{"id":5912,"date":"2020-01-04T11:03:00","date_gmt":"2020-01-04T11:03:00","guid":{"rendered":"https:\/\/konditionsidrott.se\/?p=5912"},"modified":"2021-01-21T10:57:27","modified_gmt":"2021-01-21T10:57:27","slug":"sa-infriar-du-nyarsloftet-och-traningsmalen","status":"publish","type":"post","link":"https:\/\/tranarakademin.se\/en\/sa-infriar-du-nyarsloftet-och-traningsmalen\/","title":{"rendered":"S\u00e5 infriar Du ny\u00e5rsl\u00f6ftet och tr\u00e4ningsm\u00e5len"},"content":{"rendered":"<p>Ok, det \u00e4r antagligen inte f\u00f6rsta g\u00e5ngen du h\u00f6r n\u00e5gon prata om hur viktig de \u00e4r att ha tydliga m\u00e5l i livet. Men faktum \u00e4r att m\u00e5l \u00e4r kritiska vare sig det g\u00e4ller tr\u00e4ning, personlig utveckling, familj och arbete eller egentligen allt du \u00f6nskar uppn\u00e5 i livet. Forskning har t.ex. visat att det finns en tydlig korrelation mellan framg\u00e5ng i livet och f\u00f6rm\u00e5gan att s\u00e4tta och arbeta utifr\u00e5n m\u00e5l<sup>1<\/sup>.<\/p>\n\n\n\n<p>T\u00e4nk dig sj\u00e4lv att du har ett fotbollslag med spelare som \u00e4r otroligt passionerade och taggade \u00f6ver att f\u00e5 spela n\u00e4sta match varvid du g\u00e5r in p\u00e5 planen och drar bort m\u00e5len. Vad skulle d\u00e5 h\u00e4nda med matchen? Vad finns kvar? Hur skulle du h\u00e5lla koll p\u00e5 po\u00e4ngen eller veta n\u00e4r laget n\u00e5tt sitt m\u00e5l? Med andra ord; vi kan v\u00e4lja att ha m\u00e5l eller leva livet f\u00f6r dagen utan n\u00e5gon egentlig riktning.<\/p>\n\n\n\n<p>Att s\u00e4tta m\u00e5l och b\u00f6rja arbeta mot dessa \u00e4r inte sv\u00e5rt, det sv\u00e5ra ligger i att skapa en vana att kontinuerligt arbeta mot att n\u00e5 sina m\u00e5l och ta action! Kanske \u00e4r det d\u00e4rf\u00f6r endast 8%<sup>2<\/sup> lyckas med att infria sina ny\u00e5rsl\u00f6ften (den d\u00e5liga nyheten)<\/p>\n\n\n\n<p>Genom att f\u00f6lja 5 steg\/principer nedan \u00f6kar du dock dina chanser att f\u00e5 tillh\u00f6ra den tappra skara som faktiskt lyckas infria sina m\u00e5l. Bara genom att skriva ner dina m\u00e5l \u00f6kar du dina chanser markant (den bra nyheten: Du har satt m\u00e5l och l\u00e4ser denna artikel, vilket troligen inneb\u00e4r att du \u00e4r beredd att ta action).<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/konditionsidrott.se\/wp-content\/uploads\/2018\/01\/goal.png\" alt=\"goal\" title=\"goal\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/konditionsidrott.se\/wp-content\/uploads\/2018\/01\/goal2.png\" alt=\"goal2\" title=\"goal2\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>Vart vill du vara om 5-10 \u00e5r i karri\u00e4ren, med din tr\u00e4ning, och familjen? Hur vill du att andra ska beskriva dig p\u00e5 arbetet eller i f\u00f6reningen. Eller om du har barn, hur skulle du vilja att de beskrev dig om 5 \u00e5r? Att besvara dessa fr\u00e5gor ger dig inte bara en v\u00e4gledning vad som \u00e4r viktigt i livet, utan de g\u00f6r det ocks\u00e5 m\u00f6jligt f\u00f6r dig att beskriva vilka m\u00e5l du beh\u00f6ver uppfylla f\u00f6r att n\u00e5 ditt \u00f6nskv\u00e4rda framtida l\u00e4ge. Att b\u00f6rja med det framtida och \u00f6nskv\u00e4rda l\u00e4get hj\u00e4lper dig ocks\u00e5 att hitta din inre drivkraft samt att ta bort fokus fr\u00e5n externa m\u00e5l och press som kommer utifr\u00e5n.