Goals

You have goals. That’s wonderful. Believe it or not, you’re doing great. Life coaches everywhere will tell you that a lot of people haven’t even made it that far.

Now you’re probably wondering how to achieve those goals. Many people psych themselves out at this step. It can be overwhelming trying to figure out how to achieve these grand goals you have floating in your head.

Life coach Lauren Handel Zander suggests that people haven’t really taken enough time to figure out what they want out of life. Taking the time to sit down and map out what you want can help guide your life. “Whatever you’re chasing in life — it needs to be you true north,” says Zander.

The best way to not get overwhelmed, and to achieve goals is to create an action plan. When you have a plan, you can see the journey step by step and suddenly your goals seem easy to attain. Here is the best way to create a great action plan based on advice from several life coaches.

A Ten-Step Action Plan to Help You Reach Your Dreams

Step 1: Relax.

As stated before, a lot of people can be overwhelmed at the thought of trying to achieve goals. Just relax. You need to get rid of stress first before you embark on this journey because you need a clear head.

Whatever you need to do to take the edge off, do it (as long as it’s nothing harmful to yourself like drugs or alcohol). Take a couple of days off, do yoga, read some self-help books, and get yourself in the right state of mind. You don’t want to start the journey off as a frazzled mess. That isn’t going to help anything.

Step 2: Clearly define your SMART goals.

You may have goals, but your goals need to be clearly defined. According to life coach Alexis Robin, co-founder of pLink Coaching Center, “when you get crystal clear about where you are going on a project, in your career, or in your life, each decision you make will get you closer to or further from that vision. If you are struggling with big decisions it may be because you don’t have your destination clearly identified.”

To clearly identify your goals, you should use the acronym SMART. This stands for:

• Specific – your smart goal should be as specific as possible. For example, instead of just saying you want to save money, you should specify how much you want to save and give yourself a deadline.
• Measurable – you should be able to keep track of your progress. It’s essential to be able to see the progress from week to week or month to month.
• Attainable – you should always aim high, but the goal needs to be reasonable and attainable. For example, don’t say you want to save a million dollars in six months if you’re currently only bringing in $20,000 annually.
• Relevant – the goal should be relevant to your life, skills, and needs. For example, don’t have a plan to buy a new car if your goal is to save money.
• Time-based – you should be able to set a deadline for you to achieve the goal. The deadline should be reasonable.

Step 3: Figure out your reason why.

It’s important to understand why you want to reach the SMART goal you’re striving for. Your reason why could be simple. You want to save money so you’re not living paycheck to paycheck. You want to lose weight so you can live a healthier lifestyle. These are simple, but sometimes you have to dig a little deeper to find the real why.

This could take some self-exploration and it may be a little scary to do that. However, understanding why you want to achieve that goal will provide you with the motivation you need to do it.

For example, you might want to save money so you can enjoy more time and activities with your children before they completely grow up. That’s much more motivational than simply saying you don’t want to live paycheck to paycheck.

Step 4. Create actions and a timeline.

You have your SMART goal in place, and you’re motivated to accomplish it. This part of the action plan is where you map out exactly how you’re going to do that.

You should be able to create a list of actions or tasks that will take you, step by step, to your goal. Essentially, you’re going to divide your main goal into smaller goals. Remember to keep the smaller goals attainable.

Step 5: Get started.

You would be surprised how many people create an entire action plan but never put it into action. Now that you have your plan all set, you have to start doing it. A plan without any action isn’t a plan at all.

This is where your real why is most important. It’s going to give you that fire to get started. Keep that in mind and don’t be afraid to take that first step in your plan.

Step 6: Delegate tasks and designate resources.

Parts of your plan may require the help of other people and outside resources. Don’t be afraid to seek out that help. However, make sure you’re counting on reliable people.

For example, if your goal is saving money, you might have a plan to get a promotion so you can have more money coming in. This means you may need to step up at work and take on leadership positions which include managing other co-workers. Here is where you’d delegate tasks and designate resources.

Step 7: Take your plan step by step.

Remember to take your plan step by step. Of course, you’re going to keep your primary goal in mind, but don’t allow yourself to think of the entire goal at one time. You may find yourself getting overwhelmed.

