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Speaker 1: Hi, and welcome back to Bounce Forward with Me. Tip Paul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast. There were hundred people

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Speaker 1: of the Cooler Nation. I pay my respects to elders

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Speaker 1: past and present. Diane had a great question, best way

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Speaker 1: to set intentions for the month ahead? Micro goals inch pebbles. Yes,

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Speaker 1: practical advice to set goals. It's such a good topic

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Speaker 1: and inch pebbles. Diane, you must be a member of

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Speaker 1: my techto community because I always talk about inch pebbles

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Speaker 1: that it's not about milestones, it's about breaking down those

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Speaker 1: big mega goals into little tiny inch pebbles. And I

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Speaker 1: love that visual of tiny little pebbles that you can

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Speaker 1: put in your pocket after you achieve them. So micro

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Speaker 1: goals are definitely the way forward. Setting micro goals can

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Speaker 1: be effective to make progress towards those large amoules phones.

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Speaker 1: And I've got some tips. So number one, define your

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Speaker 1: clear objectives. En sure each micro goal is specific and clear.

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Speaker 1: Instead of like saying to yourself, I'm just going to

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Speaker 1: exercise more, set a goal like I'm going to walk

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Speaker 1: ten minutes every day, it's specific and it's clear, and

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Speaker 1: you're going to have more success in achieving it if

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Speaker 1: it's specific, Like I always hear, I need to get

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Speaker 1: more flexible. I'm going to get more flexible, or I'm

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Speaker 1: going to achieve the splits by Christmas. No, you're going

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Speaker 1: to do these three stretches every day and whatever. Those

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Speaker 1: stretches are just three. So it's definitely been clear and specific.

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Speaker 1: Then you want to find those inch pebbles. Break down

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Speaker 1: the larger goals. Divide a big goal into small but

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Speaker 1: manageable tasks. If your goal is, say, in my life,

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Speaker 1: one of my biggest things that I've ever done is

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Speaker 1: I've written books, okay, and I've actually published twelve books,

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Speaker 1: so nonfiction and fiction, and my fiction novels were young

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Speaker 1: adult novels, and word count is eighty to one hundred

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Speaker 1: thousand words. Now, my goal isn't to write a book

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Speaker 1: because it's too overwhelming. The book's never going to get written.

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Speaker 1: But a micro goal could be I'm going to write

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Speaker 1: five hundred words a day, and I definitely would write

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Speaker 1: maybe a page a day, half a page. That's all

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Speaker 1: you can do, right, and then this chapter start building

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Speaker 1: and before you know it you're hitting your word count.

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Speaker 1: But it's definitely breaking down those larger goals into micro goals.

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Speaker 1: The inch pebbles. It's so important, but in saying that,

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Speaker 1: you have to make those inch pebbles achievable. So micro

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Speaker 1: goals should be realistic and attainable within a short timeframe.

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Speaker 1: I can't say to myself, I'm going to write ten

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Speaker 1: thousand words a day. It's not going to work. I

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Speaker 1: need to keep motivation and reduce the risk of feeling overwhelmed.

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Speaker 1: So I'm going to pull that back to five hundred words, okay,

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Speaker 1: because I can achieve that, and I can achieve it

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Speaker 1: in a short time frame daily. Then you need to

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Speaker 1: set time limits, assign a deadline to each micro goal.

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Speaker 1: It creates a sense of urgency and this helps you

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Speaker 1: to stay on track. It's really important that there's some

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Speaker 1: deadlines there. You can't just float around and say one day,

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Speaker 1: I'm going to lose one kilo or five kilos. You

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Speaker 1: need to be like, right, I'm going to lose three

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Speaker 1: hundred grams a week and make it your goal seven days.

