MOD Goal Setting

Most people want to improve their life and help their loved ones, but they are often discouraged or not sure what else they can do. If this sounds familiar, understanding goals might be the key you need. This article is meant to empower you with knowledge about goals and encourage you to pursue them.

Reasons goals don’t work for people include a misunderstanding about what a goal is, how to set a goal, and underestimating important goal considerations.

This page shares the following information…

What is a Goal?
What is a MOD Goal?
Goal Setting
Important Goal Considerations
Clarity Collaborators

A fifty-year study of upward socioeconomic mobility in America concluded the most important factor was long time perspective (Brian Tracy, Goals!).

What is a Goal?

A goal is a measurable and dated achievement. Without a way to measure it, or a finish date, it’s a desire. A goal takes the to do list or scheduling and adds leverage, with intention.

You could achieve the desire to improve your fitness by just exercising more often, eating better, and sleeping better. But this is not a goal, because it is not measurable. Even if you put specific tasks for these things on a to do list or on your calendar, it does not make the desire a goal.

If you are not currently pursuing goals, and are not exercising regularly, the one goal I would recommend starting with would be to exercise. Studies show that improving our physical fitness can also have a positive effect on our brain and our mood.

Some example physical fitness goals could be, to do __ push-ups in __ months, or run a five kilometer race (5K) in __ minutes in __ months. Consider the common desire to “lose weight” which is not a goal, it is simply a desire, and a very popular new year’s resolution. A weight loss goal would be more like, lose __ pounds in __ months. If you are interested in some basic fitness standards, each of the U.S. military branches has their own physical fitness tests and standards that are available online.

The most popular type of goal setting format is the SMART goal. I have seen slightly different definitions of a SMART goal, but it is usually something like Specific, Measurable, Attainable, Relevant, and Time bound. Near the end of each year, thousands of people search for “SMART Goals” online. I believe there is a better way.

The more I pursue goals, the more I prefer the idea of a MOD Goal. I know, it doesn’t sound as cool, but it’s more practical. I’m not saying SMART goals are not useful or helpful, they obviously are, as they have helped many people including me.

What is a MOD Goal?

A MOD goal is a measurable, outlined, and dated achievement. What I mean by outlined is to break it down into smaller goals in shorter time frames. If you want to be able to do __ push-ups by the end of the next 12 months, then make smaller monthly goals of __ more push-ups at the end of each month. Then add some supporting habits, like doing a couple sets of push-ups each day or every other day, or many sets of push-ups two times a week. It’s my understanding that recovery time depends on how hard we exercise, our food, rest, and metabolism.

Another way of looking at a MOD goal is that it is not huge, intimidating, and tempting, but it is also not small and easy. It is a moderately challenging goal. A moderate goal should be just outside of your comfort zone, but possible. It requires consistent and considerable effort without being discouraging.

While being outlined is not a necessity, I find it very helpful to stay on track for long-term goals. It provides helpful feedback that allows you to have an idea of whether you are doing what needs to be done, or if you need to step up the effort. Adding the outlined part of the goal makes it less simple but more practical.

People who have direction in their lives go farther faster (Zig Ziglar, Over the Top).

Goal Setting

Goal Setting is recording a goal and thinking about how you can achieve it, and implement supporting habits. A goal is mid-level planning, the lowest being a to do list or scheduling tasks on a calendar. The highest level of planning is a deliberate, thought out, recorded plan with many pages of details.

Some people are more inspired by huge goals that push them. But huge goals may intimidate some people and even discourage them. Even worse, setting huge goals could tempt you with some bad behaviors. In the case of making more money, huge goals could tempt you to take advantage of people.

Have you ever wondered why 92 percent of people fail at their goals? Because we tend to set goals that are foolishly optimistic… 90 percent of the people who cut their goal in half said they had an increased desire to work on their goal (Jon Acuff, Finish).