Remember, you made an action plan for a reason. Don’t focus on future steps. Focus on the step that you’re currently working on.

Step 8: Don’t give up.

Your plan makes it easier to achieve your goals, but it doesn’t make everything easy. There are still going to be challenges along the way. These challenges might push you to your limit.

You have to remember not to give up. Make sure you have a source of strength around you to keep you pushing towards your goals. Keep a reminder of your real why near you. Write daily affirmations, listen to motivational videos, and do whatever it takes to keep going. Remember, when things get hard, or almost impossible, don’t give up.

Step 9: Monitor your progress.

Keep an eye on the progress that you’re making. As you achieve each of your smaller goals, look at them as milestones. Look at them as points in the plan where you need to recognize your small successes so far and make sure you’re still on track.

In other words, hold yourself accountable. If your goal involves a team, hold your team accountable. Have meetings to make sure everything is going as planned. If you need to, meet with individual team members.

Pay attention to the needs that arise as you follow the steps of the action plan. Make sure you’re providing those needs so that your progress won’t stop. In fact, you may need to anticipate needs so that your progress doesn’t stall. You can’t anticipate needs unless you’re doing a great job of monitoring your progress.

Step 10. Celebrate your successes.

Everyone works better on a rewards system. Plan to reward yourself with the accomplishment of each small goal. It can be a small reward, or it can be something extravagant (although if you’re trying to save money you may want to go with a small reward).

If you have a team that’s involved in your plan, don’t forget to reward them for their successes as well. The reward could be as simple as recognition for their efforts. There are plenty of studies that show that employees (or team members) work harder and are more productive when they are recognized for their efforts.

This includes you recognizing yourself. It’s a great way to keep up your self-motivation.

Final Thoughts on Creating an Action Plan to Attain Your Goals

Having goals is the first step to a better future, but you have to find a way to reach them. Action plans are the way to do this. Focusing on the big picture all at once can be overwhelming but creating a plan to get you there makes your goals much more attainable.

Life coaches everywhere will tell you that smaller, attainable tasks take the pressure off you and that taking the pressure off allows you to thrive when you’re pursuing your goals. Take this advice and get started on your action plan as soon as possible. Remember to stay focused and stay motivated and before you know it, your big picture will become a reality.

Be Realistic: Treatment Goals for Autism

In the United States, 1 in every 45 children has autism. This figure ranks the country in the third position in autism diagnosis worldwide. The prevalence of autism becomes more complicated for lack of solid treatment goals.  

Many parents and caregivers are unaware of the intervention options available for autism.

Upon diagnosis, a child should start a treatment program immediately. Early intervention increases the chances for improved outcomes in most young patients with autism. The brain responds more intensively to treatment when it’s still young and is most able to adapt to change.

No one single intervention program covers the treatment goals for autism. However, any effective program should incorporate a combination of therapies. The interventions should strive to engage the child’s special interests.

Each intervention strategy should comprise a series of simple steps. The child should be being given regular positive reinforcement. Where there’s parental involvement in the treatment interventions, a lot of improvement has been recorded.

Keep on reading to learn more!

Common Autism Treatment Options

It’s important to find the right organizations that offer treatment interventions for autism. This company holds that treatment goals for autism are best achieved where there’s compassionate care. A child in its natural environment responds more positively to treatment.

Treatment is also more effective if therapists are passionate about exceptional results. Some of the most common treatment interventions for autism are as follows.

1. Applied Behavior Analysis (ABA)

The approach is best used to provide support and treatment to Autism Spectrum Disorder patients. It also applies to patients with developmental and behavioral disabilities. Therapists provide treatment to clients either in a health center, at home or within the community.

The treatment goals for autism in using ABA therapy are to engage the child’s intrinsic motivation for learning. A child’s innate interest in a subject is aroused to encourage a child to learn more about that area of interest. A behavioral therapist utilizes a child’s interest to make learning more rewarding.

One advantage of Applied Behavior Analysis is that it encourages appropriate behaviors. It also increases communication. In this approach, therapists reward good behavior to reinforce it.

They also punish unwanted behaviors in an attempt to eradicate them. ABA therapy applies in schools and clinical settings. It’s useful in helping patients integrate various capacities.  

