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Turn Goals Into LifeStyle

Setting and achieving goals is a crucial part of personal and professional growth. However, the real challenge lies in reaching, maintaining, and building upon these objectives over time. Many people set ambitious goals and work hard to accomplish them, but then struggle to sustain their success. This cycle can be frustrating, but with the right strategies, you can create lasting change and continuous improvement in your life.

When individuals set goals—such as losing 10 pounds in 3 months—they often focus solely on the outcome. However, it’s essential to emphasize lifestyle changes for long-term success. In a recent podcast titled “One Habit That’s Changing My Life,” Rob Dial discussed the importance of establishing systems that help you sustain new goals and integrate them into your life.

A system can be broken down into practical steps. For example, if your goal is to lose 10 pounds in 3 months, you need to create a daily schedule that supports this goal. If working out is part of your lifestyle change to achieve this weight loss, ask yourself, “What time of day and for how long can I work out?” If you decide to wake up for 30 minutes every morning between 6:00 a.m. and 6:30 a.m. to exercise, this becomes your system for reaching your goal and sustaining your new lifestyle.

Establishing a specific time to work out each day not only helps you achieve your goal but also helps create new habits. Additionally, it protects you from frustration and the urge to give up. With goal-setting comes behavior change, which involves taking small steps to rewire your brain towards consistency. For example, on days when you don’t feel motivated to work out from 6:00 to 6:30 a.m., doing something active for just 5 minutes can help you start building that necessary consistency in your life.

Motivation can fluctuate, and setbacks are inevitable. To maintain momentum, remind yourself of your “why”—the deeper reason behind your goal. Surround yourself with supportive individuals, seek inspiration from books or mentors, and celebrate small victories. When challenges arise, view them as learning opportunities rather than failures.

Achieving goals can be exciting and rewarding, but sustaining success requires discipline, adaptability, and ongoing effort. By setting clear goals, developing strong habits, staying motivated, and maintaining balance, you can create lasting achievements that lead to long-term fulfillment. Remember, success is not just about reaching the destination—it’s about enjoying and growing throughout the journey..

“What My Chevy Taught Me About Silence”

It was one of those days that every parent dreads—when nothing makes your child happy. On this particular day, it turned into a battle of willpower between my daughter and me. No matter what I did, it seemed wrong: from not applying the right amount of butt paste to not providing the correct number of muffins that came in a Little Debbie package. Days like this make you thankful for great babysitters.

The final battle that morning was particularly overwhelming. My moody daughter wanted to go to the babysitter, but she didn’t want to wear any clothes. Anticipating the struggle that would ensue, I did everything I could to say no, and chaos erupted. By some miracle, I managed to get my daughter into her car seat and we were finally on our way.

If you know anything about my supercharged Chevy Trax, you’ll know it has the quirky feature of having no sound come from the speakers. As an innovator, I usually overcome this by playing music from my phone. However, in the midst of my daughter’s tantrum about wanting to run around naked and her relentless questioning of “Why,” I forgot my phone at home. Thankfully, during the drive to the babysitter, I was treated to my daughter’s sweet rendition of “Frosty the Snowman,” but I wondered what I would do on the way home. Would I sit in silence for ten minutes?

As I walked back to my car, my mind began to race. I felt like I was about to go on a first date—with myself. What should I talk about? Politics? Perhaps religion? Wait, did I even brush my teeth in all this morning chaos? An odd feeling washed over me as I started to drive. Maybe it was the frigid cold outside or the emissions from my 2015 Chevy, which probably won’t pass its emissions test this year, but I started to feel at peace.

In our noisy world—filled with cars, trucks, construction, TV, and phone screens—we often find ourselves overwhelmed. With the world at our fingertips, this constant noise can create chaos in our minds, leading to increased anxiety and depression. Sitting in silence can lower cortisol levels in our brains, helping to reduce stress. It also relaxes our minds, increasing our focus on specific tasks or fostering creativity.

Given the numerous benefits of silence, why are so many people afraid to embrace it? This topic frequently arises in my coaching practice, and a common response is, “I’m afraid of what my mind will think.” My wife and I often ask our daughter, “Are you feeling your emotions right now?”

I believe that one of the best ways to combat anxiety is to take a moment to acknowledge and feel your emotions. It’s often said that emotions are like a river; if you block them, they will eventually overflow. To prevent this from happening, it’s wise to take some time for yourself to sit in silence and observe what the river brings.

Silence can be a challenge to find in today’s busy world, and our demanding schedules make it even harder. That’s why I’m grateful for my 2015 Chevy Trax and its lack of a speaker system. It forces me to take time in silence, even when I resist it. How can you find your silence today?

“Dont Let Fear Stop You From The Waterslide”

It was a Fearless Friday at the Rutz Household this week. My two-year-old daughter has transitioned to the next level of swimming lessons, which means she now goes into the pool without her parents—just her and her teacher. This was her second week in her new class. During the first week, she went kicking and screaming from her bedroom to the car, from the car to the entrance of the building, and finally to the pool. It wasn’t until a Paw Patrol character was introduced that she finally calmed down. As the lessons progressed, her confidence grew, and by the end of the session, she was excited to celebrate her success.

All parents hate seeing their child cry and dread the thought of having to go through that process repeatedly, believing it will take time for their child to adjust to something new. However, when this Friday arrived, I was shocked that my daughter showed no fear. When it was time to change for swimming lessons, she confidently declared, “I go to swimming lessons, and you do not come into the pool; I go by myself. I want my strawberry swimsuit.” As my daughter grabbed her Tango stuffed animal and lay on the floor for her ever-so-dramatic diaper change, I found myself thinking, “How can she move past her fears so quickly?”

As a coach, fear is often the most significant barrier we encounter. Fear keeps us stuck in the pre-contemplation or contemplation stages of change. It exists because it provides comfort; as humans, we feel safe where we are. However, that mindset can prevent us from chasing our dreams or reaching higher goals. It leads to complacency and negatively impacts our mental and physical well-being.

1 John 4:18 states, “There is no fear in love, but perfect love casts out fear.” This verse signifies that everything we want to achieve or that holds meaning for us comes with a degree of fear. If we wish to excel in our jobs, become better parents or partners, or improve ourselves, the fear of not pursuing what could enhance our lives keeps us complacent.

When swim lessons were over, my daughter exclaimed, “I WENT DOWN THE SLIDE BY MYSELF!” This meant she walked to the top of the slide and went down without help. By overcoming her fear of swimming alone, she achieved a bigger goal. She didn’t stop at simply reaching the pool, nor let her mind dwell on the potential dangers of going down the slide; instead, she focused on the positive possibilities.

Overcoming fear isn’t about fixating on everything that could go wrong; it’s about recognizing all the good that can come from being fearless.