Some people are more inspired by small goals. However, something tells me that if someone sets a goal for 50 push-ups in 10 months, and they can already do 30-40 push-ups, then they will probably reach their goal in less than half the time. To me, this would be a waste of a goal because there is no real challenge. They could have just started doing more push-ups when they felt like it and soon find they could do 50.

I recommend moderately challenging goals that are out of your comfort zone and challenging, but not intimidating. A moderately challenging goal might feel like, I think I can achieve it but I’m not sure. The goal of 50 push ups in 10 months might be considered a moderately challenging goal for someone who can presently do 10-20.

If you can get into a habit of goal setting each year, and breaking down your yearly goal into quarterly, monthly, and even weekly goals, and building supporting habits that drive those goals, you are more likely to achieve them. Supporting habits are future based and adjustable. Not to be confused with key performance indicators (KPI) that are based on past performance and are not adjustable.

Considering the fitness goal of doing __ push-ups in the next __ months, a support habit or key action would be doing __ push-ups tomorrow or by the end of the week. While the number of push-ups you did yesterday or last week is the lag measure or a KPI.

Another important part of goal setting is anticipating the potential opportunities and challenges of the goal. With the __ push-ups in __ months goal, some opportunities might include making it part of your morning and/or evening routine, or meeting with a work out partner three days a week to do a few sets, eating better, or getting better rest. An expected challenge might be to find the time. That’s where recording your intentions helps with personal accountability and leverage for the opportunities and challenges.

Habit stacking is a special form of implementation intention. Rather than pairing your new habit with a particular time and place, you pair it with a current habit (James Clear, Atomic Habits). Like doing a set of push-ups right before you shower, or right before you sit down to eat breakfast, or dinner. I have found it helpful to do a quick body weight exercise immediately after I wake up in the morning, or early in my evening routine.

Most people think time is our most valuable resource. I disagree. I think truth is our most valuable resource, because it is only with truth that we can make good use of our time. The truth about goals is there are many factors that influence them. Another truth is we can influence all of those factors.

Studies show people achieve more with a long-term perspective and thinking about their next steps, by increasing clarity and focus. A Personal Planning Package can help.

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Important Goal Considerations

While understanding what a goal is and how to set a goal are important first steps to achieving a goal, there is a lot more to achievements in general. Pursuing goals is a bit more complex, as there are many other skill sets and environmental forces that influence our daily activities or any long-term achievement, whether it involves a goal or not. Our identity, decision making, mindset, health, meaning, relationships, and commitments have a strong influence on our goals. First, understand that pursuing any new goal is difficult for a while, as the body and mind are not used to the change. It might take time to see the progress you expect.

IDENTITY

The law of awareness shows us that we must know our self to grow our self (John Maxwell, The 15 Invaluable Laws of Growth). Getting clear on our identity – and that alone – is what determines how well we will live (Brady Boyd, Sons and Daughters). Identity influences every aspect of our character, but it has special relevance to grit (Angela Duckworth, Grit). Our identity forms our most important internal beliefs that have a ripple effect on our life and ultimately create our personal standards, which affect our circumstances. Your circumstances do not define you, your identity does (Tim Tebow, Shaken).

DECISION-MAKING

At work and in life, we often think that we want truth when we’re really seeking reassurance… When making important decisions consider widening your options, reality-test assumptions, and attain some distance (Chip Heath and Dan Heath, Decisive). Pursuing worthy goals always invites challenging decisions. I’ve found it helpful to try to limit emotion and clarify facts and assumptions, then compare options, and ask myself how I will feel about each option five years from now.

MINDSET

Those with the growth mindset found success in doing their best, learning and improving. And this is exactly what we find in the champions (Carol Dweck, PhD, Mindset). Whether you think you can or you think you can’t, you’re right (Henry Ford). A positive mindset enables a person to endure suffering and disappointment as well as enhance enjoyment and satisfaction (Viktor Frankl, Man’s Search For Meaning). Our thoughts and words effect each other, and help to condition, if not create, attitudes (Norman Vincent Peale, The Power of Positive Thinking). Literally hundreds of studies show that pessimists give up more easily and get depressed more often (Martin Seligman, PhD, Learned Optimism).