Their emotional, social, and intellectual skills become enhanced to work in coordination. It’s more than just focusing on isolated behaviors and abilities. It also encourages the child to be more aware of their environment.

2. Speech Therapy

A child with Autism Spectrum Disorder has several developmental challenges. They include difficulties with their speech, social communication, and language development. A patient with autism may:

• Not talk at all
• Hum
• Babble with sounds with unclear words
• Lack an expressive tone of voice when they speak
• Echo what other people say
• Have a robotic-like speech

Approximately 33% of people with autism have trouble communicating effectively. Their language is usually hard to understand.

The treatment goals for autism in speech therapy are more than helping a child pronounce words the correct way. A speech therapist aims at developing a wide range of skills. Among them are non-verbal communication, speech pragmatics, and conversation skills.

Non-verbal communication entails gestural communication. This can be achieved through picture exchange cards. A therapist can also use electronic talking devices and other non-verbal communication tools.

Speech pragmatics refers to training in the context of speech.

A therapist will apply a back-and-forth exchange in teaching conversational skills. The approach is also known as “joint attention.” The aim is to make the child develop skills like eye contact during conversation.

The child must also learn how to hold a conversation. For more meaningful interactions, they must tune into both verbal and non-verbal cues. A child learns more than how to speak, but also how to use language to hold a conversation.

3. Occupational Therapy

People with autism lack the necessary personal and social skills for independent living. The goals for autism occupation therapy include:

• Providing interventions that help a child respond to sensory information through proper mental focus
• Developing adaptive techniques to cope with apparent disabilities
• Devising strategies that assist in moving from one setting to another
• Facilitating play activities for communication and interaction

Occupational therapy is essential for autistic children. This is because they exhibit various patterns of sensory processing. They are slower in integrating inputs coming from their senses.

As a result, their responses are much slower. Their mind lacks suitable filters to eliminate irrelevant information.

For example, a child may still be processing some noise they heard outside the classroom when they are presented with new input. This can result in sensory overload. Such overload shows through withdrawal, challenging behavior, or complete shutdown.

Through occupational therapy, it’s possible to develop simple strategies for use at home or in school. The aim is to enhance the sensory filters. Adding the appropriate filters helps the nervous become more organized. An organized nervous system brings attention and performance to the forefront.

An occupational therapist combines many holistic planning programs. They integrate the cognitive, social, physical, sensory, and emotional abilities and needs. A therapist will also focus on developing handwriting, daily living, and fine motor skills.

4. Dietary Interventions

Autism is a genetically predisposed condition with an environmental trigger. Some triggers include sensitivity to some types of food the patient consumes regularly. Some common food triggers are gluten, corn, and nightshade vegetables.

Others are soy and some food preservatives.

To establish if your child is sensitive to some types of food, have a food sensitivity test done. Treatment entails withdrawing the foods that cause a reaction from the patient’s diet. Some children become less moody, behave better, and are less sensitive to sensory triggers.

Goals for Autism – Final Thoughts

If you’re a parent or caregiver with a child with Autism Spectrum Disorder, learn about the various treatment options available. To achieve the goal for autism treatment and intervention, ensure to work with all-rounded therapists. Integrated treatment options provide for the holistic development of an autistic child.

For the best results for your child, become involved in the treatment plan to ensure reasonable goals for autism. A child who identifies with their primary caregiver responds to treatment faster.

For more posts, keep on reading our informative articles.

Fitness Mobile Apps to help You Reach Your 2018 Goals

Being in good shape has many positive effects, including ones that are not physical. In fact, working out can provide a significant boost to mental health.

It can be difficult to go to make time to go to the gym, especially while juggling the responsibilities of a career and a family.

When January comes around, New Year’s resolutions are the perfect way to motivate yourself enough to stick to a fitness routine. But, staying motivated over a long period of time can prove to be troublesome for many people.

Luckily, there are plenty of fitness mobile apps to help keep you focused and ensure that you make progress.

Not sure which ones are worth your time? Continue reading to learn about the best apps to help you reach your fitness goals in 2018.

1. MyFitnessPal

When it comes to planning meals, counting calories, and tracking progress, MyFitnessPal is the Holy Grail of fitness mobile apps.

With a sleek, accessible interface, users will have no trouble navigating through it.

