How Setting Monthly Goals Can Help Streamline Your Life
By: Am Costanzo
Tags: Self Improvement, Fitness, Life, Personal Development, Wellness

Each month I’ve started to devote more of my time focusing on little, consistent efforts that can bring more joy, success, and peace of mind into my life.

My thinking is that if I prove to myself that a little concentrated effort can go a long way — a rationale I hit my clients over the head with repeatedly — then a) I’m right, and b) life can be less stressful and more enjoyable. Win-win.

I, like many, have ideas floating around in my head, taking up residence and creating all sorts of unnecessary pressure. If I break down all that stuff — all the shoulds and wants and dreams that are jam-packed in there— and devote a concentrated amount of time and effort to working on only one area, I know the pressure would ease, along with the stress and overwhelm.

The 30-Day Test

30 days is perfect. It’s not too much time to overwhelm you, and it’s enough time to gauge if what you're working towards is even worth it. You may find that things are working out so well, you‘ll want to continue for another 30 days, to see how far you can go. When one area in your life that’s been alluding you begins to run smoothly, you can’t help but feel amazing in that.

I began my first 30-day test in September by committing to getting in 5 workouts a week. (I have a Peloton bike in my garage which eliminates about 99% of my possible excuse-making. And since it’s subjected to the elements — when it’s 30 degrees outside, it’s 30 degrees in the garage — I know I have to build up a mindless habit of working out during the winter months. I’ll need to have the hard-wiring locked in so skipping isn’t an option.)

I also decided to add in 100 bicep curls and 10 push-ups to do after every workout, without fail. Why the hell not? It’s only for 30 days!

Continuous effort — not strength or intelligence — is the key to unlocking our potential. Winston Churchill

My happy results

After logging in a total of 23 days of working out, I racked up 2,300 bicep curls and 230 push-ups.

Poof! Proof that a little can go a long way. Those numbers seemed crazy to me, and I loved it! I wanted more. (This strong addiction was a happy by-product. Turns out I woke up a little happy workout beast that’s been sleeping for years!)

Heading into October, I stuck with the fitness goals. I kept my focus on 5x a week and added in a new 1% effort in the form of 11 push-ups and planks. My goal was to work up to a 2-min plank hold.

To gain a little camaraderie, I shared this with my fitness community in the form of an October Plank Challenge. There were about 35 people who signed up and together we committed to improving a little every day. I can’t tell you how exciting that was!

At month’s end, after another total of 23 days of working out, I got in 253 push-ups and I worked my way up to a 3:30 min plank hold. What?!

Many in the group challenge went past the 2-minute mark as well and someone even made it to 4 minutes!

Amazing what a little concentrated effort, repeated on a regular basis can do.

Now I’m in a steady flow of getting in a workout 5x a week. No more excuse-making, no more entertaining the conversation telling myself I’m not in the mood. I get up and go without fail. It’s part of my routine and I’m now confident that 30-degree weather won’t keep me away. (Buurrrr.)

This month I switched gears to focus on my career. What little thing could I do to that would allow me to learn more, get better, improve or get closer to my goals? I’m trying my hand at running an online small group program for women looking to lose weight and create healthy habits. So far I’m learning tons while helping five women create laser-focus to achieve their goals. Pretty good stuff.

How can you show up every day?

How many hopes and dreams and shoulds do you have floating around in your head? How would you like things to be in your life that aren’t where you want them right now?

You can improve in any area of your life, you just need to create the laser-focus. It’s easier than you think.

What you first need to do is create your list of priorities

What tops your list? Work, family, health, relationships? What do you want to see happen in your life so badly you’re willing to devote a little extra time to over the next month?

It doesn’t have to be a lot of time either. It can be 10 minutes a day or 2 hours a day. Whatever you have the space for, use it to work on this one thing.

Make sure to keep it to one thing. Life is hectic already, and it can begin to feel overwhelming if you feel you have to add another thing to your to-do list. Make sure this thing is top-level and you’re tired of saying you’ll get to it, this is your “once and for all” moment.

And you only begin by giving it 30 days of your time and effort. I have to tell you when you can look back over the month and see what you were able to accomplish in that time, I dare say you’ll feel quite proud of yourself!

Let’s break it down:

Decide which area of your life can you shine a little extra light and love on over the next 30 days.

Write down what a 1% increase in effort looks like for you. Write down all possible options, aiming for at least 10 possibilities. (10 is a great number because I can always quickly dish out 5 or 6 things but then I have to stop and really think for the remaining few. That’s always a good thing for me.)

Tune into your gut and feel which one of those 10 options sparks a little fire in your belly. Which one can you see yourself being able to do with little to no resistance, but would make an impact over 30 days? (It can be something as simple as getting in 8 glasses of water a day, meditating for 2 minutes every day, taking a 10-minute walk or run every morning, working on a passion project that’s been brewing in your head for a long time but has yet to see the light of day.)

Pick your start date and end date. Having a time-frame can lessen any resistance and reduce mental stress.

Keep a log of every day you show up and what tasks you performed. This is the best part because, at month’s end, you get to look back and see plain as day all the time and effort you actually devoted, consistently, to you and your goals. It’s pure magic when you can see what you’ve accomplished.

A Twist

You may find that this thing you’ve always felt you should be doing is not really your thing, after all. You don’t like it, it brings you no joy and now you finally have the wherewithal to let it go, guilt-free.

I find many ‘shoulds’ are put out of their misery when actually given the time to come to life.

A goal is not always meant to be reached, it often serves simply as something to aim at. — Bruce Lee

These monthly goals have helped to keep me inspired and working towards the things I’ve always wanted to but never felt I had the time to devote.

Bonus Tip

Every day I have a reminder on my phone that comes up about 4 times a day and it reads, “Today I commit to doing one percent more” and I can’t begin to tell you how many times it reinforces my commitment to myself and my goals.

It sends a simple message to my brain that gets me focused and reminds me, it’s not a full-out effort, it’s just a little more than I would normally do, and for me, that’s the difference-maker!