I find it helpful to work on having an emotionally fit, positive, growth mindset. Basically managing my emotions, trying to be grateful for the good in my life and believe there are ways the future can get better, and knowing that I can always learn from my actions and do better in the future. I find the most empowering principle for this is to quickly replace thoughts that start with, “I can’t…” or “Why can’t I…” with thoughts that start with “How can I…"

We are not our thoughts and emotions, we are what we do with them. With each thought and emotion we have three basic choices, embrace it, replace it, or investigate it. If you know you should replace it, the sooner the better, don’t mess with it. Investigating a thought or emotion is basically asking where it came from, what it wants, and is it good for your long-term goal.

EMOTIONAL INTELLIGENCE

Emotional Intelligence is the single biggest predictor of performance in the workplace and the strongest driver of leadership and personal excellence (Travis Bradberry and Jean Greaves, Emotional Intelligence 2.0). Our mind has a reticular activating system (RAS) that works in the "background” of our conscious mind, or in our subconscious. Our RAS is constantly looking for ways to realize or justify what our conscious mind deliberately focuses on.

HEALTH

Health is our first wealth (Ralph Waldo Emerson). People who are physically active are happier and more satisfied with their lives. This is true whether their preferred activity is walking, running, swimming, dancing, biking, playing sports, lifting weights, or practicing yoga (Kelly McGonigal, PhD, The Joy of Movement). The seven pillars of health include water, sleep and rest, living food, exercise, detoxification, and coping with stress (Don Colbert, MD, The Seven Pillars of Health). Breathing, sweating, and digestion/excretion are the three main ways our bodies detoxify (Richard Carmona, MD, 30 Days to a Better Brain). Exercise can help with how we detox, especially aerobic exercise.

National Geographic studied longevity and concluded the core principles of a long life are found in lifestyle, spirituality, and community (Dan Buettner, The Blue Zones). There are many aging pathways, or indicators, and four important ones include AMPK, autophagy, inflammation, and oxidation. The science shows that a diet low in saturated fat can help boost the positive effects of each of these four aging indicators, along with other indicators, and no added salt or added sugar can help also (Michael Greger, MD, How Not to Age). Simple lifestyle changes, like, eat well, move more, stress less, and love more, can reverse most chronic diseases (Dean Ornish, MD, and Anne Ornish, UnDo It!). Our lifestyle has three core areas, food, activity, and rest.

Our food is the building blocks of our biology, as it provides calories for energy and nutrients for proper function and repair. All food contains different levels of macro, micro, and phyto nutrients. Macronutrients include water, carbohydrates, protein, and fat. Micronutrients include vitamins and minerals. Phytonutrients are different nutrients we are still learning about. Our activity determines whether we will burn off more calories than we consume. The quantity and quality of our rest influences how our body will use nutrients to repair itself.

MEANING

People pursue power and pleasure when they lack meaning (Viktor Frankl, Man's Search for Meaning). Life only has meaning if we are reaching out and striving for goals (Aristotle). One thing we know is that chasing meaning is better for your health than trying to avoid discomfort (Kelly McGonigal, PhD). What drives you is not logic, it’s emotion. Want to be driven? Understand the emotion behind your motives and harness it, so it doesn’t harness you (Kevin Miller, What Drives You). Visualizing the process of reaching your goals increases the probability of achieving them (Gary Keller and Jay Papasan, The One Thing).

