Jaime's Big Goal

I, Jaime Willis, will run fifty 10-kilometer "races" by the end of 2011.

Like everyone else in this universe, I always, always have a goal about my body for New Years. Lose weight, gain muscle, eat healthier, etc. And, over the last several years, I've been pretty consistent about achieving those goals. It seems like its that last little bit of weight that is always the hardest to lose (or to keep off). Although good health is ultimately a lifestyle thing, having the same "weight" goal year after year is boring.

So this year, I'm switching things up a bit. I still want to lose a bit of weight, but I want to do it by challenging myself. So, in the style of Eddie Izzard's marathon extravaganza, but scaled down to minimize injury to my creaky hip and knee joints, I am going to be running 50 10Ks (6.2 miles) this year. That's one a week, with room for just a couple of whoops weeks.

My rules:

1) The entire distance has to be run at once. No adding all the walking around for the week.

2) Walking, jogging, running, and ellipticalling (totally a word!) all count as "running."

Starting when? Actually, starting last week! I've run two 10Ks so far, and have 48 to go. While most of my 10Ks are going to be gym races, I will be doing a few road races as well. Want to join me?

Sunday, May 15, 2011: Capitol Hill Classic, Washington DC.

Saturday, June 11, 2011: Lawyers Have Heart, Washington DC.

Saturday, June 25, 2011: Reeds Lake Run, East Grand Rapids, MI.

If you have a 10K road race you'd like to recommend I run, please email me.

One way to stay motivated to keep working on a goal like this one that is going to take ALL YEAR to finish is to create a reward chart for yourself, so you can see the progress as it happens.

Above is the chart I've made for my 10k project. Make your own chart on powerpoint, or buy one that fits your needs. Never underestimate the power of stickers to motivate you!

Great Motivation Chart/Tools:

• Life Calendar. Create a smiley face for each day of the year. You decide what you are going to do to earn a smiley face.
• Hand-drawn Chart. Maggie Mason colors in a square for every 15 minutes she exercises.
• "X" Chain. The productivity secret that Jerry Seinfield uses.
• Stickers and Charts. An entire website devoted to making goal charts for kids.
• Stickers! Oriental Trading has more cute stickers for your chart than you'll know what to do with.
• Joe's Goals. Keep track of multiple goals online or on your phone!

Keep plugging away at your big goal!

An Argument for Core Values

-by Matt Leedham

Of all the topics we cover in our introductory goal setting course, one subject seems to get the most attention. Most of our alumni tell me that using core values to frame goal setting is incredibly powerful.

So, for those of you still not living your life in honor of your core values, let me tell you why you’re missing out. Uncovering your personal core values will help you do the following:

1. Increase Your Sense of Meaning. Core values provide a sense of knowing something greater than your wants and desires. They really get at your needs. Since core values describe your foundation – your guiding principles – they give you a calm sense of meaning and belonging. As much as they describe your uniqueness, they help you understand your role within the world by showing you and others how you can uniquely contribute.
2. Make Better Decisions. Whether you know it or not, you make over 1,000 decisions a day. If it sounds like a lot, it is. What most people don’t understand is that our core values determine many of those decisions. To volunteer or spend time with the family? Both worthy of your time. Core values can you help you prioritize the most important things in your life.
3. Make Better Choices. I view decisions as more reactionary, whereas choices are something you can be proactive about. For example, goal setting is a choice. And your core values are a critical piece of that. There are a million positive paths to choose from – which one will you take and why? Core values are the answer.
4. Increase Your Confidence. This is my favorite part. This is by far the most satisfying piece of having well defined core values. The confidence I have in every decision and choice I make is empowering. When I make a decision based on my core values, I believe with all of my heart that it is the right one, and that feels good. To live your life with intention and purpose is very liberating.
5. Communicate Better. Because your decisions are made with more conviction, your ability to communicate to others is heightened. It becomes very easy to inform others of your decisions and choices because you clearly know why you chose that path or made that decision. Others will see your confident choices and will clearly understand your intent.

Choose to live with intention. Choose to live with purpose. Adopt your core values and own them. Live by them and share them freely. They will guide you down the right path.

