Dateline: Dec 31, 2020. Location: Catherine’s laptop. I posted my last of the 220 workouts for 2020. See below:
We call this just-in-time delivery.
You might think, well, that’s 2020 for you. However, looking back on my posted workouts in 2019 and 2018, my last workouts were all after Christmas. Now, there’s nothing wrong with that, but it does point to a pattern. I have moved through the past few years in fits and spurts, with more dormancy than I would like (as I also know that, *for me*, regular activity coincides with greater functionality and well-being).
So, I’m making a change this year. Even though I’m very happily ensconced in the 221 workouts in 2021 (with the goal of 221 workouts), I’m not making a specific schedule for how many times a week I do cardio, strength training, yoga and meditation (my current lineup). Rather, I’m going to see what I can do this week in these categories, based on my sleep and work schedules, general mood, etc.
You might be thinking:
Hey–I’ve got science on my side! Here’s the Conversation on this topic.
Generally we’re advised to set specific, or SMART, goals (where SMART stands for specific, measurable, achievable, realistic and timebound). Aiming to walk 10,000 steps per day is a common example.
That’s why you might feel you’ve failed after “only” recording 9,000 steps when your goal was 10,000. In reality, 9,000 steps might actually be an achievement (especially on a busy day) — but because you didn’t reach your specific target, it can feel disappointing.
Yeah. I can relate.
One alternative is to set what’s known as an open goal. Open goals are non-specific and exploratory, often phrased as aiming to “see how well I can do”. For example, professional golfers in one study described performing at their best when aiming to “see how many under par I can get”. One participant (in a study) said open goals “took away the trauma of failing”…
Oh yes– no trauma of (feeling like I am) failing. I am down for that.
To set your own open goals, think first about what you want to improve (for example “being more active”). Then identify what you want to measure, such as your daily average step count. Phrase your goal in an open-ended, exploratory way: “I want to see how high I can get my average daily step count by the end of the year.”
Excellent! Here’s my open goal: I want to see how many times in a week I can engage in three types of activity:
- cardio activity; my current modes (for January) are: ride trainer, walk outside, or do Body Groove dance-y 30-minute video.
- yoga; I can do live zoom classes through my local studio Artemis, or Yoga with Adriene, or Bad Yogi videos, all of which I love.
- strength training– so far what is easily accessible to me are the NYT 6 and 7-minute workouts, the Bad Yogi strength training program (which I bought a while back but didn’t really get to), and whatever else comes to me. You can see I’m in the initial stages of the “let’s see what I can do” mode.
For now, doing anything in either cardio or strength training or yoga/meditation counts FOR ME as a workout. As I get stronger, I may adjust the way I count them. I may restrict to more purposeful workouts on the bike (e.g. trainer, road bike ride) or just count workout days, regardless of how many types of activity I do in that day. We shall see; I’m leaving it open.
Readers, what are you doing about activity or movement, now that we’ve tumbled into 2021? Are you all about the scheduling? Are you staging goals? Are you planning by the seat of your pants? I’d love to hear what you’re thinking.