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>&#8221;Our Time Is Limited, So Don&#8217;t Waste It Living Someone Else&#8217;s Life&#8221; &#8211; Steve Jobs<\/p><\/blockquote>\n\n\n\n<p>F\u00f6r att lyckas \u00e4r det viktigt att vi inte definierar f\u00f6r m\u00e5nga l\u00e5ngsiktiga m\u00e5l. S\u00e4tter vi f\u00f6r m\u00e5nga l\u00e5ngsiktiga m\u00e5l blir det sv\u00e5rt att fokusera och risken \u00e4r stor att vi kommer ge upp l\u00e4ngre fram. Kom ih\u00e5g att det \u00e4ven under de mest soliga dagarna \u00e4r sv\u00e5rt att br\u00e4nna h\u00e5l p\u00e5 ett papper med ett f\u00f6rstoringsglas om vi konstant flyttar fokalpunkten.<\/p>\n\n\n\n<p>F\u00f6r att lyckas med dina l\u00e5ngsiktiga m\u00e5l \u00e4r det viktigt att du bryter ner dessa till mindre konkreta delm\u00e5l som har en kortare tidshorisont. N\u00e4r du bryter ner dina m\u00e5l b\u00f6r du se till att delm\u00e5len blir SMART:a. SMART inneb\u00e4r att m\u00e5len \u00e4r:<\/p>\n\n\n\n<p>1. Specifika. Det ska vara tydligt vad som ska uppn\u00e5s. M\u00e5let ska vara s\u00e5 exakt s\u00e5 att det inte g\u00e5r att misstolka.<\/p>\n\n\n\n<p>2. M\u00e4tbara. Redan d\u00e5 du s\u00e4tter m\u00e5let b\u00f6r du besluta hur du m\u00e4ter att du har lyckats.<\/p>\n\n\n\n<p>3. Accepterade. F\u00f6r att m\u00e5let ska upplevas som relevant m\u00e5ste det vara tydligt vad m\u00e5let inneb\u00e4r: saknas f\u00f6rst\u00e5else \u00e4r det sv\u00e5rt att k\u00e4nna motivation och sannolikheten f\u00f6r att m\u00e5let inte uppfylls \u00f6kar.<\/p>\n\n\n\n<p>4. Realistiska. Det m\u00e5ste vara m\u00f6jligt att uppn\u00e5 m\u00e5let.<\/p>\n\n\n\n<p>5. Tidsbundna. M\u00e5let m\u00e5ste kopplas till en tid n\u00e4r det ska vara uppfyllt.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.&#8221; &#8211; Pablo Picasso<\/p><\/blockquote>\n\n\n\n<p>N\u00e4r du skrivit ner dina m\u00e5l \u00e4r det viktig att du beskriver vilka f\u00f6rdelar du kommer f\u00e5 genom att n\u00e5 m\u00e5let men ocks\u00e5 vad konsekvensen blir om du inte n\u00e5r ditt m\u00e5l. Beskriv g\u00e4rna de tv\u00e5 scenariona s\u00e5 bildligt som m\u00f6jligt f\u00f6r dig sj\u00e4lv. Om ditt m\u00e5l \u00e4r att leva h\u00e4lsosammare visualiser d\u00e5 b\u00e5de kring de negativa konsekvenserna som eventuellt kommer l\u00e4ngre fram i livet om du inte n\u00e5r ditt m\u00e5l och de positiva som faktiskt kommer av mer tr\u00e4ning och b\u00e4ttre kost (m\u00e5let). Ju tydligare du kan beskriva konsekvenserna, b\u00e5de de positiva och de negativa, ju mer motiverad kommer du vara att fullf\u00f6lja dina m\u00e5l.