Staying Inspired

"Nothing GREAT was ever achieved without ENTHUSIASM."

-Ralph Waldo Emerson

By Jaime Willis

Photo Credit: My adorable nephew, Tate, by Jamie Geysbeek

Some days, we just aren't feeling it. That was me on Saturday morning. I got to bed later than I wanted to Friday night, and the morning came way too early for me. Matt and I were meeting at 7:45am to prepare for our third goal-setting workshop -- where I was supposed to spend five hours encouraging others to find their passion and make it happen.

I knew I needed an attitude adjustment, but my normal priming just wasn't working. I decided to dress up (typically, Matt and I teach in jeans) in the hopes that looking nice would impact my attitude. Matt noticed right away that I was low energy and we both just hoped that I would pop out of it before the course began.

When we got our course site, I was still not feeling ready to inspire. My mood was further darkened by an overzealous security guard who insisted on arguing with me, even though we agreed! ("Good morning! I came up to sign in, as your colleague requested." "WHAT? You have to sign in!!" "Ok, that's fine. I am here to sign in." "Well, you have to. How did you get in without signing in??" and so on...)

I went to Starbucks to pick up our coffee and tea travelers for the morning breakfast spread, and, in a flash, I got inspired! Starbucks has innovated their cardboard coffee travelers by adding these awesome 'saddle bags' to help customers carry all the accessories that come with a gallon of coffee. Seeing that neat little innovation made me smile and turned my mood around. I tipped the staff (another great way to improve your mood--do something nice for someone else) and walked back to our classroom in a much lighter mood.

Our class this weekend was the best one we've ever had. All the participants were engaged, Matt and I brought our "A" game, and the course itself was well-designed after several big tweaks based on our previous courses' feedback. I'd hate to think how the course would have gone if I had not been able to get into a positive frame of mind.

Sometimes, it takes such a little thing to get inspired. To stay positive. To turn that frown upside down. If you find yourself needing a little inspiration, here are a few places to go to get your own mood back on track:

1. Quotes to Inspire Dreamers

Tess Marshall writes a great blog, The Bold Life, that I discovered when her daughters, my high school classmates, linked to it on their facebook page. She has lots of great content, so if you liked that post, consider subscribing to her RSS feed to get a regular dose of the Bold Life.

2. TED Talks

TED started as a "Technology, Entertainment, and Design" conference, but has since spread to cover any and all interesting topics in 20 minute (or less) presentations. Search for a specific topic or just click on a random talk--you won't be disappointed.

3. Amazing Nature Photography

Seriously, try to be in a bad mood while scrolling through this photo set.

4. Inventables

Just like the Starbucks saddle bag, this site is full of really neat stuff that could serve as a jumping off point for your new, amazing invention. Or, you could just buy a squishy gel magnet because it's cool.

5. Set the Mood!

Open these three links in separate tabs, turn up your speakers, and just chill. A perfect way to relax at the end of a stressful day, or to start your day on a calming note. (HT to reddit.com)

6. Inspiring True Stories

Read about the amazing accomplishments of others here or just browse through our TGIF posts.

Have a great day!

TGIF: Jackie Cantwell

Happy Friday everyone! We are really excited to introduce you to this week's achiever, Jackie Cantwell. Jackie is the energetic founder of Curating for a Cause, which brings artists, performers, non-profits, food, drink, and the public together to do good. I know--excellent, right? Read on and get inspired to make your life's passion happen!

My Name is Jackie Cantwell and I am 24 years old. I am the president and founder of Curating for a Cause. I love food, art and music… so it’s a good thing that our events have all three.

Curating for a Cause creates and executes art oriented fundraising events, primarily in the form of art exhibitions and auctions, for non-profit organizations. In all cases, a majority of the proceeds go directly to the featured organization. Not only do our events benefit the organization monetarily, they also serve as a forum to promote artistic talent, connect with various networks and provide marketing opportunity for all parties involved. They are FUN, and you do not have to be quiet.

