The Year of Change: Week One - Setting Goals

This is a special mini-series focusing on change. Rethinking how we can create change and helping you understand and implement the building blocks for lasting change. If you’ve become used to setting New Year's resolutions which you don’t meet then you’re not alone. 

Jake and Damian have put together a short series of episodes to look at some ideas which might help you to break that cycle featuring expert advice from our guests. 

We want 2023 to be the year of the change for you! So every Friday in January we’re going to discuss a different focus;

Week One - Goals 

Week Two - Motivation 

Week Three - Consistency 

Week Four - Sustain

This week we focus on GOALS and the three ways to understand them to build a lasting structure. Including: 

Outcome goals feat. Mel Marshall (Ep74): https://pod.fo/e/dbefd

Performance goals feat. Eddie Hearn (Ep26): https://pod.fo/e/a4ba2 

Process goals feat. Chrissie Wellington (Ep98): https://pod.fo/e/103df1 

Next Friday we focus on Motivation and share the secrets of our guests! Let’s make 2023 the year of change. 

 - - - - 

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## The High-Performance Podcast: Goals, Motivation, Consistency, and Sustain

**Episode 1: Goals**

**Introduction:**

* This special mini-series focuses on creating lasting change by rethinking how goals are set and implemented.
* The podcast aims to help listeners break the cycle of setting and failing New Year's resolutions.
* Each week in January, the podcast will discuss a different focus: goals, motivation, consistency, and sustain.

**Key Points:**

* **Outcome Goals:**
* Outcome goals answer the question, "Why do I want to achieve this?"
* They are filled with the emotion of the desired outcome and provide a sense of purpose.
* Mel Marshall, an inspirational coach, emphasizes the importance of helping individuals understand their "Olympic gold," which represents their ultimate goal.
* **Performance Goals:**
* Performance goals are about understanding what needs to be done to achieve the outcome goal.
* They involve setting measurable targets and tracking progress.
* Eddie Hearn, a boxing promoter, stresses the significance of transparency and honesty in setting performance goals.
* **Process Goals:**
* Process goals are the small, daily steps that contribute to achieving performance goals.
* They help break down large, daunting tasks into manageable chunks.
* Chrissie Wellington, an Ironman triathlete, shares her strategy of segmenting her races into smaller, more achievable parts.

**Conclusion:**

* The podcast emphasizes the importance of setting realistic and achievable goals, measuring progress, and maintaining honesty with oneself.
* It encourages listeners to share their goals with others to create a sense of accountability and support.
* The podcast aims to help listeners make 2023 a year of change by providing practical strategies and insights from high-performance guests.

