I love early morning routines! I’ve set out to revamp mine for 2016, starting with a push goal to get me going strong toward meeting several areas of physical need all at once. A push goal is one of my favorite methods for setting short-term goals.
I want to help you get inspired with one of your own push goals, using my own as an example to show you the process I used. But before telling you how I decided my particular push goal, you need to know a bit of background that led to my concerns.
During the last couple of months of 2014, my mornings began with texts and/or phone calls at 6:00 am with requests to help meet urgent needs in my family. This continued throughout 2015. I’d try periodically as soon as I arose in the morning to get my life on track, never knowing whose life I would be running that day.
When I realized I had entered a difficult and stressful season that wasn’t going to end any time soon, I stopped trying so hard to make my personal morning routine happen. It just added more stress and confusion to what was quickly becoming a life of overwhelm. As a result, time for exercise got swallowed up by the urgent. Thank the Lord that He is a God of redemption! Several good things came out of that season, including the re-branding of my ministry.
My Push Goal — Vigorous Exercise on the Elliptical
Now I’m free to get my mornings back for my own purposes, and my push goal will help me get back on track. I decided my course of action to add a single yet powerful activity to my mornings.
My push goal is to support the ability to sustain a high intensity work season this year—a daily vigorous workout on the elliptical machine. Add to that brisk walks with Jim when time allows. Even though a few other physical-related activities I need to do, I can’t feasibly implement them at once due to time constraints.
Considering Your Needs
Do you realize the benefits of an early morning routine, but for some reason haven’t been able to own one? I know your family’s needs put some real constraints on your life, just as my work and family life puts constraints on personal time. Perhaps a push goal is what you need. Here are five benefits for setting a push goal.
5 Benefits of a Push Goal
1—Push goals are efficient, accomplishing more in the allotted time.
A push goal is a larger goal that supports the accomplishing of several other goals, pushing them all forward at once, and impacting change in your life much faster.
A push goal tackles more areas of need at once without having to focus intentionally on each of those areas.
A push goal is efficient—almost like an invisible yet powerful system you set in place to make things happen. It will not only carry out it’s intended purpose, but it will meet several other areas of need at the same time even if you are unaware of it.
Like I’m doing, you can become aware of how you choose your personal growth and development goals so you can take more efficient actions.
Efficient Systems
Getting back a measure of control over my own mornings has been daunting to say the least. Since many areas of my life had been on hold for a long time, a lot of catch up is happening now. That being the case, I didn’t really know where to start to add “one more thing” to my overwhelmed life. I only knew that if I was to regain a measure of control, efficiency was an absolute necessity.
I love coming up with efficient ways to carry out things. I like to systematize, and create time-saving processes for the things I do repeatedly. Systems in my personal life make more room for the important progress I need to make in my work day.
I look for anchors in my day to bundle mindless tasks with other slightly more thoughtful activities.
I also like to measure what I’m doing, because I can’t really manage what I don’t measure. It’s too easy to forget about it or get lost in it, not knowing if I’m even making progress. Tracking my activities toward realizing my goal is very important to keep me on track too.
2—Push goals stretch you beyond your comfort zone, exercising your faith.
Growth requires discomfort, and if inner growth is what you want as a mom, then you will need to become uncomfortable. That doesn’t mean you can’t still sip your tea while curled up with a good book! The work season I’m in doesn’t allow for much reading, but I can listen to podcasts while driving to errands. Now I’m also combining “listening to podcasts” with “exercise on the elliptical”.
I’d much rather be running like I used to (an injury prevents me now), or even doing some regular brisk walking outdoors, but can’t get enough consistency due to weather and partner availability to meet my needs. I find any kind of equipment-style exercise quite boring, and out of my comfort zone. Stretches, deep breathing, running, and walking are not out of my comfort zone. Although there was a time, really my whole life until 15 years ago, when running was not even something I would’ve considered. I overcame that with a decade of jogging/running. I still need some sort of exercise that can grow into a high intensity workout like running used to do for me.