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Men are not prisoners of fate, but only prisoners of their own minds. &#8211; Franklin D. Roosevelt<\/p><\/blockquote>\n\n\n\n<p>Att bara s\u00e4ga m\u00e5len skapar s\u00e4llan den neurologiska processen i hj\u00e4rnan som \u00e4r n\u00f6dv\u00e4ndig f\u00f6r att verkligen bef\u00e4sta m\u00e5len i sitt inre. Genom att tydligt skriva ner dina m\u00e5l i en bok eller ett dokument, som du tar f\u00f6r vana kan \u00e5terbes\u00f6ka med j\u00e4mna mellanrum, g\u00f6r du dina m\u00e5l mer konkreta och mer synliga f\u00f6r dig sj\u00e4lv.<\/p>\n\n\n\n<p>M\u00e5len g\u00f6rs sig inte av sig sj\u00e4lvt sa Zlatan. Bara f\u00f6r att du rullat ut m\u00e5len p\u00e5 plan betyder det inte att du kommer vinna matchen. Viktigast av allt blir naturligtivs att skapa konkreta aktiviteter av dina m\u00e5l och agera p\u00e5 dessa. En annan viktig del som ofta gl\u00f6ms bort \u00e4r vikten av att s\u00e4tta tydliga prioriteringar f\u00f6r dig sj\u00e4lv f\u00f6r att frig\u00f6r dig sj\u00e4lv tid att faktiskt arbeta mot dina m\u00e5l. Detta \u00e4r ofta l\u00e4ttare sagt \u00e4n gjort och det finns en uppsj\u00f6 av olika tekniker\/system att ta hj\u00e4lp. Veckoplanering och&nbsp;<a href=\"https:\/\/lifehacker.com\/productivity-101-a-primer-to-the-getting-things-done-1551880955\">GTD-metodiken,<\/a>&nbsp;<a href=\"http:\/\/personalkanban.com\/pk\/\">Kamban<\/a> \u00e4r n\u00e5gra\u200e bra exempel p\u00e5 system som fungerar f\u00f6r m\u00e5nga. H\u00e5ll det g\u00e4rna enkelt och kom ih\u00e5g att oavsett vilket system du v\u00e4ljer \u00e4r det \u00e5terigen&nbsp;repetition och rutiner som \u00e4r nyckeln.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>A dream becomes a goal when action is taken toward its achievement &#8211; Bo Bennett<\/p><\/blockquote>\n\n\n\n<p>V\u00e5rt dagliga liv best\u00e5r av konstanta prioriteringar som ofta sker i v\u00e5rt undermedvetna. Genom att i b\u00f6rjan \u00e5terbes\u00f6ka dina m\u00e5l p\u00e5 veckobasis skapar du en vana samtidigt som du f\u00f6rst\u00e4rker synpaserna i hj\u00e4rna som \u00e4r kopplade mot din m\u00e5l. Synapserna fungerar precis som en muskel, d.v.s desto mer du tr\u00e4nar\/upprepar desto starkare blir kopplingen. N\u00e4r du st\u00e4rker kopplingen till dina m\u00e5l blir det l\u00e4ttare att g\u00f6ra r\u00e4tt prioriteringar och st\u00e4nga ner aktiviteter som inte bidrar till att ta dig n\u00e4rmare m\u00e5let. Efter en tid kommer du uppleva att dina prioriteringar blir allt mer tydliga. En bieffekt \u00e4r att detta kommer att ge dig ett \u00f6kat v\u00e4lbefinnande. Detta eftersom m\u00e5len kommer hj\u00e4lpa dig att beh\u00e5lla fokus och samtidigt hindra dig fr\u00e5n att \u00e4gna energi och tankar \u00e5t saker (som m\u00e5 h\u00e4nda kan k\u00e4nnas akuta men) som egentligen \u00e4r av mindre betydelse.