[00:00.000 -> 00:04.600] Hi there, welcome along to High Performance, welcome along to a special episode all about
[00:04.600 -> 00:09.880] change. We want 2023 to be the year of change for you. So every week in January we're going
[00:09.880 -> 00:17.000] to speak to you about a different focus. Week 1 goals, week 2 motivation, week 3 consistency
[00:17.000 -> 00:23.460] and week 4 sustain. Damien, why is it so important for us to start the new year by rethinking
[00:23.460 -> 00:25.640] how we can create change? yw'r ffordd mwyaf bwysig i ni ddechrau'r newydd drwy ymdrechu sut y gallwn gynllunio newid?
[00:25.640 -> 00:27.480] Wel, mae'r mwyaf o ddiogelwch yn ffail, Jake,
[00:27.480 -> 00:28.920] felly mae'r mwyaf o bobl yn ymuno â'r Ddiogelwch
[00:28.920 -> 00:30.520] yn y gweithiau'n gyntaf y mhlynedd
[00:30.520 -> 00:33.400] ac mae'r mwyaf o bobl yn rhoi'r cymorth ar ôl ystod Februarwyr
[00:33.400 -> 00:35.760] ac nid yw oherwydd nad ydyn nhw eisiau newid.
[00:35.760 -> 00:37.360] Dwi'n golygu, mae'r diogelwch yn y mwyaf cyffredin
[00:37.360 -> 00:38.480] sy'n gallu eu hyrwyddo, yw,
[00:38.480 -> 00:39.840] ddigwydd i'w ddynnu,
[00:39.840 -> 00:41.960] ac yn ogystal â'r mwyaf o bobl yn ffail i'w wneud oherwydd
[00:41.960 -> 00:44.360] nad oes gennym y blwyddyn ffundamentol
[00:44.360 -> 00:47.260] yn eu lle ac rydyn ni'n mynd i siarad amdano dros y ddur diwethaf, yw sut rydych chi'n deall most people fail to do it because they don't have the fundamental building blocks in place and what we're going to talk about over the next four weeks is
[00:47.260 -> 00:51.380] how you understand and then implement those building blocks in your own life.
[00:51.380 -> 00:57.040] So welcome to episode one. Episode one is all about setting goals. We want to help
[00:57.040 -> 01:00.820] you understand how to set your goals and then over the next few weeks we're going
[01:00.820 -> 01:08.440] to help you put in place the foundations for this to last for the whole year. What we don't want to do is lead you down another avenue with
[01:08.440 -> 01:13.400] another false start where you start 2023 feeling disappointed before the year has
[01:13.400 -> 01:17.520] even really got going. So together January is going to be a month of change,
[01:17.520 -> 01:23.280] 2023 is going to be a year of change. So this is week one and week one is all
[01:23.280 -> 01:29.120] about setting your goals. What's the best clip do you think Damien to kickstart the new year? Well that leads
[01:29.120 -> 01:33.500] us into understanding the structure of goals Jake, that there's three ways to
[01:33.500 -> 01:38.120] understand them that and we need all three otherwise it's a flimsy platform
[01:38.120 -> 01:42.080] we're building from. So the first starting point for everybody is their
[01:42.080 -> 01:46.060] outcome goal. This is to answer why do I want to do this?
[01:46.060 -> 01:47.920] This is where you fill it with the emotion
[01:47.920 -> 01:50.640] of all the great things that you want to have,
[01:50.640 -> 01:53.300] to be and to experience in your life.
[01:53.300 -> 01:56.480] So a great first clip to explore this
[01:56.480 -> 01:58.340] is with the brilliant Mel Marshall,
[01:58.340 -> 02:00.680] Adam Peters, inspirational coach,
[02:00.680 -> 02:04.540] who told us around that for every athlete she works with,
[02:04.540 -> 02:05.400] she helps them to
[02:05.400 -> 02:11.320] understand what their own Olympic gold is. You know I took a group of kids and
[02:11.320 -> 02:14.240] they were from the age of 12 and I saw them all the way through to 18 really
[02:14.240 -> 02:19.680] and there was so many stories of triumphs but we had this mantra of
[02:19.680 -> 02:24.120] you're going to go to your Olympics whatever that might be that might be the
[02:24.120 -> 02:27.300] county championships that might be the actual Olympic Games.
[02:27.300 -> 02:29.480] There's no ceilings, there's no boundaries.
[02:29.480 -> 02:34.040] I just want your energy, enthusiasm and your constant commitment and we'll get you to your
[02:34.040 -> 02:36.960] Olympics, whatever that might be.
[02:36.960 -> 02:40.120] And I think this is a really important place to start the conversation, right, Damien,
[02:40.120 -> 02:47.040] because you know, we know that over half the people now listening to high performance discovered us last year in 2022.
[02:47.040 -> 02:51.440] And I think a lot of them are thinking that this podcast is about getting them
[02:51.440 -> 02:56.640] to the world of the CEOs and the leaders and the billionaires and the gold medal winners.
[02:56.640 -> 03:00.440] But the whole point about this podcast isn't getting people closer to high performance,
