High Performance Mindset | Learn from World-Class Leaders, Consultants, Athletes & Coaches about Mindset - 590: Focus For The New Year

Episode Date: January 4, 2024

Spend some time reflecting on what you want to accomplish in 2024. Use this opportunity to reflect on 2023, and then set 3 goals to keep you motivated and focused for the year to come.   This Week's Power Phrase: “I am focused on my goals in 2024.”   This Week's Quote of the Week: "When you set a goal, your brain opens up a task list.” Mel Robbins 

Hi friends, my name is Dr. Sindra Kampoff, a national leader in the field of sport and performance psychology. Every week I'm on the local radio sharing my top tips on exactly how to develop the mindset of the world's best, so you can accomplish all your dreams. Get ready for a jammed, packed episode focused on practical tips to help you get after your goals and step out of your comfort zone. Let's go. Time to check in with Cinder Kampoff today. It is 2024. We talk about what do you want in 2024. Cinder, start us off with a quote. I like this quote by Mel Robbins, and she said, when you set a goal, your brain opens up a task list. Well, it is a good time to consider new

beginnings. Tell us why. I think it's a great time to restart, and that's why we like new beginnings. And that's why people set resolutions or goals at the beginning of the year, because they're ready to turn the page and reset. But the thing I want to point out is we should set goals at the beginning of this year, not resolutions. I just read a stat that only 8% of people follow through with their resolutions. So instead, we want to set goals. And about three goals or so for the year is a great number. It's not too much, and three is an ideal number. And this is just a great year to provide us the time to kind of think back

and lean in and go for it at the beginning of this new year. So when we're considering our goals for the year, what's the first thing we should be thinking about? The first thing we should be thinking about is we want to ink it, not just think it. And what this means is we know people are more successful when they write their goals down. And there is a long line of research by two researchers named Locke and Latham, and they found that successful people are goal-oriented. So they have a vision for themselves. And so we want to set goals just to allow us to persist in face of

adversity. But the point is, is, you know, if it's out of sight, it's out of mind, right? So if you don't write it down on paper, your goals will be forgotten. Well, you've got some other strategies to consider that are science-based. What's the first one? The first one is that, you know, the best goals are specific, but they also stretch you to push harder than usual. And so if you're writing them down, write down in a way that really pushes you. What's just outside your comfort zone? And when you write your three goals down, you usually want to break it down into specific kind of bite-sized pieces or the process is what we might call that. So let's say if you say, well, I really want to start volunteering this year and I'd like to volunteer, let's say, 100 hours, which kind of seems like a lot, right? You might say, well, I might, you know, I might try to volunteer or I'll commit to volunteering one hour a week.

And so we want to stretch ourselves a little bit, but also think about what's it going to take to get there and write that down under the big goal. And what's the second strategy? Our second strategy would be for us to plan out what we can do, you know, more of the process. What's the weekly or daily basis that, you know, what are the commitments that we need to make to accomplish our goals? And we want to be detailed with that planning so we can kind of anticipate obstacles and keep us on track. And I would say also think about writing it down, maybe putting it somewhere you can see it, even in your calendar would be a great idea. For example, let's say you say, well, I want to really exercise over my lunch hour or I want to do some meditation or mindfulness. You put that into your calendar so that you remember that and you remember your commitment.

And then that way you decline a lunch meeting if it comes up. Oh, sure. OK. Do you have another strategy for us? I would say once you write your goals down, make sure you post them somewhere. You can put them in your wallet. You can put them inside your planner. You could put them in your bathroom, let's say on a mirror. Some people I know write their goals like with a dry erase marker on their mirror. Maybe you have them by your bedside. But the point is, again, out of sight, out of mind. If you don't write them down, if you don't post them, they're more likely to be forgotten.

And so this will increase your chances of being successful if you post them, that you remind yourself of what you really decided you want to accomplish this year. Someplace that you can see them. Sure. What's your final point today, Cindra? I would say final point is just to be flexible. You know, I used to think that when I set a goal, it meant that I failed if I didn't accomplish it.

But there's things that get in your way, right? And so give yourself some slack from time to time. And there's even some research to say that if you give yourself a range, let's say if you said, well, I want to exercise five to seven days a week, that that's a little bit more flexible than just saying I want to exercise seven. So give yourself some flexibility and some slack, but write those goals down. About three of them would be ideal for the year and post them somewhere you can see them. All right. And we should spend some time reflecting on what we want to accomplish today. Absolutely. And I think when you think about, OK, what was great in 2023? What are some celebrations that you can rely on and

you can celebrate? And then, again, set three goals to help you keep motivated and focused for the year to come. What's the power phrase this week? I am focused on my goals in 2024. And, Cyndra, we should write that down as well. Where can people follow along with you for more information, maybe reading your books or listening to a podcast? Absolutely. You can head over to Dr. Cyndra, that's the D-R-C-I-N-D-R-A dot com. And our podcast, The High Performance Mindset, is there. We're celebrating almost 600 episodes, if you can believe it or not. But thank you so much for having me every Monday. Way to go for finishing another episode of the High Performance Mindset. I'm giving you a virtual fist pump.

Holy cow, did that go by way too fast for anyone else? If you want more, remember to subscribe. And you can head over to Dr. Sindra for show notes. And to join my exclusive community for high performers, where you get access to videos about mindset each week. to Dr. Sindhra for show notes and to join my exclusive community for high performers, where you get access to videos about mindset each week. So again, you can head over to Dr. Sindhra, that's D-R-C-I-N-D-R-A.com. See you next week.