Christina and Meghan introduce "minisodes" this week. Think of it like a quick shot of espresso as opposed to a latte. In the inaugural minisode, we discuss goal-setting and how to set a SMART goal, plus we share a couple of our own goals for the year. Setting goals was one of the major ways we pulled ourselves back up after being knocked down by grief, so if you're in the trenches we are here to cheer you on as you pick yourself back up and grow into your new life. Not everybody is setting a goal to climb Mount Everest, and that's okay. It's great, even. Your goal should be YOUR goal connected to YOUR why.
Good luck friends, and share your goals with us so we can cheer you on!
Full Book Cup Club Book of the Month:
Each month we choose a book to read together. Join us in reading this month's Full Book Cup Club book of the month: You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero
Previous FBCC books:
If you find this podcast helpful, please subscribe and leave us a review! Having reviews is the best way for people to find this podcast. New episodes are available every Wednesday. Thanks for being here! You can also support the show by buying us a coffee :)
Find us on our website, Facebook, and Instagram too!
Christina and Meghan introduce "minisodes" this week. Think of it like a quick shot of espresso as opposed to a latte. In the inaugural minisode, we discuss goal-setting and how to set a SMART goal, plus we share a couple of our own goals for the year. Setting goals was one of the major ways we pulled ourselves back up after being knocked down by grief, so if you're in the trenches we are here to cheer you on as you pick yourself back up and grow into your new life. Not everybody is setting a goal to climb Mount Everest, and that's okay. It's great, even. Your goal should be YOUR goal connected to YOUR why.
Good luck friends, and share your goals with us so we can cheer you on!
Full Book Cup Club Book of the Month:
Each month we choose a book to read together. Join us in reading this month's Full Book Cup Club book of the month: You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero
Previous FBCC books:
If you find this podcast helpful, please subscribe and leave us a review! Having reviews is the best way for people to find this podcast. New episodes are available every Wednesday. Thanks for being here! You can also support the show by buying us a coffee :)
Find us on our website, Facebook, and Instagram too!
00;00;00;01 - 00;00;19;14
Christina
Hey, friends. Welcome to Full Cup Club. On today's episode, we are going to introduce you guys to something called minisodes. Minisodes are just very short podcast that we're going to give you some information and hopefully it will be something that you can use and it will add value to your life.
00;00;19;15 - 00;00;25;03
Meghan
A minisode is like a full size episode but cuter.
00;00;25;04 - 00;00;26;11
Christina
There you go, I like it. I like it.
00;00;26;21 - 00;00;28;00
Meghan
These are espressos.
00;00;28;08 - 00;00;55;16
Christina
There we go. Espresso. These little shots of espresso. So in today's fine cast and today's many. So and actually we are going to talk about setting goals. We are if you are tracking with us right now, we are just entering into 2023 and a lot of people set goals this time of year. And so Megan and I have been setting our own personal goals with ourselves, with our families, and so we thought we would just chat about that today.
00;00;55;21 - 00;01;16;26
Meghan
Yeah. So when you think about setting a goal, well, I don't set resolutions or I don't create resolutions. I set goals for the year and I've been doing that for a while because it's something that it's more trackable. So when you think about setting a goal, you have to first think about what your why, what your reason for wanting to do that, you know, whatever your goal is, and then your goal should be smart.
00;01;17;00 - 00;01;38;06
Meghan
And what does that mean? It's an acronym and it stands for a specific measurable, achievable, realistic and time bound. So your goal should meet each one of those attributes, each one of those things. So, for example, say you set a goal to be more active. You say, I want to be more active. Well, that's not really a goal.
00;01;38;07 - 00;01;50;05
Meghan
So let's drill it down. So say you want to be more active. What does that mean? Why do you want to be more active? Can you think of any or can you give any examples, Christina, of like why somebody would want to be more active?
00;01;50;05 - 00;02;16;24
Christina
I actually used to work with clients on this type of a goal often, and for many of them they would tell me that they wanted to be able to play with their grandkids or they wanted to be able to be more active with their adult children, maybe travel, different things like that. So really drilling down with that, why is because maybe they wanted to spend time and they didn't want to just sit in the chair and watch their grandkids play.
00;02;16;24 - 00;02;36;27
Christina
They wanted to get down on the ground and be able to play with them or run around outside and play soccer with them. So I think that's how you drill down to your why and the why is important because other things are just too abstract and it isn't specific enough that when it gets hard, when you're trying to achieve this goal, you can think back and go, You know what?
00;02;36;27 - 00;02;47;28
Christina
I really, really want to play with my grandkids. I really want to be able to run around when they come to visit me. And that is what keeps you on track. Is that deep? Why?
