Mind Body Connection with Dr. Tyrone - February 2021
Turning Intentions into Action
Hello Team Wukkout,
Chart created by Dr. Lisa Orbe-Austin @drorbeaustin
Last month we talked about turning your resolutions into intentions. For this month’s Mind Body Connection post, I will share ways in which to actualize your intentions into actions. In January, I came across a post on Instagram by Dr. Lisa Orbe-Austin (IG handle: @drorbeaustin), who shared an excellent way to create actionable steps with one’s resolutions; or as we call it intentions(2). In setting intentions, it is essential to identify ways of implementing them. Now that you have your intentions let’s start talking about SMART Goals. SMART(2) stands for Specific, Measurable, Attainable, Realistic, and Time-Bound. The purpose of SMART goals is to set folks up for success in attaining their goals by providing directions and focus. For us, it helps us be successful in fulfilling our intentions. Let’s breakdown each component of SMART(1):
Specific(1): here, you would want your intention to be specific. This is the who, what, what, where, when, and why you are involved with this intention. Here are some guiding questions for you to consider in being specific about your intention:
Who is involved in this intention?
What do I want to accomplish?
Where is this intention to be achieved?
When do I want to achieve this intention?
Why do I want to achieve this intention?
For example, when I set my fitness intentions, instead of saying, “I want to work out more,” my specific intention is as follows: “I want to improve my fitness ability by working out from home for at least one-hour, six days out of the week while also making sure to stretch.” I operationalized and fully described the specific nature of my fitness intention. When we are clear and detailed with our intentions, the better we can implement them.
2. Measurable(1): here, you want to identify how you can see you are meeting your intended goal. In my specific fitness intention goal, noted above, the measurable portion is where I stated my workout duration and how many days I will engage in them. Here are some guiding questions for you to make an intention goal measurable:
How many/much?
How do I know if I reached my goal?
What is my indicator of progress?
The most important part here is to determine what is measurable for you to see that you are meeting your intention goals. This could mean measuring inches lost or weighting yourself. Whatever you decide on for how you measure that you are achieving your intention goal, it has to make sense. It is necessary to monitor the series of actions or steps taken to achieve your intention goals. The process of achieving is equally important as the outcome of that intended goal.
3. Attainable(1): in building off creating a specific and measurable intention goal, it is equally vital for you to see how manageable your intention is. Ask yourself the following:
Do I have the resources and capabilities to achieve the intention goal? If not, what am I missing?
Have others done it successfully before?
The key here is that it is essential to be flexible in our intentions. Adjusting when you learn new things about yourself or the process of achieving your intention goal is vital.
4. Realistic(1): a realistic intention is an attainable intention. Here you want to be practical on how you can engage in your goals. Also, consider these questions:
Is the goal realistic and within reach?
Is the goal reachable, given the time and resources?
Are you able to commit to achieving the goal?
Consider all the varying circumstances in your life (e.g., caregiving responsibilities, work-related, parenting, ability, injuries, time, finances, motivation, etc.), which can influence how you can attain your intention goals. Consider any available resources (e.g., if you cannot go to the gym, do you have the equipment to work out from home) that you might need.
5. Time-Bound(2): without having a target date in completing or reaching completion of your intention, no sense of urgency could fuel a lack of motivation. Having a general sense of a completion date is helpful; ask yourself these questions:
Does my goal have a deadline?
By when do you want to achieve your goal?
As you can see, this process of setting an intention then turning that intention into actionable steps is not easy. It is unique and specific to where you are in the here and now. While it might take time to create these goals, it is an integral part of the journey in actualizing your intentions. It is an important step not to miss, as you want to ensure you are following through with something important to you. Be open to changing and adjusting your goals that support where you are in the present. There are weeks where I am meeting my intention fitness goals, and there are moments where it is challenging for me to complete them. I take a step back, reflect, and look at what is going on with me that day or week, give myself grace, think of a way for me to get back into meeting that goal. I can always meet those intention goals the following day or week. This is not a sprint but a marathon; it is about the journey!
Pro-Tip:
As you work on creating SMART1,2 intention goals, think about who and how your accountability partner can support you on your journey. Remember, celebrate all of your wins along the way, and always engage in gratitude for all you attempt and complete doing.
Warmest regards,
Dr. Tyrone
References
1.Corporate Finance Institute (n.d.). SMART goal. https://corporatefinanceinstitute.com/resources/knowledge/other/smart-goal/#:~:text=The%20Importance%20of%20SMART%20Goal%20Setting&text=SMART%20goals%20set%20you%20up,organize%20and%20reach%20your%20goals
2.Instagram post from Dr. Lisa Orbe-Austin - @drobeaustin: SMART goals