To make the elliptical less boring, I’m combining the mindless activity of exercising on the elliptical with the more mindful activity of listening to a podcast, and find that it actually helps me to stay on the machine for longer stretches of time.
Risk-taking is also a part of stepping out of your comfort zone. To stretch yourself to become a different person and trust that change will come means that you are taking the risk of faith. Nothing is truly accomplished without faith and belief in yourself that you can.
3—Push goals net a more powerful return than other goals.
Because push goals stretch you out of your comfort zone, and address several needs at once, they tend to net a more powerful return than other lesser goals do.
For instance, with my own health-related needs, the more computer-time I do, the shorter my day becomes due to my weakened neurological threshold that can’t handle the geo-magnetic stress caused by technology. This shows up as multiple symptoms that all escalate simultaneously over a period of just a few weeks.
I made a list of seven symptoms of concern that directly result from lots of computer time. It’s actually quite impossible to address them individually, and the only thing I’ve ever found helpful to bring relief is either staying off of the computer, which is not an option, and/or lots of high-intensity exercise. When I engage in vigorous exercise daily for a few weeks all the symptoms related to geo-magnetic stress begin to dissipate as do several other symptoms related to physical inactivity.
4—Push goals keep you inspired.
I listed 20 personal benefits that will directly impact my health from high-intensity exercise on the elliptical. I’m keeping my reasons before me, to inspire me and to remind me when life gets big and out of control (which is a part of my normal). It’s easy for me to get lost and forget why I was trying to do something in the first, so I don’t want to have to rethink it all. The general idea that, “It’s good for me” (when I’m on overwhelm and have lost my focus) will not inspire or motivate me to regroup and recharge my efforts. I need the particular reminders of how I will benefit.
My Personal Gift to You
I wanted you to see a real life example of what I’m talking about, so I created a 4-page PDF on How to Set a Push Goal where I also share my personal list of concerns and benefits and how I arrived at my decision. It’s my gift to you. Find it here.
Your list of benefits will also give you more areas to track for improvement. I printed mine out to carry with me so I can review at a glance and notice when there’s improvement in any of the 20 areas of health benefits on my list. It’s just one small way to stay encouraged.
When you choose your push goal, don’t forget to list a dozen or so benefits to keep you inspired. Inspired action is far easier to sustain than simply trying on ideas that can result in failed or aborted attempts. So be inspired and energized toward your chosen goal!
5—Push goals will lead to deepening and broadening your effort.
Successfully tackling a push goal will often lead to getting inspiration and energy to deepen and broaden the way you’re addressing that area of life. For instance, vigorous exercise may lead to resistance training. Due to time constraints, I haven’t done this for some time.
I still keep up a deep breathing routine while driving. I still do push aways on the wall of wherever I am to strengthen my arm muscles. I still do stretches while pumping gas and standing in line. I started these activities years ago as a result of overflowing inspiration when getting my health back with the practice of running. It’s my hope to get back to doing some resistance training this year.
3 Simple Steps that Decided My Push Goal
1. I chose my push goal by listing the concerns I had about my physical symptoms that had escalated over the past year when I didn’t have control over how I spent my daytimes. My physical symptoms continued to escalate recently as I got back to working long hours on the computer to implement the re-branding of my ministry. You can see my list of 18 physical symptoms here.
2. Next I considered my exercise options and eliminated all but the single activity that could address them all effectively. My life, my time restrictions, and available provision also weighed in on this decision. I wrote more about how I did this process of elimination in the free PDF here.
3. Then I listed 20 benefits that would inspire me to address my health concerns while engaging in high-intensity exercise on the elliptical. See my list of 20 benefits here.
Now, I’m all ready with inspiration, intention, anticipation and emotional energy!
How about you? What area of your life are you focusing on changing now—physical, health, intellectual, spiritual, relational, financial, or business or one not mentioned here?
Can you list your concerns, and then think through an efficient and powerful way to address them that takes you out of your comfort zone and releases your faith? You will grow as you follow through.
Give your push goal a name and list all the benefits you will receive from it.
Which push goal have you decided to work on? Get inspired then get going!