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>&#8221;We are what we repeatedly do. Excellence, then, is not an act, but a habit.&#8221; \u2015 Aristotle<\/p><\/blockquote>\n\n\n\n<p>N\u00e4r du arbetar mot dina m\u00e5l kommer du uppt\u00e4cka att saker och ting f\u00f6r\u00e4ndras b\u00e5de runt omkring dig och hur du ser p\u00e5 dig sj\u00e4lv. Du kommer d\u00e4rf\u00f6r d\u00e5 och d\u00e5 beh\u00f6va revidera dina delm\u00e5l. \u00c5terigen \u00e4r det vanan att g\u00f6ra detta som avg\u00f6r hur framg\u00e5ngsrika vi blir. Ett enkelt tips \u00e4r att i slutet av varje m\u00e5nad boka ett m\u00f6te med dig sj\u00e4lv i kalendern f\u00f6r att \u00e5terbes\u00f6ka, f\u00f6lja upp och eventuellt reviderar dina delm\u00e5l.<\/p>\n\n\n\n<p>Kom ih\u00e5g att v\u00e4gen till framg\u00e5ng och v\u00e4lbefinnande inte \u00e4r en rak linje utan en mycket kurvig v\u00e4g med m\u00e5nga hinder, berg och dalar. L\u00e4ngs en s\u00e5dan v\u00e4g \u00e4r det l\u00e4tt att hamna fel utan en riktigt kompass. Du ska d\u00e4rf\u00f6r se ditt m\u00e5l som din egen kompass, d.v.s n\u00e5got som hj\u00e4lper dig att ta ut en ungef\u00e4rlig riktning l\u00e4ngs den slingriga stig vi kallar livet.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Glad m\u00e5ls\u00e4ttning!<\/p>\n\n\n\n<p><sup>1<\/sup>Statistic Brain Research Institute, New Years Resolution<br><sup>2<\/sup>John Hattie, Visible Learning and the Science of How We Learn<\/p>","protected":false},"excerpt":{"rendered":"<p>Ok, det \u00e4r antagligen inte f\u00f6rsta g\u00e5ngen du h\u00f6r n\u00e5gon prata om hur viktig de \u00e4r att ha tydliga m\u00e5l i livet. Men faktum \u00e4r att m\u00e5l \u00e4r kritiska vare sig det g\u00e4ller tr\u00e4ning, personlig utveckling, familj och arbete eller egentligen allt du \u00f6nskar uppn\u00e5 i livet. Forskning har t.ex. visat att det finns en [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[103],"tags":[],"class_list":["post-5912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-malsattning"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S\u00e5 infriar Du ny\u00e5rsl\u00f6ftet och tr\u00e4ningsm\u00e5len - Tr\u00e4narakademin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tranarakademin.se\/en\/sa-infriar-du-nyarsloftet-och-traningsmalen\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00e5 infriar Du ny\u00e5rsl\u00f6ftet och tr\u00e4ningsm\u00e5len - Tr\u00e4narakademin\" \/>\n<meta property=\"og:description\" content=\"Ok, det \u00e4r antagligen inte f\u00f6rsta g\u00e5ngen du h\u00f6r n\u00e5gon prata om hur viktig de \u00e4r att ha tydliga m\u00e5l i livet. Men faktum \u00e4r att m\u00e5l \u00e4r kritiska vare sig det g\u00e4ller tr\u00e4ning, personlig utveckling, familj och arbete eller egentligen allt du \u00f6nskar uppn\u00e5 i livet. 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