Furthermore, participating artists’ benefit from an established exhibition and installation opportunity, connection with patrons and promotion of their name. The commission from sold works is always substantially less than a commercial gallery fee.
My goal was to produce fun, interactive art events where everyone (artists, patrons, and the community) can come together to support a great cause while taking something away for themselves.
I grew up tip- toeing around the stacks of hundreds of paintings inhabiting my home. I even fondly remember at the age of six biting the toes of a performance artist at an exhibition, becoming part of their piece. There was no question that whatever I was going to do would be centered in the arts.

When I realized that I wanted to put on arts events to benefit non profits, events that were accessible to the public, affordable without taking away from the quality of the art, had music, a great venue, and a fun and interesting crowd of patrons I asked myself if it had already been done. Was there a company dedicated to this? I had to fill that void.
A friend of mine, Andrew Horn, is the executive director of Dreams for Kids. We spoke about my goal over Japanese rice crackers and he suggested I come on as the Art Director for DFK. He allowed me to create something out of nothing.

With DFK as a cover I was able to reach out to artists with a purpose to back me up. I was amazed at the response I got. With no budget, and very little experience, I planned their first arts fundraiser in the form of an 84 piece art show and auction. It was an opportunity for high schoolers, college students, and professionals from around the area to show work. Nationally renowned artists Theo Wujcik, Reid McIntyre, and Pat Obrien were among those I convinced to donate. Not only was there amazing art work, but the venue, Paolo's Ristoronte in Georgetown donated the space for free along with an extremely delicious spread of free eats. One Big Woo, one of my favorite groove bands from the area signed on to perform as a donation to top it off. I had never worked so hard at something nor felt better. It filled my mind with ideas and motivation for my next steps.
The term “starving artists” rings very true. At the time, I was living in Reston and commuting to DC almost every day. DFK was a volunteer position and art lessons were put on many family’s back burners as money was, and still is tight. I was broke. I wanted to continue putting on events, but gas, materials and time were becoming an issue.

I began to take on many projects. After the success of DFK art benefit at Paolo’s in Georgetown I was signed on as their curator. They wanted an art show up every month after realizing what the art added to their atmosphere. Dreams for Kids wanted to do more events and opportunities for partnerships were becoming available. I never said no.

Eventually, I had way too much on my plate and realized I could not do it all. I had to let go in order to perform at the level that I wanted to. It was here where the idea of cutting out the gallery and inserting curating for a cause came in. I began work on a business plan that would later become the backbone for what I am doing now.

I had to put all of my energy towards one goal.
One of the biggest parts of putting on an exhibition is meeting with artists. Each artist I meet re-motivates me to continue with research and stay on my game. Artists are some of the most self-motivated people and it is truly inspiring.
My Dad, Mike Cantwell, is the man. Not only has his house acted as a storage space for many shows, he is also who taught me how to cut, mount, frame, ship, pack, and hang work. He has taught me how to be patient.

Josh Phelps was our first partner. He taught me that two heads are better than one, and to never be afraid to ask for help. He made me realize that a lot of resources were available as long as you aren’t afraid to reach out to them.

The killer duo of Sam and her son Andrew Horn has helped in more ways than one. Andrew, executive director of Dreams for Kids gave me the opportunity that grew into something more. His Mother, author Sam Horn took me into her home and mentored me through the process. She instilled in me the importance of goals and the reflection projects that have been finished.

Berit & Joey Coleman, (staples in the crowds at our auctions) have showed me the importance of building relationships with the people who attend our events.
Curating for a Cause’s first art auction took place at the Affinity Lab on U Street. After setting up food from the 6 Arlington restaurants that donated, setting up speakers for Matt Hemerlein and One Big Woo, and stacking the 500 drinks donated by PBR I looked at the door and there was a line.

I walked around the space and made sure all the work tags were in place and time seemed to rush by. It was 8 and time for the auction. I reached for the first piece of work and paraded it around the room. It was filled. The bidding began, and I had goose bumps. I did it.
If you are unhappy at your job… quit it. Find something you love and go after it and never stop. Set goals for yourself and achieve them.