Don’t forget to check it and track it to keep yourself in the game. Tweak it when needed. Regroup when you’ve stepped away from it momentarily. Keep going!
I’d love to hear what you’ve chosen as your push goal! Thank you Dear Hearts for letting me know in the comments below. May blessings of health be yours in the Lord!
Thanks again Marilyn. I love how you explain your processes. I picked a word for this year – Healthy – and I will be going over the instructions to set my push goal to help me in that regard. Have you ever heard of T-tapp. It is a great exercise program, not like running at all! but it is non impact, yet aerobic and lymphatic and I just love it. It is not very time consuming either. PM me on FB if you want more info.
Blessing to you.
Hi Betsy, I’m glad my processes are helpful to you! Healthy–a big area to narrow down to create a push goal. I’d love to hear what you settle on! No, I’ve never heard of T-tapp, but you can describe it here if you like so the other moms can learn about it too. Blessings on your goal! ~ Marilyn
Hi I tried to click on my list of 20 benefits and could not get any further I already put in my email and I am not at a stand still….Perhaps I should reconnect at a later date when there are less glitches….
I am inspired to set a push goal and think you articles would be a great help….
I hope you were able to get back to getting your pdf gift, Roseann. I know some computers are slow and some people don’t know how to find their downloads. I hope you can! Everything on this end is working! If you still are unable to get it, write to admin@mailynhowshall.com ~ Marilyn
Oh Marilyn, this is so timely and encouraging! I have been feeling so strongly that I need to begin exercising again after almost a year “off”. But the idea of trying to add “one more thing” to my already full days was overwhelming. You have inspired me to look for efficient ways to meet needs so that my daily routine doesn’t begin to look like a curriculum schedule, lol! Thank you!
Oh good, Leah! My year “off” from exercise has really made it hard to get back into it too. I hope you manage to find that window of a few minutes in your morning! Hugs to you, Marilyn
Thank you so much for writing about your processes, dear Marilyn! The Lord has been moving me in recent weeks towards setting goals, and I had heard of “push” goals from another source. Your clear explanation of the process for receiving inspiration towards a push goal is so helpful and timely! I have an idea what my push goal might be (something related to waking earlier, perhaps to have time for in-depth study). I’m going to work through the steps you outlined to receive more clarity. As always, your writing is a huge blessing!
What a blessing that Kathryn is doing better and you are able to move back into your own life a bit! I’m so grateful for the Lord’s inspiration for you to add consistent high-intensity exercise back in, and to benefit your health and your work! Praying the Lord will bless you and your family more and more!
Thank you for your friendly thoughts toward me and my family, Ericka!
Hi Ericka! It’s good to hear from you! I’m glad my process is helpful! It’s funny, but I saw the word “push” goal somewhere and thought about it as it pertained to how I have always set some of my goals. I made up the rest, just outlined what I think a push goal is and how it works. I’ve never actually read anyone else’s description of it before! I hope I got it right! ; ) Hugs to you, sweet Ericka, Marilyn
Thank you for sharing your very personal process and struggles, Marilyn. I find myself lacking seriously in a good, steady morning routine. The different seasons play a part in my struggle. We moved last year to northern Japan, which is one of the coldest and snowiest places! I was running, even in the cold, but had to stop due to safety (too much ice). I feel conflicted with how to start my morning. Right now I could get up before hubby leaves for work, and then go run inside at an indoor track. In spring the sun rises around 4am here, and I could then carry this on but in the outdoors. It’s good to write this stuff down and process it! I have to agree that exercise is vitally important for our health and well-being both physically and mentally. I’m inspired to write down my process and start a push goal!
On another note, I do have a question regarding your getting grounded at bedtime. I think that I know what you are talking about, but would love to know more about this if you get time. Thank you, Marilyn!