RELATIONSHIPS

We are the average of the five people we spend the most time with (Jim Rohn). We are hardwired to connect with others, it’s what gives purpose and meaning to our lives (Brene Brown, Daring Greatly). There are many ways to influence people including the cultural norm of reciprocity, and liking, which are powerful motivators (Robert Cialdini, Influence). There are three basic types of performers in the workplace, givers, takers, and matchers. The worst and the best performers are givers. The main difference is it takes time for givers to build goodwill and trust, but when they do, if they ask for help, they often get it (Adam Grant, Give and Take). Almost everyone you meet feels that they are superior to you in some way. A sure way to their heart is to let them realize that you recognize their importance, sincerely (Dale Carnegie, How To Win Friends & Influence People).

Decades of studying relationships and running a Love Lab, shows that successful couples don’t fight less than other couples – they fight better. Which starts with turning toward them in a positive way, anytime they make a bid for connection (John Gottman and Julie Schwartz Gottman, The LOVE Prescription). The fundamental attribution error is the tendency to attribute negative behavior to their intentions or personality, while attributing our negative behavior to the situation (Patrick Lencioni, The Advantage). Women are more likely to talk about feelings and experiences, and men are more likely to talk about ideas and theories (Drs. Les and Leslie Parrott, Real Relationships). Without love from him, she reacts without respect; without respect from her, he reacts without love. Around and around it goes. I call it the Crazy Cycle (Dr. Emerson Eggerichs, Love & Respect). Not only are our styles of communicating different but our brains, hormones, stress reactions, nutritional requirements, and exercise requirements are different as well (John Gray, PhD, Men Are From Mars, Women Are From Venus).

We all have an emotional bank account where trust is the currency, and our actions and communication determines our deposits and withdrawals… Communication is the most important skill in life… Communication experts estimate that it is about 60 percent body language, 30 percent sounds and tone of voice, and only 10 percent is represented by our words (Stephen Covey, The 7 Habits of Highly Effective People).

We can improve our body language competency and become more confident… Some communication tips include, a strong introduction, respect everyone, take your time, ask questions and get to know them, and share something personal about yourself (Janine Driver, You Say More Than You Think). People have different baselines of body language behavior, and discomfort can be mistaken for deception… Be careful not to label someone with limited information like one observation (Joe Navarro, What Every Body is Saying).

The quality of your life is fundamentally a function of how you handle crucial conversations that include opposing opinions and strong emotions…start with the heart, learn to look for safety problems, and learn to make the conversation feel more safe (Kerry Patterson, Joseph Grenny, Ron McMillan, and Al Switzler, Crucial Conversations). Good communication is built first on who you are – and only later on what you do (Drs. Les and Leslie Parrott, Saving Your Marriage Before It Starts). When we talk about setting the conversational table, there are three ideas that are so basic they are often neglected. Yet these three ideas are key for setting the table for meaningful conversations: invitation, expectations, and preparation (Russell Verhey, The Conversationalist).

COMMITMENT

In sum, no matter the domain, the highly successful had a kind of ferocious determination that was a combination of passion and perseverance. In a word, they had grit (Angela Duckworth, Grit). Grit isn’t inborn, it’s developed like a muscle, and it starts with awareness (Daniel Coyle, The Little Book of Talent). The closer psychologists looked at the careers of the gifted, the more it seemed that preparation and practice had a bigger role than natural talent (Malcolm Gladwell, Outliers).

Winners quit all the time. They just quit the right stuff at the right time… If you are considering doing something remarkable, having doubts might be good, along with setting the quitting criteria ahead of time (Seth Godin, Dip). It is important that we all strive to be useful, and some ways we can do so include, have a vision, think big, work hard, be humble and learn, and accept responsibility to help other people (Arnold Schwarzenegger, Be Useful).

If you want a breakthrough, it helps to consider your state in each moment, the stories you tell yourself, and your strategies (Tony Robbins). Almost four decades of studying success, it’s clear the most successful people in any field are not just lucky. They have a different set of beliefs and a different strategy. They do things differently (Tony Robbins, Unshakeable). Considering all success principles, without self-discipline, none of them work. With self-discipline, they all work (Brian Tracy, No Excuses!). Improving health and reducing stress help increase willpower, specifically exercise, a good night’s rest, quality relationship time, and religious or spiritual practices… The closest thing to a quick fix for willpower, is to slow your breathing to four to six breaths per minute, or 10-15 seconds per breath (Kelly McGonigal, PhD, The Willpower Instinct).

