Explore different approaches to New Year's resolutions and goal-setting. Learn the importance of starting from one's state of being. Discover the significance of setting intentions and staying present. Understand the benefits of the bottom-up approach to setting intentions. Emphasize the involvement of others in achieving goals. Learn how to prioritize and use visual imagery. Discuss the impact of physical images on learning and embodiment. Focus on enjoyment and self-motivation for behavior change.
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Quick takeaways
Finding a balance between planning and being receptive is crucial for setting oneself up for success in the year ahead.
Changing our underlying sense of self and embodying it physically, mentally, and emotionally can lead to more effective action and goal achievement.
Using the SMART acronym for goal-setting, finding personal meaning, and getting on your own side are key practices for successful goal achievement and personal growth.
Deep dives
Setting yourself up for the year ahead
In this podcast episode, the hosts discuss the importance of setting oneself up for the year ahead. They emphasize the need for planning, but also highlight the danger of over control. They suggest finding a balance between being receptive and open to influence, and having a sense of aim and purpose. They talk about the value of marker events like New Year's and the fresh start effect in goal setting. The hosts also share their own approaches to New Year's resolutions, focusing on questions about letting go, taking in, leaning into what's working, and celebrating progress. They outline best practices like making goals smart, finding the right amount of challenge, and involving supportive people. They also discuss the significance of being on your own side, a mix of moral, self-compassionate, and determined aspects that form a strong foundation for personal growth and goal achievement.
Being vs. becoming
The hosts delve into the difference between being and becoming. They explain that being precedes becoming, challenging the notion that we have to do certain things to become who we want to be. Instead, they suggest focusing on changing our underlying sense of self, cultivating qualities like confidence, resilience, and wisdom. They highlight the importance of embodying this new sense of being and experiencing it physically, mentally, and emotionally. The hosts suggest that changing our state of being can lead to more effective action and achievement of our goals.
Four questions for setting intentions
The hosts share four questions to guide the process of setting intentions for the new year. These questions include what to let go of, what to take in, what's working and should be continued, and what to celebrate a year from now. They explain the value of specificity, challenge, and reward in goal-setting. They emphasize the importance of enjoying the journey and finding pleasure in the activities that support our goals. The hosts also discuss involving others in our goals and resolutions, finding a balance between external validation and personal commitment. They conclude by highlighting the significance of getting on your own side, embracing self-compassion, and developing a determined mindset to support personal growth and success.
Best practices for goal-setting
The hosts offer best practices for effective goal-setting. They advocate for using the SMART acronym (specific, measurable, achievable, relevant, and time-bound) to ensure goals are well-defined and attainable. They suggest finding the right balance between challenge and achievability to stay motivated. They also emphasize the importance of embodying desired states of being and focusing on the enjoyment and reward aspects of goal pursuit. The hosts discuss how external support from others can be beneficial, but caution against relying too heavily on external validation. They encourage finding personal meaning and purpose in goals, as well as being committed and dedicated to one's own growth and well-being.
Getting on your own side
The hosts discuss the concept of getting on your own side and its importance in achieving goals. They contrast being externally referenced with being internally referenced, emphasizing the need to prioritize one's own well-being and values. They highlight the moral, self-compassionate, and determined aspects of getting on your own side, advocating for self-support and self-belief. They explore the significance of rewarding oneself and finding enjoyment in the pursuit of goals. The hosts conclude by emphasizing the positive impact of being on your own side and nurturing a sense of self-worth and self-care.
Dr. Rick and Forrest kick off 2024 by exploring how we can relate to the past, plan for the future, and get more from the year ahead. They talk about different approaches to New Years, the tactics that maximize your chances of achieving a goal, and a simple four question system for reflecting on and learning from the year that was. You'll learn how to create useful resolutions, put 2023 into perspective, and set yourself up for success in the year to come!
Register for Rick’s Yearly Program! The Foundations of Well-Being 2.0 is a year-long, science-backed journey through developing 12 key inner strengths like compassion, mindfulness, confidence, motivation, and courage. Visit FWBProgram.com to learn more, and get 20% off with coupon code BeingWell20.
Key Topics:
0:00: Introduction
1:05: Rick's approach to New Year’s resolutions
4:05: Going from being to doing to having
10:15: Four questions to ask yourself around the New Year
22:00: A S.M.A.R.T. way to put New Year’s resolutions into form
25:45: Bottom-up intentions, and the feeling of a completed intention
29:15: Trying different somatic cues for embodying an intention
32:00: Finding your allies, not oversharing your goals, and physically declaring priorities
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