00;02;48;03 - 00;03;22;05
Meghan
Yeah, yeah, exactly. Once you narrow down your why, then you drill down to the specifics of your goals. So. So say we go with that example. I want to be more active now. We've got our why and that's because I want to play with my kids or my grandkids. But now let's make that a specific goal. So instead of I want to be more active, it should be something like I want to run this specific five K or ten K, so find a race, put it on your calendar, register for it and now you've got your goal.
00;03;22;05 - 00;03;41;06
Meghan
You say, I want to be more active, and now you've, you've got a goal that you're working towards to be more active. So then once you've got your specific goal, which is to run your race. Now, Christine and I have both done this before. We did well. I've done lots of races, but we both did the same one or similar ones.
00;03;41;06 - 00;03;45;00
Meghan
I did the Disney Princess Half Marathon. And you did the Tinker Bell.
00;03;45;01 - 00;03;52;13
Christina
I did. I got to do the inaugural Tinkerbell. I did the ten k for my 40th birthday. So, yeah, something fun.
00;03;52;16 - 00;04;20;22
Meghan
Yeah, that's just a really fun idea to set a goal for a milestone birthday like that. So anyway, you've got your specific goal. You want to run this race, that's how you're going to be more active. So now how are you going to measure it? Your goal should be measurable. So you can use an app. You can, you know, because they've got all sorts of running and racing apps like Couch to ten K, you can work with a personal trainer or you could even just get a notebook and write down your exercise, you know, so you're tracking it.
00;04;20;22 - 00;04;36;12
Meghan
So then you've got your specific goal, you've got your measure, how you're going to measure it. Now you have to think about, is your goal achievable? You probably wouldn't set out to run a full marathon if you've never run before because maybe five K is not so bad, you know, maybe a5k is that achievable.
00;04;36;12 - 00;05;03;10
Christina
Goal along the way? Another way as you're doing that is that if you're going to run a bigger race, maybe you have the school to run a Disneyland. Let's just say that like a run Disney and it's in the fall and it's a ten K, you can actually set that as running some local five ks in the meantime and so that you can work your way up until it's like, okay, that way you go, okay, this is realistic.
00;05;03;13 - 00;05;04;12
Christina
I can do this.
00;05;04;18 - 00;05;20;15
Meghan
Yeah. Actually tell you to do that, run smaller races when you're training for a half marathon. I've never run a full marathon before my knee gave out before I was able to do that. But when you're training for a half marathon, you are supposed to do smaller races as part of the training.
00;05;20;15 - 00;05;39;26
Christina
That's a good point right there. I mean, you're talking about what for you when we're looking at is it achievable? We have to look at your knee doesn't you are not able to do that anymore. So that's a really good point to make. Maybe your goal when you're getting this far in your goal, you have to say, you know what, this isn't realistic.
00;05;39;26 - 00;05;56;26
Christina
I have to recalculate here and maybe I have to switch and say, Oh, can I swim laps at the local pool? Because maybe that's easier. Yeah, I don't know if it is or not, but it could be easier on your joint than running. So you may get to some point in this and have to change.
00;05;56;26 - 00;06;18;11
Meghan
Yeah, you might have to make changes and that's okay. We just read Grit by Angela Duckworth and she talks about a goal hierarchy where you write the top goal in pen, but the mid-tier and lower tier goals in pencil. So those little goals along the way, they might have to change or be a race or move, but your top goal stays the same.
00;06;18;15 - 00;06;36;28
Meghan
So yes, anyway, that just reminded me of that. So we talked about, you know, is your goal achievable now move on. Is your goal realistic? So you say you want to be more active. Well, if you have not been exercising, then it's not realistic to think that you're going to wake up at 5 a.m. to work out every single day.
00;06;36;28 - 00;07;06;04
Meghan
That's not realistic. But what is realistic? Maybe you walk with your coworkers during lunch. Maybe you download one of those couch to five K or coach K training programs, and you schedule the long runs on the weekends so that on the weekdays you've got your shorter runs that you can do after work or on a treadmill. Maybe you get a treadmill for under your desk so you can walk while you're working, you know, so you've got to make your goal realistic and then finally make your goal time bound.
00;07;06;09 - 00;07;34;07
Meghan
This is why you would choose a race and register for it. So now you have your race on the calendar. You said, I'm going to run this ten K on November 15th and you've got it. And so now you've got that deadline that you're working towards and then of course, you celebrate those small wins along the way. The first day you buy your running shoes, maybe you get some fun laces, maybe you run a another race like a5k or something as you're working out toward the ten K.
00;07;34;15 - 00;07;36;05
Meghan
So you celebrate those things along the.
00;07;36;05 - 00;07;52;04
Christina
Way and those are really important, the small wins. So a lot of times when I was working with clients, we would write out all of those things because we don't always think about all of those little tiny goals after we met. This isn't just going out and running. This is buying the proper footwear. There's going to be research involved in that, all of the little things.