MyFitnessPal allows you to search different types of food and gives you a (surprisingly accurate) approximation of how many calories are in the meals you consume.

It also lets users track their progress over days, weeks, months, and even years. This will allow you to look back and see how far you’ve come.

You can also use this information to make further adjustments to your diet if your progress has plateaued.

For people struggling to lose weight, this app is a major blessing.

2. MapMyRun

As you can probably tell, the name is self-explanatory.

MapMyRun allows running enthusiasts to type in their zip code and choose from thousands of routes to run. You can customize the route you take by changing the total amount of miles you want your run to be.

This is perfect for runners who find themselves frequently traveling to locations they may not be familiar with.

MapMyRun will generate a route through their local area and allow them to get a solid workout in. For those looking for a consistent way to track their running progress through fitness mobile apps, MapMyRun is a perfect choice.

3. Freeletics

The concept of weight training can intimidate some fitness enthusiasts. others may view lifting an object over and over as a waste of time.

Freeletics has workout routines that involve using only your bodyweight. Thus, you can do them virtually anywhere that you’d like. For people who travel often, this is another app that provides you with significant convenience.

Freeletics workouts are also notoriously tough. They can last anywhere from 15 to 45 minutes, and they often incorporate cardio and strength training together.

For example, one of the pre-programmed workouts might have you do as many pushups as you can within 100 seconds. Immediately after, it may ask you to run for the next 10 minutes.

Depending on the total amount of time spent training, these workouts can either be challenging or downright nightmarish.

If you’re looking for a quick way to jump right into getting fit, Freeletics is one of the best options around.

4. Daily Yoga

Far too many people neglect mobility work when training. If you lift, run, or play sports without concern for stretching or flexibility, your body will eventually make you answer for it.

Yoga is not only a great way to stay limber, but it will also help clear your mind, as well. It can even help with back pain.

Daily Yoga has over 100 meditation and yoga classes that you can play instantly from the app’s interface. And, they range from beginner to yoga expert, so you don’t have to worry about the routines being too difficult.

It will also tell you how many calories you burned in a single session, which will allow you to combine these results with those from running or strength training.

5. Workout Trainer

Workout Trainer is one of the most involved, intuitive mobile fitness apps on the market.

This app has different types of workouts that appeal to a wide variety of goals. For example, some are centered around building muscle, while others focus more on cardiovascular endurance.

There are also low-intensity routines that aim to improve flexibility and coordination. Workout Trainer will also allow users to track what parts of the routine burn the most fat, and also includes a built-in heart rate monitor.

Thus, this app is perfect for people who are very involved with tracking their fitness progress.

If you find yourself in need of a fitness app that can help you determine what workouts are best for you, Workout Trainer is definitely worth checking out.

Not sure where to get the best gear for your workouts? Simply Fitness Equipment has a wide selection to choose from.

Other Considerations

Fitness is a concept that is not limited to any single discipline. Running, weightlifting, athletics, and even yoga are all methods of staying fit.

But, there are other apps that are not explicitly mobile fitness apps that can help you stay in shape.

Spotify

It may not seem obvious at first, but music can play a large role in how much you get out of a workout. Exercising to music that you enjoy can help keep you mentally focused, and it will also make you more enthusiastic.

Spotify offers both a free and a premium version, so you don’t have to add another expense to your monthly budget if you do not wish to.

One of the best features the app offers is both its capability to create custom playlists and save music for offline listening.

This means that you can compile a list of songs you like and then listen to them wherever you want without an internet connection to save mobile data.

Timer

Almost every phone comes with a timer app installed. If all else fails, you can use a timer to make your workouts more effective.

You can time the entire session, or you can use a stopwatch to perform interval training with timed rest periods.

While it may seem like a simple app at first (and it certainly is), it can significantly help you get fit.

Fitness Mobile Apps Can Change your Life

They’ll keep you focused and motivated, and also allow you to look back on your progress. People often give up their fitness routines because nobody holds them accountable.

But, tracking your own performance over time with the help of fitness mobile apps will allow you to hold yourself accountable and stay in the groove.

For some people, building muscle can be more difficult than it is for others. Need to bulk up? Check out our guide for the best ways to get more muscular.