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Speaker 1: You know. Then focus on one at a time. You

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Speaker 1: don't want to be doing heaps at once. One inch

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Speaker 1: pebble at a time. One micro goal to avoid spreading

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Speaker 1: yourself too thin, because I do see people getting overwhelmed,

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Speaker 1: and the best way to stop yourself from getting overwhelmed

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Speaker 1: is to track your progress. So keep a record of

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Speaker 1: your accomplishment events, use a journal, use an app, use

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Speaker 1: a calendar when you complete each micro goal. At the moment,

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Speaker 1: I'm running a sleep challenge and I've got a calendar

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Speaker 1: there and they have to put an emoji on every

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Speaker 1: day in the calendar of how they're feeling according to

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Speaker 1: their sleep sad emoji, happy emoji, you know, confused, bit

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Speaker 1: foggy head, mind blown emoji. And that's really helping to

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Speaker 1: track the progress of the sleep. So just get creative

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Speaker 1: with it, have a little bit of fun. Think how

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Speaker 1: am I going to track this, and definitely make sure

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Speaker 1: you record it. Another thing to have fun with is

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Speaker 1: celebrating the small wins. You've got to celebrate, acknowledge and

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Speaker 1: reward yourself achieving each micro goal, each inch pebble. This

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Speaker 1: boost morale encourages continued progress. Like it's something little like

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Speaker 1: I'm going to buy myself a new crop top and

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Speaker 1: leggings when I get this PB. You know, a new

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Speaker 1: workout outfit, or when I hit a certain amount of KS,

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Speaker 1: I get myself a new pair runners. It's just nice

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Speaker 1: and those small winds need to be celebrated, and I

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Speaker 1: share overshare probably in my community on Instagram and things

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Speaker 1: like that, and I share my small wins. But in

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Speaker 1: saying that, you do have to stay a bit flexible too,

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Speaker 1: and be prepared to adjust your goals if circumstances change,

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Speaker 1: if you get injured, if your kid gets sick and

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Speaker 1: you can't make training sessions or something like that. Flexibility

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Speaker 1: helps you to stay on course. You just have to

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Speaker 1: pivot a little bit, not be the all or nothing

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Speaker 1: attitude where you throw away the entire thing because you

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Speaker 1: had one bad day or two bad days, or there's

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Speaker 1: a deadline that came up with work, or you know

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Speaker 1: you can't fit it in. That's okay, and I always

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Speaker 1: say you have to just reset, stay consistent, making sure

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Speaker 1: that your micro goals are part of your daily routine

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Speaker 1: to build that momentum and habit stacking is really great

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Speaker 1: there too, because I like to take glucosamine and fish oils,

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Speaker 1: and I always forget to take them, but it's a

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Speaker 1: really good habit for my arthritis and for my brain

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Speaker 1: health and everything. So what I do is I habit stack,

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Speaker 1: so I don't forget I brush my teeth as something

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Speaker 1: that happens every day. I don't have to think about it.

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Speaker 1: And then straight after I brush my teeth, I take

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Speaker 1: my vitamins. Then I never forget. It's stacked. So habit

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Speaker 1: stacking really helps you to stay consistent and then make

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Speaker 1: sure after a certain period of time, you regularly review

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Speaker 1: your progress and you evaluate and you reflect on what

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Speaker 1: works and what doesn't. People come to me a lot

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Speaker 1: with weight loss journeys wanting to lose weight, and there's

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Speaker 1: never been that time where they just reflect. I like

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Speaker 1: to say to them, well, what has worked in the past,

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Speaker 1: and it's all look at me like, oh, I've done

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Speaker 1: a lot of diets and none of them have worked,

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Speaker 1: so why are you talking diets again? You know, it's

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Speaker 1: always good to reflect on what worked what didn't, have

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Speaker 1: a bit of a post mortem, and make sure that

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Speaker 1: you're heading in the right direction, not just achieving goals

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Speaker 1: for the sake of achieving goals, but that the whole

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Speaker 1: approach is holistic. So I hope that helped inch. Pebbles

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Speaker 1: are the way to go micro goals Diane and breaking

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Speaker 1: down the milestones. That's probably my biggest tip and you

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Speaker 1: will definitely reach your goal. Thanks so much for listening

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Speaker 1: to Bounce Forward. I love having your company, So please

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Speaker 1: darm me on Instagram at tiphole Underscore XO and let

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Speaker 1: me know any topics you'd love me to cover. Don't

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Speaker 1: forget to rate and review me on your podcast app

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Speaker 1: speak soon. Happy Days,