• About The Patch Expedition
• Climbing in Aid of Unicef
• Meet The Team
  • The Patch Team
• Corporate Sponsors
  • Become a Corporate Sponsor
• Training for Everest
  • Technical
  • Physical
  • Mental
  • Nutrition
• Climb Your Own Everest
• Climbing Everest
  • Everest Facts
  • The Gear
  • The History of Everest
  • The Route
  • Altitude and Illness
    • Our Bodies and Oxygen
    • Altitude and Oxygen
    • Acclimatisation
    • The Death Zone
    • Supplemental Oxygen
    • Sickness on the Big Hill
• FAQ's

 

 

Climb Your Own Everest

The Patch Expedition is all about pushing boundaries, daring to dream and actually doing something about it. We believe that ordinary people can achieve extraordinary things. However, we also know that unless you know what you want to achieve, you are never going to achieve it! This is where goal setting comes in. Many of us have vague notions and fantasies about things we might want to do 'one day'. However, these dreams will never become a reality unless we take action, form a plan and make things happen.

The following goal setting exercise can be used to help you achieve whatever goal you like. From losing weight or getting in contact with an old friend, to planning an expedition to Everest! It's all about thinking it through logically and getting your facts straight. Remember � a goal not written down is just an idea!

In order to be achievable your goal must be:
Specific
Measurable
Action Focused
Realistic
Timed
Enthusiastic
Natural
Understood
Prepared

Specific

If your goal is too vague it will be difficult to ascertain whether or not you have achieved it. For example, saying 'I want to eat more healthily' is unlikely to prompt you to take action. You need to consider what aspects of this general goal are most important to you and then begin to formulate specific goals around them. For example, 'I want to increase my energy levels by improving my diet' is more specific and provides an area to concentrate on.

Measurable

As above, unless you can measure your goal how can you know when you have achieved it? In order to avoid always talking about it but never doing it, your brain needs a clear message such as, 'I will cut out caffeine from my diet completely', or 'By January 26th I will consume only one caffeinated drink each day'.

Action focused

You need to know what actions need to be put in place in order to achieve your goal. For example, 'I will replace my coffee jar at work with squash'. This is also a good stage to tell a friend/colleague about what you are trying to achieve so they can help to motivate you.

Realistic

The goal you set must be achievable for you and your circumstances. It is not always helpful to compare yourself to others when their situation may be very different from yours. It may be necessary to set a series of smaller goals in order to reach a goal for the future if the timing for your ultimate goal isn�t right at the current time.

Timed

Without setting a time limit on your goal you may find that you never achieve it. Therefore set a date, for example, 'I will eat five portions of fruit every day starting on 1st January for one month'.

Enthusiastic

Both your goal and the journey needed to reach it must appeal to you and you need to be enthusiastic about it. Whilst it is important to push yourself to some extent, if you make the journey too difficult then you are unlikely to complete it. Give yourself regular breaks and celebrate minor achievements along the way. Make it fun and you will maintain your enthusiasm and motivation for your goal.

Natural

Your goal needs to identify with your natural instincts. Make sure the goal is something you want to achieve and not something you think you should or ought to do according to someone else�s standards. Think about what your needs, values and beliefs are and ensure the goal works for you.

Understand

Try and involve those around you and help them to understand what it is you are trying to achieve. This allows them to support and motivate you. If someone else is involved in completing your goal it is important that you both understand each others requirements.

Prepared

Be prepared for setbacks and/or negative responses. This could be for a variety of reasons; concern, jealousy, lack of interest or understanding. It is important to remember that your goal is unlikely to seem as important to someone else as it is to you.

Patch have applied SMARTEN UP to our expedition. Our goal is:

'We will join a led expedition to Everest in May 2011 whilst raising money in aid of UNICEF. We will spend the next 12 months completing all the necessary training involved and will raise all the funds required by way of sponsorship'.

This goal is obviously specific, measurable and timed. We decided to raise money in aid of Unicef as this is a worthwhile cause and will help to maintain our enthusiasm for the journey. We discussed our plan with those who have already climbed Everest and feel that it is realistic and we have created a action focused training schedule to ensure we achieve each stage. We both felt the goal is a natural one as we both wanted to have an adventure and don't believe in doing things by half! We are aware of the numerous setbacks we are likely to encounter and we feel we are prepared for this. We have ensured that we have the required support and feel that our goal is understood by all those involved both directly and indirectly.

Yeti's Top Tips!!:

• Take baby steps � if it is a very large goal, break it down into smaller baby steps which make the goal seem more approachable and allows you to celebrate your minor successes along the way. This in turn will help you to remain sufficiently motivated to continue. Sometimes it also helps to take things slowly to avoid placing excessive stress on yourself or to avoid becoming overwhelmed and disillusioned.
• Keep a diary � this helps for a number of reasons, but is especially helpful when you experience setbacks. Sometimes things in life can get in the way and goals can get sidelined. Make sure any delays and problems do not become permanent by writing in your diary for five minutes each day and reminding yourself of the different reasons for maintaining your progress.
• When writing down your goal, make sure it is in the first person and positive, for example, 'I will quit smoking on 1st January 2010'. This is much more powerful and by using 'I' it helps the goal appear real, allowing you to visualize yourself achieving it.
• Write your goal and action plan out and put it somewhere where you will see it daily. This will prevent you becoming distracted by other activities. Also, confide in a friend/colleague and ask them to have regular discussions with you about your goal to help maintain your motivation.