How to Stop Procrastinating – With the S.M.A.R.T. Shift Technique
Let Kris J. Simpson show you the counter-intuitive method of achieving your goals with the S.M.A.R.T. Shift Technique.
Introducing the 7-day S.M.A.R.T. SHIFT, this is an unconventional approach to goal setting and achieving consistent wins. When we accumulate wins and continually achieve the goals that we set for ourselves, it keeps us in positive momentum.
Simple/Stupid – overly realistic goals.
Measurable – make it super specific so you can measure your success over a 7-day period.
Accessible – you have everything you need to get started today.
Rewardable – we typically forget to celebrate our wins and successes.
Team up – we need to team up for support and accountability.
S.M.A.R.T. SHIFTS also reframe your focus. Remember that we’re working on a big puzzle by putting your 5-Facets back together and this will possibly be one of the most challenging lifestyle changes that you will ever work on in your life. Rather than becoming overwhelmed by these major lifestyle changes, I would like you to focus on one piece of the puzzle or one small shift at a time. When these shifts accumulate, which happens quite quickly, they progressively change our preexisting habits and patterns.
Example: My goal is to eat more vegetables on a daily basis.
Simple/Stupid – I will eat three servings of vegetables per day for seven days.
Measurable – Each serving will be one cup.
Accessible – I will go grocery shopping today and buy the vegetables.
Rewardable – When I accomplish this goal I will reward myself by buying a new outfit.
Team up – I will ask a family or friend to do the 7-day shift with me.
For more FREE downloads and training ==> Click here for the All Inclusive Lifestyle Crash-Course with Free Downloads
Like this episode? Please share it! My blog, videos, and podcast are ad-free ONLY because you share my work!
[otw_shortcode_content_toggle title=”Get the Full Transcript” opened=”closed”]
|I want to present to you the seven day SMART shift, and I wanted to ask you have you ever set a goal, perhaps a weight loss goal, for example, and have you segmented it down to sort of individual steps and micro shifts pointing towards that long term goal? Or have you stretched it and really only saw the end, the end in mind, which was maybe losing 50 pounds, for example, and you didn’t really think about all of the steps you’d have to take in order to finally accomplish that long term goal? Well, that’s what the seven day SMART shift is all about. It’s not about stretching the goal.|
|Of course, we do have that long term goal in place, but we look at it in micro steps or shifts, shifts towards that long term goal, and it’s the unconventional way of doing things really, because typically we always set ourselves up for failure. It’s sorts of a FEARS in a different way, it’s False Expectations Appearing Real Syndrome where we’ve got this expectation to lose the 50 pounds, but we really haven’t been focused in the present of what we have to do today right here, right now, or over the next seven days to start moving towards that goal because that’s not going to be a leap, you know? That’s the stretch sort of method. It really is going to be incremental shifts towards that long term goal, so this is what the seven day SMART shift looks like.|
|It’s an acronym, and the S stands for small, simple, stupid. This is how it all starts. Keep it small, simple, and stupid. It’s probably not going to be easy for you to do that because human nature would have us over-exceed and over-achieve, and it’s really difficult for us to break it down into something that guarantees a win. That’s how small and simple and stupid it really is. The goal that you set has to be achievable just under the worse kind of scenarios, and usually I divide everything by two, so it’s the rule of halves. If I think it’s going to take this long or I want to do this much or whatever it is, I cut it in half. That is usually the marker that works. Now that doesn’t mean that I’m under-achieving. Quite the opposite, actually. You know, human nature would have it that when you hit that minimum marker, you want to go beyond that and be that over-achiever, and you’ve got the momentum because you got the minimum.|
|Here’s the other thing too. Life happens, we know that, and when life happens and you can’t meet that minimum because you’ve set the standard too high, then you end up coming down and yourself and you have a lot of guilt and negativity. That really stalls you out and you lose all that forward momentum, so again, this is very counterintuitive, but I’ve been testing it for years now. I use it on myself. I’m setting SMART shifts every week for myself. Some of them are shifts back because I need to get back on track with one of my facets and one of my practices within that facet, but I’m always setting these SMART shifts.|
|It’s the best way to gain momentum or to get traction in any type of shift that you want in your life. It doesn’t even actually have to be for weight loss. You know I use it for business. I use it for relationships. I use it in all areas of my life, but it works particularly well with weight loss and that’s because typically with weight loss, we underestimate. That really sets us up for failure. It sets us up for defeat because we have underestimated what it’s really going to take, so let’s use the opposite approach and let’s just make it a guaranteed win and small, simple, stupid so that we can crush it and even move forward and beyond that. If we happen to have one of those days where life happens, that’s okay. Because we’ve set the minimum at such a realistic level, we’ll hit it guaranteed.|
|The next thing we need to do is make it Measurable. This is where you need to be specific and this is typically where I see people falter because they don’t make it specific. They make it gray or vague. Without being specific, it just leaves too much wiggle room and you really never know if you’ve achieved the goal. I think people do that because they don’t want to be truly accountable to that specific measurement and know if they succeeded or failed, and it lets them hide out in a sort of way. This is what we don’t want to do. We want to make sure we know exactly where we’re headed and then when we hit it, and we’re guaranteed to hit it, we can even move beyond that because we’ve set it so realistic.|
