Just Do It

   

“If you think you can do a thing or think you can’t do a thing, you’re right.” (Henry Ford)

Nike, Inc, has a slogan with which we are all familiar: "Just Do It”. The slogan reflects a “can-do” attitude, which has been the underlying theme in Nike’s advertisements since the inception of the slogan in the 1980’s. “Just Do It” speaks to tenacity, perseverance, and determination. If you put your mind to something, you can do it!

Faced with the newness of another year, we like to make goals, plans, and resolutions, many of which are carry-overs from the previous year or before. What have you had on the back burner or your to-do list that you still did not get done in the past year? I challenge you today: "Just do it!" Remove the barriers, limitations, excuses, and doubt, and JUST DO IT! Be specific and intentional. Set goals. Take the first step. Ditch perfectionism. Transcend handicaps. JUST DO IT!

Be specific and intentional. Many people have New Year's resolutions, promises to themselves to do something in the new year. Your resolution might be something like: "Lose weight", "Stop smoking", "Be more patient", "Make a difference in the lives of others", or "Get closer to God". Resolutions are usually more general in nature and open-ended. There is typically no accountability with resolutions. Typically, with resolutions, you are not specific and intentional when determining or defining them. When you are vague and undeliberate, you can set yourself up for failure from the beginning. How many have resolved to lose weight or exercise for the new year, and by January 22, your excitement or motivation to so has fizzled out? Be specific. Instead of saying, “Lose weight”, say “Lose five pounds per month” or “Go from a size 20 to a size 14 in 12 months”. Instead of “Exercise more”, say “Do cardio twice a week for 30 minutes” or “Do circuit training three times a week for 45 minutes”. Be intentional. Set alarms; wake up earlier; journal; keep a day planner; have an accountability partner; create a vision board; make lists; keep your end goal in mind.

Set goals. Setting goals helps in being specific and intentional. An intention only becomes a goal when you activate a plan to achieve it. Goals are finite in nature, not open-ended. Goal-setting involves establishing specific, measurable, attainable, realistic and time-targeted objectives. Ask yourself what you want to accomplish this year. Keep a goals journal. List your overall goals. Develop actionable, specific steps that you can do to reach your goals. Determine, visualize, and record how you will know when your goals are met ("As measured by"). Record your milestones as you take steps toward your goals. Review your progress throughout the year to ensure that you are staying on track. When you set clear and attainable goals, it is easier to stay focused and actually accomplish what you plan to do. Set “SMART” goals. Use this acronym to guide you: S-Specific, M-Measurable, A-Attainable, R-Relevant, T-Time-bound.

Take the first step. There is a saying, “The only way to eat an elephant is one bite at a time.” Any task gets easier once you’ve started it, but you have to take the first bite, I mean, step. Long-term goals depend on a series of short term goals in order to achieve them. Pace yourself. Don’t expect instant results. But do get the ball rolling. Celebrate small successes along the way to the big, end-goal. Always be in forward motion toward your goal.

Ditch perfectionism. Perfectionism leads to procrastination. If you have to have every "I" dotted and every "T" crossed before starting a goal, then you might never get it down. Do your best, but do not worry about getting it 100% accurate out of the gate. You can make modifications and tweaks along the way. (Of course, I am speaking directly to myself here, as an unreformed perfectionist.) Perfectionism can motivate you to persevere in the face of discouragement and obstacles. However, the very thing that motivates you (i.e., getting things done right), can also bog you down and impede your progress, because the focus is on getting it perfect instead of getting it done. To counter perfectionism, strike a balance between being without errors, flaws, and faults, and actually accomplishing your goals in a timely manner. Setting goals, having timelines, and sticking to a schedule can all help in pushing a perfectionist along to his or her goal. Also, be more forgiving of mistakes, and release the fear of failure or not getting things exactly right. Don’t’ be paralyzed by mistakes and failures. Use them as lessons and stepping stones to continue toward your end-goals.

Transcend handicaps. Don't be defined by your handicaps. Be defined by your abilities. Handicaps are not only physical and mental limitations. They are also emotional, economic, intellectual, and social limitations. We all have handicaps. A handicap is something that is a real or perceived hindrance or disadvantage. If we allow our handicaps to dictate our lives, we would rarely accomplish anything. In any given sphere or realm, you will have strengths and weakness, even if you are the best of the best in some areas. Many focus on their weaknesses, where they fall short, and where they have little skills, abilities, intellect, or talent. Successful people focus on their strengths. They think in terms of what they can do, not what they cannot do. When you define yourself by your abilities instead of by your handicaps, you focus on how you can accomplish something despite your handicaps. Your creativity kicks in. You think of new, innovative, resourceful ways of doing things. This might involve soliciting the help of others who are strong where you are weak. It may involve using some form of technology or a device to assist you. It may involve using reference materials, an external knowledgebase, or hired help. Whatever it takes to accomplish your goals, you do it, despite your handicaps. Your handicaps should be motivators, not deterrents, to accomplishing your goals. Nix doubts, excuses, and limitations, and JUST DO IT!

Jacinta M. Gray,
The Couch Coach