2. Basics Tools of Achievement
Motivation Getting Things Done
Ability/Capacity Support & Accountability
Setting Goals Effort v. Success
3. Motivation/Morale
The behind-the-scenes reason for tackling a challenge. What’s your “why”?
What drives you to move forward through easy & difficult times? What sparks
you about what you’re doing and provides constant, intangible motivation?
Ability + Capacity
What is your current skillset & capacity? What level, pace, role, and intensity of
project/goal are you available for and/or can comfortably (or uncomfortably)
tackle? It’s better to underpromise & overdeliver than shortchange on your
commitments.
Setting Goals
Spell it out. Be specific and results-oriented. “Lose weight” is a hard goal to
follow through on; “Work out 3 times per week, use a daily meal tracker, and
visit with a nutritionist 1x/month for the next 12 weeks” is much more do-able.
4. Getting Things Done
Break out goals into smaller chunks and commit to move tasks forward
consistently. This is where the rubber hits the road, and your commitment is
tested on a daily level. Will you continue working on your dream when nobody
but you cares, you’re tired, alone, and there’s no end in sight?
Support & Accountability
Who’s cheering you on?
Who can you check in with when times are difficult?
What external motivators keep you on track?
Effort vs. “Success”
When are you “done”? Can you be happy with giving a full effort, even if
completion or true “success” never come to fruition? What defines your
satisfaction with your efforts, and how can you reward yourself along the way?
5. Obstacles to Achievement
Fear of failure Isolation
Perfectionism High stress-to-low-
resources ratio (fatigue)
Unrealistic or Quitting too soon or
conflicting goals not soon enough
6. 2 Types of Goals
Marathons (Major )
Requires 3, 6, 9, or 12 months of consistent monthly
efforts, or, requires a combination of short and long term
efforts, and in sum will need a period of 12 months until
it can be accomplished.
Sprints (Minor)
Requires less than 12 weeks of consistent daily or
weekly effort, or in sum will require no more than 12
weeks until it can be accomplished.
7. Setting Up Success For 2010
1. Set Your Goals: choose up to 6 major or minor goals
for the year
2. Break It Down: segment each of your 6 goals into
smaller tasks
3. Plan It Out: set up an action plan (“90 Day
Milestones) for the first 12 weeks of 2010
4. Make It Happen: commit to an accountability
system that helps you stay on track
8. Set Your Goals
3 Marathon (Major) Goals (3-12 Months Required)
1. Train for a 5K in June
2. Take a trip to Hawaii with a friend
3. Write and submit a book proposal to a major publisher
3 Sprint (Minor) Goals (Up to 12 Weeks Required)
1. Read 5 New York Times bestseller novels
2. Make 5 new friends
3. Find & prepare to move to a new apartment
9. Break It Down
Train for a 5K in June (5.5 months available)
Big Steps (1-3 Months Required):
1. Run one full 5K per Month (5.5 total)
2. Increase running pace by 5% each month
3. Log 2-5 hours per week walking or running for 5.5 months
Small Steps (Up to 4 Weeks Required)
1. Research races in my region
2. Identify a race in June & sign up for it
3. Find a running partner by February, to train with 1x/week
10. Plan It Out
90 Day Plan: Train for a 5K in June (5.5 months available)
Month 1: January 1-31
Run 1 5K and time it to determine pace increase
Log 8-20 hours walking/running
Find a running partner
Month 2: February 1-28
Run 1 5K and time it to determine pace increase
Log 8-20 hours walking/running
Month 3: March 1-31
Run 1 5K and time it to determine pace increase
Log 8-20 hours walking/running
Continuing “To Dos” Post March 31:
1. Run 2.5 more 5Ks and time them to determine pace increase
2. Log 8-20 hours walking/running for 2.5 more months
3. Research races in my region, identify a race in June & sign up for it
11. Make It Happen
Accountability & Tracking System:
Train for a 5K in June (5.5 months available)
1. Sign up for www.Stickk.com and take out a formal contract for my 90-
day plan, with a $25 personal reward per month if I do meet my
monthly goals, or a $25 donation to charity per month if I do not meet
my tasks as specified.
2. Run at least 1x week with a running partner beginning February 1.
3. Get a small notebook to log my running stats each time I run.
4. Send an update to myself and my running partner on Monday
mornings with the previous week’s running stats.
12. 5 “Why”s of Planned Achievement
1. Because you can. (…and because there are others who can’t).
2. Because boredom breeds misery. Stay adequately busy & be happy.
3. Because your time & abilities are your most easily accessible &
spendable resources, why not direct them toward things that count?
4. Because life is short.
5. Vincent Wright-- “What good is your intellect if you use it AGAINST
YOURSELF [or others]? Perhaps you should point it elsewhere: hunger,
poverty, violence, racism, etc.”
13. Go forth & conquer—
Happy 2010!
Carolynn Duncan