In order to be successful we must have long-term focus and anticipate the future (Tony Robbins, Awaken the Giant Within).

Clarity Collaborators

It is easier to reach goals and make important decisions if we have clarity on our situation, opportunities, and desires. Often times we become so comfortable with our situation we don’t even notice when bad habits start to sneak in. This is where a Clarity Collaborator can help. Clarity Collaborators are counselors, coaches, and consultants.

Counselors, sometimes referred to as therapists, focus on active listening and asking good questions, that help people reflect about how past behaviors and events created issues. They also help people to reflect on how they can change behaviors to get better future outcomes. They often have many years of higher education and studies around human nature.

Non sport Coaches, like life coaches, leadership coaches, or organizational coaches, also focus on active listening and asking good questions, to help people reflect and think of how to achieve specific results, often goals. They are more focused on helping people stay accountable to results or goals and help them reflect and think of ways to maximize opportunities and avoid or overcome challenges.

Consultants basically give advice on how to achieve a future result. Consultants are expected to have a good amount of experience in the field that they are consulting. They usually have a specific “formula” or way of achieving results.

Important areas that could help improve your life include faith, food, fitness, focus, and friends… Instead of telling yourself, “I can’t do this; it’s too hard,” imagine yourself thinking, “Learning and trying new things is a blast, and I’m going to do more of this.” Now life becomes an adventure with an unending list of opportunities to explore (Rick Warren, DMin, Daniel Amen, MD, Mark Hyman, MD, The Daniel Plan). Studies show that simply believing we can bring about positive change in our lives increases motivation and performance (Shawn Achor, The Happiness Advantage). Great opportunities are not seen with your eyes they are seen with your mind (Robert Kiyosaki, Rich Dad Poor Dad).

With the new day comes new strength and new thoughts (Eleanor Roosevelt). If you live like no one else now, you can live like no one else later in life (Dave Ramsey, The Total Money Makeover). If you are not learning or living at your full potential, if there is a gap between your current reality and your desired reality, it has something to do with one or more of the following, your mindset, motivation, or methods… The life you live are the lessons you teach (Jim Kwik, Limitless). Focused, productive, and successful morning routines generate focused, productive, and successful days (Hal Elrod, The Miracle Morning).

There is only one good, knowledge, and one evil, ignorance (Socrates). Knowledge pays the best interest (Ben Franklin). The best investment you can make is in yourself, by far (Robert Herjavec). Expect the conflict you find on your way toward your goals, and when it inevitably comes, you can recognize it as a sign you’re doing something worthwhile (Kevin Miller, What Drives You).

The power which gave this nation its freedom, is the same power that must be used by every individual who becomes self-determining. At least six principles of this power are seen in the story of the Declaration of Independence; Desire, Decision, Faith, Persistence, The Master Mind, and Planning (Napoleon Hill, Think and Grow Rich). Modern psychologists have come to a similar conclusion: Humans crave concrete goals and thrive when pursuing specific aims (Kelly McGonigal, PhD, The Joy of Movement).

Each of these books and authors I’ve referenced could be considered as virtual mentors, waiting for you to get their book so they can help you on your journey to achieve your goals. Consider joining a mastermind book group to help each other with goals and study books on topics that are important to you. If you choose to set goals and follow through with key actions, habits, and routines, you will either come closer to your desire, or you will realize your desire, or you just might go farther than you imagined. If you are reading this on https://anewtrek.com, you can get a free Goal Setting template, or a one-page personal growth plan, or a one-page professional growth plan, at the bottom of the home page or this page (the growth plans include a section for goals).

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