We will be performing server maintenance and system upgrades on main GoalsOnTrack service apps in a continued effort to maintain functionality and improve performance. During this maintenance, the web application may not be available for access, or you may expect to see latency in both the web app and iPhone app sync function.
We have scheduled the period to this Saturday, Jan 28th, between 8:00pm ~ 12:00pm.
We’re excited to announce the launch of new GoalsOnTrack iPhone app. Now you can track your goals, manage tasks, build habits, keep goal journal all on your iPhone.
The app is now available in the App Store as a free download. To download the app, simply go to this page, or search for “goalsontrack” in Apps Store on your iPhone.
This version of iPhone app requires an active account at GoalsOnTrack.com. However, it can work offline after you first activate your account in the app. We will post more detailed tutorials or screen-casts to explain how to get most out of it later.
For now, if you are a registered GoalsOnTrack user, please download it and give it a try.
I’d like to thank you all who have participated in our latest customer survey sent out last week. You have given us invaluable feedback and I really appreciate your input.
As a lot of you pointed out, sometimes the site speed or page loading time is very slow. We are already working on this problem and so that’s why it wasn’t included in the survey. We’re moving to a much faster new hosting environment. Within next two weeks or so, hopefully we will be able to solve the performance problem once and for all.
Now here is the list of lucky survey winners. Congratulations!
- Paul Caspersen
- Micael Herkommer
- Tricia Patterson
- Mariko Nagano
- Nicki Goff
A $20 amazon gift card has been delivered to the email address left in your survey answers. Make sure to check your email.
As always, we welcome your feedback, suggestions, ideas or anything you wish us to know.
First I’d like to thank all who participated in the beta test of our iPhone app. It’s getting pretty close to our planned submission deadline, so we are ending the beta testing to focus more for the App Store launch.
If you are beta tester, but haven’t sent back the feedback to us, please make sure to tell us your test results before Thursday this week. Otherwise, we may not have enough time to implement or make the changes requested from your feedback. However, we will keep your requests on file and hopefully be able to implement them in future updates.
Again, thanks for your continued support and feedback.
To lose weight has been consistently at the top of a lot of people’s new year resolution list for the past decade, or at least so in the western world. However, it can also be the most difficult goal to achieve for many of us, even though we vow to reach it next time, again, and again.
From my own experience, any type of “goal setting” works best if we set it up in a way so that we can work on it every day and see the progress all the time. Here I want to share a simple method to track weight loss goals with GoalsOnTrack.
Suppose your goal is to lose 30 lb.
1. Create a main goal “Lose 30 lbs by July”
2. Create 7 sub goals under this main goal for each month, such as “Lose 4 lbs in Jan”, “Lose 4 lbs in Feb”, etc., and then set its main goal contribution percentage, like 15%. You can start with only Jan, or Feb now and add the rest later. As long as these percentages are in, the progress will be tracked correctly.
3. Under each sub goal, create some recurring tasks that you think you will need to do to reach your monthly goal. For example, work out for 30 minutes, drink 8 cups of water, etc. You may also add those tasks for things that you shouldn’t do, such as “no ice cream after dinner”, or the kinds of food you don’t want to eat.
4. When you set the Progress metric field for the sub goal, don’t use any numbers, such as “4 lbs”, because then it will try to track by the actual lbs completed by each task, which in this method, it’s hard to determine how much difference a single small task really contributes to the weight loss. You can simply enter some textual result, such as “My weight is reduced by 4 lbs or so”. This way, whenever you complete a task, however small, the progress will show on both sub goals and the main goal.
The main point of tracking it this way is to focus more on the things we do and eat, rather than our weight. In actuality, if we truly stick to an exercise program or a certain diet, it’s hard NOT to lose weight.
You may also want to setup a few habits that you think will help you on this goal and track them under the habits tool.
Remember the key point is to make it something you do daily, and see your progress all the time.
Setting goals is an effective method of achieving success in life, whether it’s short-term or over the long-term. There are 5 key aspects to creating goals.
1. Be specific
Write down goals in specific detail so you can clearly see what you plan to attain and how to achieve it. State exactly what you want and how you plan to get the results you seek, such as who can help and what training you may require.
- a. What? What do you want to accomplish (short & long term)?
- b. Where? Identify locations & venues you will do the activities at.
- c. When? Establish time frames for short & long term goals. What is your target date?
- d. Who? Who can help you reach your goals? Do you seek mentorship, expert advice, or wings to help you in field?
Establish metrics to track your progress. Keep a documented record of your successful steps toward your goals.
- How many? Do you have a goal of approaching a certain amount of women per day/night/week/month/year?
- How long? Do you have a goal of spending a specific amount of time meeting women?
Tracking your successes can help encourage you to keep going and give you solid feedback on our efforts and whether something is working or not. The best strategy for sticking to goals is to keep track of your progress on a daily basis by writing it down every day. This very act of writing down activities/steps taken has been shown to improve results and to encourage consistency. It allows you to learn more about your habits, stay accountable to yourself, and keep track of any progress or slips.
A good record includes the following:
- Type of activities.
- How long you spent performing those activities.
- Intensity of the effort. Did you push your own boundaries or did you play it safe?
- Comments about any difficulties to help you in problem solving for the future.
Are the goals reasonable and achievable in the time allotted?
5. Staying on track
Maintaining progress is one of the hardest challenges when trying to make changes to your life, whether it be changing a habit, fitness, or improving your communication skills. Getting started can be difficult, but staying committed is even harder. The key to successfully navigating obstacles to maintain your progress is to acknowledge slips will happen despite your best efforts to plan for them. The key is to build consistencies and a regular schedule and to get back on that horse as soon as you get thrown off. There are several things you can do to help stay on target:
- Keep it meaningful! Continue to remind yourself of the personal benefits you’ll get when you achieve your goals. Setting and keeping meaningful goals that are realistic and attainable will increase the likeliness of success. You are much more likely to strive towards a goal you care about and feel close to accomplishing.
- Reward yourself! Rewards increase the likelihood that you will do it again. When you reach a metric give yourself a reward. Create rewards for both short-term and long-term goals.
- The earlier you catch slips the better. If caught early a slip does NOT have to signal an inevitable downward spiral. Again, slips are inevitable and accepting that and moving on when they happen is the best course of action. The most important thing to do when slips occur is to not let it turn into a string of slips or affect your new habits and collapse your changes in behavior you’ve been working towards.
- Have a plan for dealing with slip ups.
P.S. More incredibly useful articles and goal setting resources are on the way. If you haven’t tried GoalsOnTrack software (http://www.goalsontrack.com), I would highly recommend you to do so. You’ll be amazed at how much progress you could make with your goals, dreams, and things you really want to accomplish.