[03:00.440 -> 03:03.960] it's getting them closer to their own version of high performance.
[03:03.960 -> 03:05.840] Yeah, definitely. And that's exactly what Mel
[03:06.540 -> 03:08.860] Articulates in that clip that we've just listened to there
[03:08.860 -> 03:14.780] It's about you have to start from understanding what and why you want to achieve it
[03:14.820 -> 03:15.780] so
[03:15.780 -> 03:22.760] Helping people to do that and make the time to to fill it with that sense of purpose that it's the Simon Sinek book that
[03:23.160 -> 03:25.440] you start with why because that gives you
[03:25.440 -> 03:30.720] the power to sustain you when through the difficult bits that inevitably come on your
[03:30.720 -> 03:31.720] journey.
[03:31.720 -> 03:34.720] Now I'm a big believer in infinite purpose as well and I think I just want to mention
[03:34.720 -> 03:37.760] it at this point because it's fine for you to have your goal it's fine for you to have
[03:37.760 -> 03:43.040] your purpose it's fine for you to have the achievement in 2023 that is going to make
[03:43.040 -> 03:45.000] a difference for you. But I would encourage
[03:45.000 -> 03:48.760] you not to have a set point. So for example, it's not about having a six pack because you
[03:48.760 -> 03:52.400] either get the six pack and then lose motivation because you've achieved the goal, or you don't
[03:52.400 -> 03:56.280] get the six pack and you lose motivation because you never got there. So at this point, my
[03:56.280 -> 04:01.840] only bit of advice for you is make sure that it's an infinite goal. It's an infinite purpose.
[04:01.840 -> 04:26.960] It's something that never has an end point. So instead of a six pack, it's just get fitter, it's just get stronger, it's just be better, you can always be fitter or stronger or better, it doesn't have to be a set outcome does there? Felly mae angen i ni fod yn rhaid i ni gael ffordd o adnabod ein cymdeithasau arnos hynny. Felly mae angen niferau, mae angen stats a ffyrdd o ffyrdd
[04:26.960 -> 04:31.040] sy'n ein gallu i ni ddeall pan ydyn ni ac pan y dylwn ni'n mynd.
[04:31.040 -> 04:36.000] Felly, un o'r cymdeithasau da iawn o rywun sy'n dangos hyn yn
[04:36.000 -> 04:40.640] yr episode o'r podcast yn gyntaf, oedd y cymorth ymgyrchydd Eddie Hearn.
[04:40.640 -> 04:43.840] O'ch cofio, rydyn ni wedi sôn gyda Jake o ran sut mae'n deall gyda
[04:43.840 -> 04:45.720] cymorthau sydd wedi bod yn amlwg. Do you remember we spoke to him Jake around how he deals with boxers that are sometimes delusional
[04:45.720 -> 04:52.020] He says how do you sort of convince guys that they're not at the level they think they are and his answer was numbers never lie
[04:52.800 -> 04:55.860] How do you deal with sort of deluded fighters?
[04:56.040 -> 05:02.440] You know when you're working with these guys that have got sort of an inflated sense of how good they are or how popular they
[05:02.440 -> 05:04.240] Are or how much they worth?
[05:04.240 -> 05:05.920] How do you deal with them?
[05:06.000 -> 05:06.320] Right.
[05:06.760 -> 05:09.760] With transparency and honesty, right?
[05:09.800 -> 05:13.400] It's some, that's quite difficult because you know, boxing is quite
[05:13.400 -> 05:15.480] transparent in terms of your value, right?
[05:15.760 -> 05:19.520] You either sell tickets and put bums on the seats and people tune in to watch you
[05:19.760 -> 05:22.600] or people might pay to tune in to watch you or you don't.
[05:23.520 -> 05:23.840] Right.
[05:24.120 -> 05:26.720] So they're the only factors that represent
[05:26.720 -> 05:28.440] your commercial value.
[05:28.440 -> 05:30.040] So I think the most important thing here then,
[05:30.040 -> 05:31.760] when it comes to numbers not lying,
[05:31.760 -> 05:33.480] is to be really honest with yourself.
[05:33.480 -> 05:35.440] I think it's easy to be successful
[05:35.440 -> 05:37.000] if you don't tell yourself the truth, right?
[05:37.000 -> 05:40.320] So what we need people to do is be honest with themselves,
[05:40.320 -> 05:41.160] be honest with others.
[05:41.160 -> 05:44.160] I mean, I always think it's a really good idea
[05:44.160 -> 05:45.060] to share with people
[05:50.500 -> 05:53.880] What your ambition is because I think once you've either written it down or you've said it publicly or you've told your best friend or? A member of your family. It's almost like a contract with somebody else and I think
[05:54.220 -> 05:59.740] Now why do you feeling motivated at this point in the year? This is the time to go listen. Can you hold me to this?
[05:59.740 -> 06:02.640] I really want you to push me on this and when I tell you that I don't want you to