|The A is for accessibility. Again, I find a lot of people are very vague in this manner. They don’t really know if they’ve got everything they need to get started, right? If you need certain things, products or tools or whatever you need for this SMART shift, is it accessible? Like, do you have it right now? Can you get started tomorrow, and if you don’t, can you go to the store and get it, and get started tomorrow? So accessibility is something you need to consider as well.|
|In the next, we need to Reward ourselves. Have you ever set a goal for yourself in any area of your life and have you rewarded yourself? I know a lot of people have a real difficult time with this. In fact, when I ask people about their SMART shifts and how they’re going to reward themselves, and I’m going to be asking you in a moment, most of them have a blank stare. They really don’t know how to honor themselves and to recognize their success and give them something back that maybe is tangible, intangible, it costs something, it doesn’t cost anything at all. It might even be giving yourself back some time, for example, and something that is nurturing, something that you feel is fulfilling. They have a hard time with it. I really want you to consider what you’re going to be rewarding yourself for your first SMART shift because that is going to be the challenge.|
|The last step is to make sure that you team up with somebody, so this could be a friend, a coworker, a family member. It could be somebody that has a similar goal or a shift that they want to experience, or it could be something entirely different. It doesn’t really matter. What does it matter is that you have some co-accountability, that you’re accountable to somebody else and they’re accountable to you because you’re always going to be accountable to other people more than you are yourself. This is just human nature. It’s the nature in the me and I imagine it’s the nature in you as well, so we really want to extend ourselves here and sort of come out of our shell and share to others what we want to experience, what we want to create in our life and do it with confidence. Also get them to do the same and help them recreate their lifestyle as well, and do it together.|
|This is an important step. It’s also another step that is missed, you know? Nobody has a problem setting goals. We’re always setting goals. We want this, we want that. You know, all of our desires and aspirations, but what we don’t typically do and reward ourselves, and we don’t typically, again, come out of our shell and put our ego aside, and extend our wishes with somebody else and share that, and also incorporate them in that shift that you’re making as well with some co-accountability and teaming up.|
|This is what it would look like if you were to set a SMART shift. You’re probably going to choose the food facet. That’s the most common facet and that’s fine, so this is going to be a good example for you. You might be saying, “Well, Kris, I want to eat healthier.” Here’s the problem with that. It’s not small, simple, stupid at all. In fact, that is a book I could write. It’s probably about 10 books that I could just on how you can eat healthier. There’s so much information, there are so many things to do, there are so many directions you could in that it’s quite the opposite from something that could be a smaller, simple, stupid shift.|
|Keeping it small, simple, stupid would be this. My goal is to eat more vegetables on a daily basis. Okay. Perfect, all right? We’re being a lot more specific about it, and you know what? That sounds very realistic. It’s quite simple, I think, to eat more vegetables. How many more vegetables? Well, eating three servings. Now that doesn’t sound like a lot and this is where the stupidness part of the seven day SMART shift comes in because we’re really setting you up for success. We’re not setting you up for failure because three servings of vegetables … You know, a serving of vegetable would be one cup of leafy vegetables, lettuces for example, or half a cup of your water-based vegetables like the cauliflower or broccoli or carrots, so that’s a piece of cake, right? Even if you didn’t like vegetables, that’s not a lot of vegetables to eat.|
|Again, that might seem a little stupid to you, but it’s very realistic, it’s very achievable and odds are, you’re going to crush it. You’re going to surpass it. You’re going to have six servings, nine servings, 12 servings, and you’re going to feel like a champion. That’s what I want you to feel because you’re going to need that momentum. When it comes to weight loss, we’re so hard on ourselves and we need to be better to ourselves because remember, that’s when we stay energized with those feelings of gratefulness and fulfillment and peace and calm and joy and happy. these are the kinds of feelings that I want you feeling more so than all those negative based feelings that we’re so attracted to. The minute that you don’t hit any type of expectation that you set for yourself because you’ve really over-extended yourself, you’ve stretched it, then you’re bound to have all those negative feelings and you’re bound to land on your butt again right down where you don’t want to be, in this sort of powerless state that we’ve been talking about.|
|Measuring, again, would be one cup of leafy vegetables or a half of cup of water-based vegetables. Accessibility, so hey, if you don’t have vegetables in your fridge, then you’ve got to out there and get them. They are accessible because they’re just down the street at the local store, so you can definitely get them, but you need to get them before you get started. Rewarding, so maybe it’s a new outfit. Maybe it’s a hot bath. Maybe it’s a long walk in that conservation area or that beach that is local to you, but you haven’t got out there yet. There’s so many things that you could do to reward yourself, tangible, intangible, monetary, non-monetary. It could be just giving yourself back time, like I mentioned.|
|Also teaming up, so who you’re going to team up with? A coworker or a friend, a family member. Who’s going to keep you check and who are you going to keep in check? That’s the co-accountability that we need and that we might be avoiding because we don’t really want to tell people what we’re up to because we think we’re going to fail, but remember the SMART shift is all about succeeding because we’ve set ourself up for success with a small, simple, and stupid shift.|