If you like what you did and got the results that you wanted in 2019, do exactly the same thing again.
If you want new results, you’re going to have to do different things.
Defining exactly the result you want is an important step in creating it. Start by specifically defining your goal. Just saying “I want to lose some weight” or “I would like to be healthier” isn’t enough – it doesn’t create the motivation for the brain to know what to do.
One way to visually create this goal definition is to make a vision board. It can be referred to daily for motivation and self-guidance. You can make a vision board for any type of goal, with any timeframe.
Below are instructions for a vision board using the example of a weight loss/health goal for a year. Adapt it to fit your own vision!
We will create our board using the questions:
Who? What? Why? When? How?
Who?
Of course, the answer is you. I can’t do it for you. Jenny C. can’t. Oprah can’t. Take responsibility for your body and your health. Your results will have to be accomplished by your actions. They are not achieved by some crazy diet plan or some $7 shakes that you buy.
Vision board: A picture of you. I like it in the middle at the top. It should remind you who is responsible for your results. If you find yourself making excuses or blaming something or someone, use this picture as a reminder of who can make your dreams come true.
What and When?
What exactly is your goal? It doesn’t have to be a number on the scale, but for many of my clients it is. It could also be a habit to break or a habit to start. For example, eliminating fast food from your life could be a habit to break. A habit to start could be to start journaling your food every day.
After you decide on your specific goal, then, define the timeframe to go with it.
Vision board: Write your “what” and “when” under your picture.
Some examples are:
- I will weigh xxx on December 31, 2020
- I will have fast food no more than once a month for the year 2020.
- I will journal every day in 2020.
Why?
Why is this goal important to you and why is it worth it? What will make you feel good about losing weight? What will improving your health allow you to do?
This may be the most important step in the vision board. If your “why” is not strong enough, the whole thing falls apart.
Vision Board: If your “why” is clothes, put some pictures of cute clothes you wish you could wear. If it’s a vacation that you would like to be healthy for, add pictures of where you are going. Maybe include a description of some health benefits you are hoping to achieve. Put pictures of your children or grandkids if they are part of your “why”.
Try to limit yourself to only 3-5 reasons that you REALLY want to lose weight. Place these words and pictures under your “what/when” goal statement. Leave most of the bottom half of your board for your “how”.
How?
What actions will you take? What do you need to learn? Who do you need for support? What skills do you need to work on?
Vision Board: If you know the specifics of your eating plan, list those. Include lots of very detailed ideas that you believe will move you towards your goal. If you want to add pictures for inspiration feel free to do that. You could include a picture of a journal if that is part of your “how”. Pictures of people doing the activities or workouts you want to do can be inspiring. You can put pictures or list the types of foods you plan to eat. Maybe you will want to add photos of the people you will use for your support system.
Once you have brainstormed all of your “how” ideas, I have a few suggestions for you.
You might think about adding these skills to develop or improve:
1) Willingness to fail; not all of your ideas will work
2) Ability to love the process, not just the goal
3) Maintaining an empowering attitude and belief system
4) Courage for when it gets hard
I will be discussing these 4 skills in greater detail in my next four blogs.
Tips for your Weight Loss Vision Board:
- Be Creative: There is no wrong or right Vision Board. Your Vision Board is yours and yours alone, it will not look like others.
- Take time to look at your Vision Board every day: Make sure to place your Weight Loss Vision Board somewhere that you will see every day. You can also take a picture of your vision board and save it to your phone. Looking at your weight loss vision board regularly will keep you inspired to take actions towards your goal.
- Notice that the “what” (goal) section on your board is much smaller than the “how” (actions) section. Successful clients think a little about the goal, and a lot about the exact actions they are going to try. Less successful clients focus endlessly on their goal, reading and researching but not really taking action.
If you would like to see examples of vision boards my clients have created or if you have any questions about your vision board, please email me at Robin@robinola.net.