[06:03.040 -> 06:07.120] Ignore that and remember me now telling you that I want to be pushed.
[06:07.120 -> 06:10.920] Brilliant advice I think that contract with both yourself and if you can share that with
[06:10.920 -> 06:15.960] the people that really invested in your goal is a great next step for anyone
[06:15.960 -> 06:20.880] that's looking to make 2023 their year. So we've spoken about the why, we've
[06:20.880 -> 06:25.600] spoken about the what, now it's the how. And this is about breaking down
[06:25.600 -> 06:32.240] those performance goals into process goals. What are the small steps that you can take every day
[06:32.240 -> 06:38.880] that take you a step closer to where you want to get to? Here is Ironman triathlete and all-around
[06:38.880 -> 06:48.240] incredible high-performance guest Chrissie Wellington. So if we face adversity, we, a mountain to climb, you know, that old analogy, it can
[06:48.240 -> 06:55.400] be incomprehensible, but if we, like I did in an Ironman, just, you know, segment it
[06:55.400 -> 06:59.080] into 200 meters in the swim, yeah, then I've got to get to that boy.
[06:59.080 -> 07:00.080] Then I've got to get onto the bike.
[07:00.080 -> 07:04.640] Then I've got to do this 40 K, this 40 K. I just segment it down and I very much try
[07:04.640 -> 07:05.940] and stay in the moment.
[07:05.940 -> 07:10.580] And like we said at the outset, bringing your best self to that moment,
[07:11.020 -> 07:12.840] I try and disassociate.
[07:12.980 -> 07:17.940] So I take myself off to a place that's a bit more pleasurable.
[07:18.220 -> 07:23.820] So I have a bank of really positive images or songs or poems or mantras.
[07:23.820 -> 07:26.000] Is this the book you had Kipling? really positive images or songs or poems or mantras.
[07:26.000 -> 07:32.000] If I still carry this dogged copy around with me.
[07:32.000 -> 07:34.000] Would you use those in the heat of battle?
[07:34.000 -> 07:36.000] Yes.
[07:36.000 -> 07:45.920] Now if you remember Chrissie spoke about that she raced the imperfect race perfectly when she described that clip that we've just listened to where everything that could go wrong did go wrong. y rhes yn ddiweddar, pan roedd yn ysgrifennu'r clip y byddwn ni wedi clywed,
[07:45.920 -> 07:49.920] lle roedd pethau sy'n gallu mynd yn iawn yn mynd yn iawn. Roedd yn iach, roedd yn cael
[07:49.920 -> 07:54.960] llawer o ddangosau, roedd yn cael gweld y gwirioneddau gwach sy'n ei gysylltu â nhw ymlaen,
[07:54.960 -> 08:00.000] ond ar hyn o bryd, roedd y targed gweithredu yn edrych ymhellach o'i gilydd. Roedd yn
[08:00.000 -> 08:09.040] ymddangos ar ddechrau un ffot yn y dyfodol. Roedd yn deall am ddarllen y just focused on putting one foot in front of the other. She understood about reading the Rudyard Kipling poem If, how when she read that she inevitably would
[08:09.040 -> 08:14.720] have passed another half mile marker along the way to her goal. So whatever
[08:14.720 -> 08:19.440] your own small steps can be on this is a really integral part that takes you a
[08:19.440 -> 08:24.040] step closer to the performance goals and by definition that allows you to achieve
[08:24.040 -> 08:25.320] your outcome goals
[08:25.320 -> 08:26.320] as well.
[08:26.320 -> 08:30.540] And one thing you might notice about our podcast is that we never talk about perfection because
[08:30.540 -> 08:34.900] basically perfection doesn't exist. I mean, what is perfect? Your perfect at work might
[08:34.900 -> 08:39.520] be different to your boss's perfect. So therefore your perfect is redundant anyway at home.
[08:39.520 -> 08:42.180] It might be different to another member of your family. So we're not talking about you
[08:42.180 -> 08:48.840] chasing perfection here. We're talking about you doing your best. And that's why at the start of the year, we want to just remind
[08:48.840 -> 08:53.000] you that things will come along that will derail you. There'll be moments where you struggle with
[08:53.000 -> 08:56.240] motivation. There'll be moments where you feel like you're not going in the right direction.
[08:56.240 -> 09:02.720] But those are the times to push through. Life is a team sport, get great people around you,
[09:02.720 -> 09:07.200] share your goals, talk about your outcomes, measure your performance,
[09:07.200 -> 09:12.820] be totally honest with yourself, and you can make 2023 a year of change.
[09:12.820 -> 09:16.240] Come back to us next week when we're going to hear from more incredible guests who joined
[09:16.240 -> 09:20.440] us on High Performance, when we share the secrets to motivation.
[09:20.440 -> 09:27.480] But between you and the High Performance podcast, we can make 2023 a year of change. Thanks for listening