My friend Andrew and I decided on the 6-week rule. If you can look back 6 weeks from now and your life was the exact same, you were unhappy about something and it has not changed… then you need to act on it. If you look back 6 weeks from now and you can’t imagine being where you are, and you are excited for what’s to come. You’re doin’ fine.

Shake what your momma gave ya and don’t stop ‘til you get enough.
Curating for a Cause just wrapped up its last show of 2010 at L2 to benefit Dreams for Kids. It was such as success, we have signed-on to put on a show there every two months. We are currently looking for a new non-profit to support in March 2011. We hope to continue to provide arts experiences for those who love them and for those who’d like to learn more. This year will be about reaching out to people who would like to incorporate art into their lives.

Your blank wall will thank you.

Struggle

-by Matt Leedham

“If there is no struggle, there is no progress.” – Frederick Douglass

Do you know anyone that is passionate? Someone that is doing something they were meant to do and loving every minute of it? I know a few passionate people and wrote about it here. Do you think any of those people reached that state of passionate happiness through a path of least resistance? Do you think they got there by making compromises?

What I can tell you with certainty is that people that are passionately happy with what they are doing with their lives, at one point, went through great struggle. At one point, they were miserable. At some point in their journey they were either unhappy, broke, confused, unsure, insecure, or frightened that they would never find happiness (or all of the above).

“It is in your moments of decision that your destiny is shaped.” – Tony Robbins

Moments of decision. Yes. Tony is talking about the crossroads. There are many crossroads in our lives – some big and some small. But it’s these moments of decision that our destiny is shaped. These times of decision (or indecision, depending on your perspective) is what shapes us. And frankly, it can be scary and stressful to be confronted with these decisions. But I say embrace it! Be grateful for the opportunity to make a decision and then realize that you do, indeed, have a choice! You are in control. The struggle – the uncomfortable times in your life – that’s the place from which life-altering decisions are made.

I recently watched “I’m Still Here,” the Casey Affleck mockumentary about Joaquin Phoenix’s retirement from acting to pursue a rap career (his new passion). To refresh your memory, you may remember seeing Joaquin on The Late Show with David Lettermen two years ago. I’m embarrassed to say that I wasn’t quite sure what was real and what wasn’t in the film, but Edward James Olmos drops a quote when Joaquin is at a low point in his journey, uncertain and insecure. Pointing at a drop of water on the table, he says:

“That’s you, a drop of water, and you’re on the mountain of success. But one day you start sliding down the mountain and you think, wait a minute. I’m a mountain top water drop. I don’t belong in this valley, this river, this low dark ocean with all these other drops of water. Then one day it gets hot and you slowly evaporate into the air, way up, higher than any mountain top, all the way to the heavens. Then you understand that it was at your lowest you were closest to God. Life’s a journey that goes round and round and the end is closest to the beginning. So, if it’s change you need, relish the journey.”

In hindsight, knowing this was this was a mockumentary, I can laugh at how dramatic this was in the film (you can actually hear the quote by Olmos if you click on the official movie site link above - the video will automatically play).

Regardless, I love the message.

If you’re at a low point, if you are struggling, watch out! Times of change are nearby. Embrace the journey and take advantage of the crossroads that lay before you.

You have a decision to make, and it’s in these moments your destiny is shaped.

Stop Procrastinating and Start Shipping!

- by Jaime Willis

"Nothing is so fatiguing as the eternal hanging on of an uncompleted task." -William James

I read a really interesting theory on procrastination this week. The author stated that being in the middle of working towards a goal is LESS painful than than not working on a goal at all. If this is true, then why do we avoid working towards our goals? The author's theory is that the immediate pain associated with beginning to work on a goal is the deterrent. This theory is well-aligned with what we know about the physics of motion. An object at rest tends to stay at rest, while an object in motion wants to stay in motion. When we aren't working on the goal the "start up" costs of beginning to work are high, whereas once we are in the middle of the goal, keeping at it is relatively easy. (Illustration by Natalie Dee)

What can we do then, to reduce the "start up" costs of a goal and reduce our procrastination?

Prime.

