The Next Best Version of YOU
2023 is just around the corner! But first, we celebrate the finale of 2022. For some, these celebrations include cookies, cakes, and treats that abound at parties and gatherings. These can be enjoyed without sacrificing your values. There is no better time to practice goal-setting and reflecting on the helpful and not so helpful situations that support your goals. Why wait for the new year to be your best version when you can start now?
In order to set goals, we need to know what drives us. Your values help clarify what goals are needed in order to reach your long term objectives. So, what are your broader values? At first, this may sound daunting. The difference between values and goals is that values are not attainable – you do not “reach” your values, but live them on a daily basis. Examples of values include kindness, respect, honesty, comfort, grace, and a healthy lifestyle. You are able to tap these at any moment by engaging in behaviors that align with those values.
Goals — where to start
Once you have established what your values are, you can look at each value and break it down into one or more achievable goals. Remember to show compassion to yourself and use the ‘Goldilocks’ rule — choose a goal that is just right. Something that is reasonable and doable for yourself right now.
You can always increase the time or difficulty, but establishing the habit or routine is the most essential first step. For example, if your value was showing yourself grace, an attainable goal would be to choose a smile when you might be set off or frustrated. If you value your health, you can set a goal to take a 5-minute walk 3x per week. If you value continuous learning, you could read one page of a book per day.
The most important thing is to think about where you are and the one simple action that would take you to the next level. Exercise and nutrition can be a common area for goal-setting and it could be helpful to reflect on self-talk and one’s response to difficult feelings.
It’s not the person that fails, it’s the lack of a system. Whether it’s an app, notes in your phone, or something that you develop on your own (like a jar with pieces of paper), tracking or monitoring your goals daily is the foundation for behavior change and growth. An important aspect of this process is giving yourself credit and compliments for what you already do and the progress towards your goals, no matter how small they seem in the beginning.
Again, you are establishing the system for behavior change, which on its own is a huge accomplishment. This can be done with a system that you use to monitor whether or not you met your goal each day so that you can consider whether adjustments are needed to support this change.
Insight for success
What is the goal that you want to achieve? Take a moment to self reflect on how often you currently follow through. This doesn’t mean your best week or your worst week. You can then set a goal that is a totally doable increase from where you are right now. This will help with maintaining motivation and provide you with the momentum to continue combining self reflection with action to become your best version.
Consider reflection on what went well. What helped you feel good, proud, accomplished, or satisfied? Even silly things can add up to this wonderful feeling like unexpected kind gestures towards strangers. What a gift! This is a gift that you can give yourself everyday through reflection and gratitude.
To learn about creating your own simple, healthy meal planning system and getting support to meet your health goals, schedule a free one-on-one Nutrition for Wellness Strategy Session with me!
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Cheers to your health, Alicia
By Alicia Connor, MA / Registered Dietitian Nutritionist & Chef
Links to Alicia Connor’s Socials:
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- Quick & Delish on Instagram: https://www.instagram.com/quick_delish/?hl=en
- Quick & Delish on Facebook: https://www.facebook.com/aliciaconnorrd/
- Join Alicia Connor’s email list: quickanddelish.ck.page/cheers-to-your-health
- Sign up for Alicia Connor’s Virtual Meal Planning Series: https://www.quickanddelish.net/workshop
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Alicia Connor is a registered dietitian nutritionist and chef who is passionate about encouraging lifestyle shifts with a focus on meal planning and simplifying healthy eating. Alicia built a career as a chef, including working at a top San Francisco restaurant. As a young adult facing hereditary vision loss, she took control and pivoted to another career as a dietitian to grow roots deeper than ‘just cooking.’ She has seen the impact of meal planning and nutrition in her clients over the years, often through their increased energy, empowered weight loss journeys, and freedom to pursue more of their passions due to increased confidence.
Moving away from the mindset of dieting, Alicia helps clients build a toolkit of strategies to reduce stress and increase peace of mind. She supports her clients through one-on-one sessions and a virtual meal planning program to build helpful habits and create actionable plans to meet their goals.
‘Quick & Delish by Alicia Connor’ is a video cooking series on YouTube where Alicia presents easy recipes with minimal steps for flavorful, balanced meals.
- Header: Sun shining through tall trees at Golden Gate Park in San Francisco, CA. Seek out inspiration in nature.
- Someone writing in a journal. Consider tracking your goals and progress.
- Author photo: Alicia Connor a pretty brunette with dark wavy shoulder-length hair wearing a denim jacket as she leans on a kitchen counter with assorted veggies in front of her.