6 Calories a Minute – Writing Down Your Goals

by Dave on January 11, 2014

Now through March 31, 2014 you can get 50% off the Logical Losers Accountability Club by using the coupon code save50 when you sign up.

French FriesWould You Walk for 3.5 Miles For Those Fries?

If McDonald's fries are 390 calories, using this calorie burning calculator I would have to walk close to 5 miles to burn off the calories. This is why when people say, "But I exercised, and it didn't work - IT'S THE FOOD. I normally walk about 3 miles per hour. This means I would have to walk for 90 minutes. Yet we say "I don't have time to exercise" by skipping the fries you just saved yourself 90 minutes. Now if you do exercise for 90 minutes it counts even more toward weight loss (and not just burning off the fries).

Five Reasons You Should Write Your Goals Down

I was reading a blog post by Michel Hyatt. He is a great writer and very inspirational. The secret to accomplishing what matters most to you is committing your goals to writing. This is important for at least five reasons.
  1. Because it will force you to clarify what you want. Imagine setting out on a trip with no particular destination in mind. How do you pack? What roads do you take? How do you know when you have arrived? Instead, you start by picking a destination. The same is true with the milestones in your life. Writing down your goals forces you to select something specific and decide what you want.
  2. Because it will motivate you to take action. Writing your goals down is only the beginning. Articulating your intention is important, but it is not enough. (This is where I disagree with Rhonda Byrne, author of The Secret). You must execute on your goals. You have to take action. I have found that writing down my goals and reviewing them regularly provokes me to take the next most important action.
  3. Because it will provide a filter for other opportunities. The more successful you become, the more you will be deluged with opportunities. In fact, these new opportunities can quickly become distractions that pull you off course. The only antidote I know of is to maintain a list of written goals by which to evaluate these new opportunities.
  4. Because it will help you overcome resistance. Every meaningful intention, dream, or goal encounters resistance. From the moment you set a goal, you will begin to feel it. But if you focus on the resistance, it will only get stronger. The way to overcome it is to focus on the goal—the thing I want. Steven Pressfield’s book, Do the Work, is must-reading on this topic.
  5. Because it will enable you to see—and celebrate—your progress. Life is hard. It is particularly difficult when you aren’t seeing progress. You feel like you are working yourself to death, going nowhere. But written goals are like mile-markers on a highway. They enable you to see how far you have come and how far you need to go. They also provide an opportunity for celebration when you attain them.
Goal-setting is so important that I have created an entire course about it. It is called, “5 Days to Your Best Year Ever.” More than 2,000 students have already enrolled in the course and are well on their way to creating an extraordinary 2014.

Mentioned on This Show

Couch Exercising Walking Calculator Diet Bet 10 Minute Trainer Unboxing

My Progress

As you can see my trip to Vegas has me slightly behind schedule, but I know with a few more days of extra dedication I will be back on track. Dave Jackson Weight Loss Status My Last Weigh in Picture [caption id="attachment_2918" align="alignnone" width="225"]Dave Jackson 215.2 Dave Jackson 215.2 on 1/10/2014[/caption]

{ 1 comment… read it below or add one }

Allan Newsome January 15, 2014 at 9:09 am

Dave,
I love the Excel spreadsheet and the table it creates! Writing down my goal in that way fires up my competitive nature…..I have to beat that “Goal” line each day. I didn’t begin until 11 Jan 2014 but I can already see results of simply cutting back on how much I eat.

I have already been working out (taekwondo) but the truth is, I eat too much. I don’t have the hours to “eat those fries” and workout more so I’m cutting back on what I eat to make the workout time count toward loosing lbs rather than working off the symbolic “fries” of eating more than I need.

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