Just like you prime an engine before starting, we can prime ourselves to be more successful. If I want to go to the gym tomorrow after work, I may say to myself, "Self, let's go to the gym tomorrow." But that is not enough to prime me to succeed. If I really wanted to primed to go to the gym, I'll pack my gym bag the night before. I will make plans to meet someone at the gym. I will "walk through" my day the night before, thinking about what obstacles may prevent me from getting to the gym and troubleshooting them (do I have a way to get to the gym? do I have any late meetings or afterwork obligations?). If I've primed myself to get to the gym, the start-up cost of going is very low. In fact, I may feel worse NOT going then going after all that preparation.

Lower the Bar.

Sometimes the start up cost of a goal is high because the goal itself is a high-difficulty level goal. For example, if you have a goal of writing a novel, you may be reluctant to start on that goal because a novel is a 300 page book that you have to write and that is a lot of work! So, instead of keeping the big, end goal in sight, lower the bar and focus on a tiny portion of work that moves you towards your goal. Some writers choose to assign themselves a number of pages to write in a day or a number of minutes of writing a day. It is much easier to think about having to find the time to sit down and write for 30 minutes a day than it is to think about writing an entire book. When you are getting started, the smaller the goal the better. As we talk about earlier, you should set yourself up for easy "wins" when you are first starting your goal. As your smaller goals become habits, you can gradually increase their difficulty level without significantly increasing your goal's "start up" costs.

Phone a Friend.

Peer pressure is a great motivator. It is great to have a goal that you can work on with someone else. The start up cost of a new goal may be significantly reduced if you know you will be letting a friend down if you don't get working on your goal. When I was in undergrad, I had to write a thesis to graduate from my school. I had a great thesis topic and a great professor to advise me, but I could not get myself to sit down and write the paper. My advisor finally gave me a hard deadline to turn in a draft. I knew that I had to get the paper done, but even the hard deadline wasn't motivating enough. I recruited a friend of mine to come over to my room and keep me on task until my thesis was done. My friend got paid to sit in my room and read while I was on the computer typing. Anytime I was off-task, she literally squirted me with a squirt bottle of water. To this day, she counts that as one of her favorite jobs of all time. As silly as it was, having someone assigned to physically monitor my progress ensured that I got the paper done and turned in on time. There is even a company, StickK, that will facilitate this by allowing you to set a goal and set your own financial penalty for failing to meet the goal.

Manage Your Fears

Seth Godin talks about not succumbing to your fear when starting a new project. Just ship it! Don't worry about all the problems and challenges you may face--you'll gain something even from your failures. If you can lower your 'perceived' risk in completing your goal (fear of failure, fear of losing money, fear of losing face, etc.), you will definitely decrease the start up costs for reaching your goal.

Think about a goal you are struggling with right now and see if you can't reduce your own start-up costs and start shipping today!

What can you ship today?

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New Year’s Resolutions, part deux

-by Matt Leedham

It’s January 4^th. If you’re like many people I know, you’ve set one or more New Year’s resolutions. The problem is, only a small percentage of people actually achieve or complete their resolutions. I wrote about this fascinating phenomenon last month and you can read it here.

Having heard some of my friends’ and family’s resolutions, we can probably figure out why so many fail. Here are a few I’ve heard this week:

• Read more
• Eat better
• Better work life balance
• Exercise more
• Be nicer

These are nice dreams and desires, but I see red flags everywhere when I hear these. If anything, the resolutions above may be admirable pieces of a personal vision, which I am completely supportive of if they are in alignment with your personal core values. But as we know, to make the personal vision come true there is a critical step missing here. You must turn these resolutions into specific, measurable goals that you can work on. Read more about that here.

If that’s too much for you right now, let’s talk baby steps. At bare minimum, write down your resolution in as much detail as possible and review it daily, if only for a minute. Keep the resolution in front of you often – post it on your bathroom mirror, put it next to your bed, have it on your desk at work.

You can also use one of many web applications to help you. One simple app is Joe’s Goals. It’s free and you can give yourself a check mark on the days you made progress on your goal or resolution. It’s a great visual way to start or stop a habit.

Stay focused. Remember why you’re doing this. For your health, your family, your career and financial security, etc.

Happy New Year and here’s to a successful and prosperous 2011!