Hi Shannon, It wasn’t my intention to imply everyone should set an exercise goal at this time. It’s just what I’m needing to do. I hope it didn’t come across that way. The different seasons (mine are always in a state of flux) really need to dictate how you go about setting a goal. If it’s not achievable then it produces frustration. You can always start something and tweak as you go along. Also, I heard an expression, “make a goal with soul” and it’s more likely to work for you. Blessings as you consider your push goal. ~ Marilyn
Marilyn, thank you so much for your descriptions of how you went through this process and for the wonderful PDF gift. You have given me several things to think about, such as the idea of writing out the benefits of following through so that when those moments of discouragement come, the motivation does not have to be thought out again. Love that! Also the idea of a ‘push’ goal being something can address more than one area at a time to be more efficient. I have been moving with the Lord towards making and accomplishing goals in my life for over a year now and He has been helping me to understand myself and where I get tripped up, to identify wrong patterns of thinking and fleshly ways that get in the way and address them and change them. Cynthia had mentioned the term ‘push goal’ to me recently when she was sharing some things that she was doing to move her life forward and I have been thinking about it . I am looking forward to implementing this idea in my life and thank you again for sharing your process. You are such a blessing!
Hi Julie! You’re welcome for the PDF gift! I’m glad it’s helping you! Blessings as you work out your goals!
Thanks Marilyn, this resonated with me as I recently started a morning routine with walking our puppy which does help so many things at once.
I also appreciated the specifics on your health challenges and things that have helped. We are really seeking the Lord on what steps to take towards my son’s healing from his brain tumor that has started progressing. It was interesting that you mentioned grounding as a friend just introduced me to that and got us a mat. Anyways, thanks for sharing and may God bless you.
Hi Melanie, thank you for your comments! I’m sorry your son’s tumor is progressing again, and hope the next step the Lord gives you will make a significant difference! Grounding has helped my nervous system a LOT! It’s not the answer for everything, but it works wonders on neurology issues. Hugs to you Melanie, I know you’ve had many trials to grow weary of, and pray the Lord gives you rest.
This is so timely for me too, Marilyn! I had a friend approach me about being accountability partners for loosing weight. I accepted her offer and have been proceeding with caution because I know my tendency would be to swing into extreme legalism and then when I can’t keep that up swing back to extreme license. I think setting a push goal for myself is going to be extremely instrumental in insuring the longevity of this process. Thank you so much for your practical examples, they help me so much! I am also going to set a push goal for my personal education. I really need to start doing word studies. God has been asking me to do that for a long time and I don’t want to resist Him in that any longer. Thank you for this inspiring and confirming article. Blessings to you and your team! Erica
Thanks Erica! It’s a good thing that you recognize your tendency to swing between extremes. That’s progress in and of itself to come to recognize that. Someone to talk to about the goals you’re working on will be really encouraging to keep you on track, and like you said a push goal might insure the longevity of the process, especially if it’s a “goal with soul” that you’re excited about. Digging into a study will benefit you a lot too, sweetie!
Betsy mentioned T-tapp and I can give a review here. I chose it to help me improve my posture and related back pain. I’ve never been consistent and have taken a break since my health has declined but when I get my adrenals rested I plan to get back to it. This article is timely for me. Thanks, Marilyn!
The T-Tapp stance is the core of the program because it aligns the spine to allow for neurokinetic flow (like unkinking a garden hose). It also pumps the lymphatic system. The T-Tapp stance has 4 fea¬tures: shoulders back, knees bent, bottom tucked (which flattens the belly and protects the back), and knees pushed out.
T-Tapp is a compound-comprehensive program. Compound means more than one. When you are in the T-Tapp stance and you exercise one muscle, other muscles get exercised at the same time. The body uses the path of least resistance, and when you exercise, your muscles are resisting. Comprehensive means that as you do each exercise in order, the most used muscle gets tired, so then seldom used muscles have to take over. Like layers of an onion, the exercises keep going deeper.
Because your muscles are working smarter, you get more results in less time. After you do the Primary Back Stretch and start Piles, you feel like you are lifting weights strengthwise and doing aerobics heartwise! And all you are doing is standing in one place moving your arms and legs! Then your muscles keep working out while your heart rate comes back down, and before you know it (in 15 minutes) you are done! To maintain it, all you have to do is run through the exercises two times a week!
There are sample exercises on Tereasa Tapp’s website as well as on youtube.