00;07;52;04 - 00;08;17;03
Christina
And so I'm not just talking about running. This can be anything. For example, years ago I was sharing with Megan that I wanted to be an institution which is doing facials and stuff like that. And so I went and I worked in the cosmetics industry and was a makeup artist. And because what people found was they would go to school to be an institution, and then a week or so in they found out they didn't want to, they couldn't touch people.
00;08;17;04 - 00;08;34;28
Christina
That was not something that they could do. They couldn't touch other people. So when you're doing these goals along the way, those little tiny things, doing your research, finding out, is this actually something I can do? Those are all little things that you write down and then you can cross them off. Hey, check this out. This is actually an attainable.
00;08;34;28 - 00;08;45;04
Christina
So celebrate those little things and get your little hit of, you know, endorphins when you cross it off. Those are really nice things to be able to do.
00;08;45;04 - 00;08;52;21
Meghan
Yeah, for sure. And you know, I love a list. I am going to check every little thing I can.
00;08;53;05 - 00;08;58;17
Christina
Do, right? So if you do something extra like a little like, oh, did that and then you write it.
00;08;58;17 - 00;09;01;02
Meghan
Down and then I immediately cross it off.
00;09;01;02 - 00;09;04;01
Christina
That's exactly, exactly, exactly. I love it.
00;09;04;09 - 00;09;24;26
Meghan
Listen, you got to do what works for you, okay? Yeah. So speaking of goals, are going to look different for different people depending on when you set them where you are in your life, what you're dealing with, what you've got going on. This is going to be different. And yes, you don't have to have the same goal as your friends or even your partner or your spouse, you know.
00;09;24;27 - 00;09;26;27
Meghan
So what goal do you have?
00;09;26;27 - 00;09;46;01
Christina
Christina I have a lot of goals for this year, but one that I am open to sharing publicly is that I have to learn to quilt this year. I want to do my very first quilt, which will be a six by seven quilt, which is a 42 block quilt. I will be able to complete this. So yes, that part is measurable completed project.
00;09;46;06 - 00;10;11;20
Christina
Is it achievable? Yes, it's a beginner quilt. Is it realistic? Yes, it's a beginner. I've already looked this up. I've done my research, I've bought all of my things, my time that I'm going to do is by my birthday this year, which is in the summer. So that is how I set my goal. And I, I did. And just as a side note, I did do my research before doing this watch to see like, is this something?
00;10;12;01 - 00;10;25;03
Christina
Do I have a local place that I can get supplies from? Is this actually something that I can achieve before I just said, No, I have this goal. So do you have homework when you set a goal? But yeah, that's one of my goals this year is to learn to quilt. How about you?
00;10;25;03 - 00;10;48;03
Meghan
Yeah, I love it. Great. Great job. Yeah. So one of my goals this year is to write and illustrate a children's book by July in specific. It is a children's book that I want to write and illustrate. It's measurable because I will have the finished project write the book. Is it achievable? I've illustrated a book before. I'm not written one before, but I have illustrated one before.
00;10;48;03 - 00;11;09;09
Meghan
And so basing the time frame on how long that one took and then also balancing with the my job and everything I've got going on. Yes, I think it's achievable, particularly to do by, you know, midway through the year. Is it realistic again? Yeah, I've done it before. It's a realistic goal. It's not something completely out of my wheelhouse.
00;11;09;18 - 00;11;33;19
Meghan
And then time is at time bound. Yes, I want to be done by July. So that is one of my goals for this year. It's probably my main goal. I'm really excited about it. So if you are a publisher and you are listening to this podcast like so anyway, I hope you liked this many. So about setting goals, send us your goals.
00;11;33;19 - 00;11;49;20
Meghan
You can DM us on Instagram and Facebook, you can email us at Full Cup Club podcast at gmail.com so we can cheer you on. You know, we love to hear what you're doing and we love to hear from you. We even have somebody message us on Instagram to tell us their goal. What was it?
00;11;49;20 - 00;11;59;20
Christina
Christina It was they wanted to hike more this year, so they set the goal of hiking 365 miles this in this calendar year. So I thought that was a cool goal.
00;11;59;21 - 00;12;08;01
Meghan
That's awesome. Yeah, I think it's measurable. It's probably achievable for them. Yeah, it's awesome. We love it. You'll have to.
00;12;08;22 - 00;12;15;17
Christina
Follow along with us on Instagram and Megan and I maybe will share along the way. I think you're going to share on Tik Tok possibly.
00;12;15;17 - 00;12;19;21
Meghan
I think I'm going to share on Tik Tok. So follow me at art on Tik Tok.
00;12;19;21 - 00;12;27;06
Christina
Yeah. So as we go through and achieve these goals, so yeah. Let us know what your goals are for 2023.
00;12;27;13 - 00;12;28;02
Meghan
Cheers.