reach out to X number of friends that smoke and see if they want to start a FB support group with me to quit smoking.

    • Look for an online support group (and join one!)

     

    Get out of debt

    Make a budget

    • Make a budget spreadsheet or find budgeting software that automatically pulls in spending.

    • Review budget

    • progress at the end of each week to determine status

    Review spending

    • Upload all data to X budget site and analyze spending. Where can I reduce spending?

    • Write out my top spending categories and determine if there is anything I can reduce spending on.

    • Only allow one trip to Target/Wal Mart per month

    Get a raise

    • Make a plan to ask my boss for a raise. Read up on different tips and techniques on how to do this. Each week, write out a summary of what I learned. Ask for a raise by X date.

     

    Get better at gymnastics

    Lose 20lbs

    • Overlapping goal! :)

    Find a program to follow or a class to attend, and commit to it at least X per week

    Make sure to practice every day

    • Practice X movement for at least 20 minutes each day after work before dinner.

     

    Spend more time with my kids

    Family dinners

    • Start having family dinners at least 3x per week

    Find an activity to do together

    • See if they would be interested in learning gymnastics

    • Ask kids what they are interested in, and what we could do together.

     

     

     

     

    STEP FIVE: CREATING INDIVIDUAL CHALLENGE GOALS

    Now, this list looks EXHAUSTING. But it shouldn’t be. This is what you’re going to do over the next 6 months to a year - not in the next 4 weeks. If you tried to do all of this at once, you would likely fail as it is too much.

     

    We recommend you don’t pick more than FOUR goals per challenge.

     

    So based on the above, I might choose:

     

    Quest: Lose 20lbs and Spend more time with my kids:

    • Start having healthy family dinners at least 3x per week

    • Find a yoga studio and teacher I like. Try trials at X, Y, and Z yoga studios and attend at least 3 classes at each studio.

    Quest: Quit Smoking

    • Reduce number of cigarettes smoked per day by 25% each week.

    Quest: Get out of Debt

    • Make a plan to ask my boss for a raise. Read up on different tips and techniques on how to do this. Each week, write out a summary of what I learned. Ask for a raise by X date.

     

    Note that we haven’t touched on a lot of elements. THAT’S OKAY. Each challenge is only FOUR WEEKS LONG. If it seems like this is too easy, it's probably the right amount of goals :)

     

    STEP SIX: Post Challenge Retrospective

    Read more about the Post Challenge Retrospective here.

     

    STEP SEVEN: Planning Your Next Challenge

    The good news is, you don't have to do this at the beginning of every challenge!

     

    After the challenge retrospective is done, quickly go over each of these steps. 

          a ) Are your big, over-arching quests still the same? If yes, leave them as they are. If not, update as necessary.

         b ) Based on your retrospective, make changes to step three and four.

          c) If you were successful in your first challenge, you may just want to cross goals off and pick from the same list that you made last time in step four!

     


    WORKSHEET CAN BE FOUND HERE. CLICK FILE --> MAKE A COPY, AS YOU CAN NOT EDIT THE ORIGINAL.

     

    FAQ:

    1) Why do all of this just to pick four goals?

    By looking at where you want to be in 6 months to a year, it's easier to look at what you need to be doing TODAY to get there.

     

    Think of it like building a map. If you know you need to walk to a specific location, but have no idea how to get there, you're going to likely get lost and have to start all over again many times.

     

    But if you take the time to draw out the map to follow, even though it takes a bit of time up front, not only will you be able to see where you're going, but how far you've come, and you'll know exactly how long it will take for you to get there. This not only helps for actual success of getting things done, but mentally to make a gigantic goal that seems far away feel like it's actually possible.

     

    2) Why just four goals? What if I want to do five?

    I'm not going to stop you from doing more, however: the majority of people who do not complete a challenge is because they bit off more than they could chew. 

    Edited by spezzy

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