Small Steps to Wander More This Winter

The third blog in our Wander More This Winter series comes from Alex Staniforth, a record-breaking adventurer, ultra-runner, motivational speaker and author. He has survived two disasters on Everest and is now committed to helping others achieve their goals. Alex shares his thoughts on the power of goal setting for our mental health.

One Small Step: the power of goal setting in 2023

As we start each year we’re given the opportunity to start afresh: an exciting clean slate of goals and challenges to fill our diary with a burst of renewed energy and optimism.

This can also be an overwhelming and anxious time. Maybe you write a list of positive intentions longer than your arm, or perhaps you don’t even know where to start. Trying to change too many things at once is unsustainable and by February we often find ourselves falling off the bandwagon and feeling defeated.

The good news is that we don’t have to wait until the 1st of January to set a goal. They don’t have to entail climbing Everest, breaking the Wainwrights record or travelling the world either. Even setting small daily goals can have huge benefits for our physical and mental well-being.

A few of the benefits to consider as you plan for the year ahead...

1. Forward thinking

Setting goals allows us to project ourselves into a better future. Winter can be a challenging time for our mental health with long nights and less exposure to sunlight, but signing up for a challenge like a spring half-marathon or a trip in the summer can help us to look forward.

2. Purpose  

Goals are a powerful way to focus our attention, taking our mind off worries and life stresses. Pursuing them creates a sense of certainty in situations which might feel outside of our control. During the summer I was unable to run due to Long Covid, so I set the challenge of open water swimming for 32 consecutive days instead. This outlet was crucial to maintain my mental health and having a deadline forced me to get outside on the days when I least felt like it.

3. Confidence  

There is little more satisfying than achieving something we didn’t think we were capable of. This boost of confidence transfers into other areas of life, like our health, relationships and careers. We are more likely to say ‘yes’ to things and new opportunities, which builds our confidence further and boosts self-esteem. Our goals should stretch and scare us a little – otherwise they are unlikely to motivate or develop us.

4. Community

Not being able to run had left me feeling isolated at times. Starting wild swimming led me to discover a welcoming community of experienced local open water swimmers and ‘dippers’, who showed me lots of new places to explore. Having a good support network is crucial to our mental well-being by giving us a sense of belonging and reducing stress. Sharing our goals with others can also keep us accountable and make the experience more enjoyable.

At Mind Over Mountains we find that people often lack the skills or confidence to go out walking in the mountains alone, and removing this responsibility with professional guides and a team enabled them to take the first step. Finding other local people and groups helped them to keep walking on a regular basis.

5. Positive Coping

Maybe your goal is to exercise every day, read a new book every month or spend more time with your family. These goals build positive habits which we can turn to during stressful times or life events, instead of less healthy coping mechanisms like alcohol or junk food. When I set myself the goal of running a 10km race about 12 years ago, I never imagined I would end up running 100-milers for fun, and running has become my primary tool for maintaining my mental and physical wellbeing.

Top tips to keep on track:

• Be specific: your goals need to be measurable with a timescale. For example: “to climb Scafell Pike by the end of 2023” or “to walk at least three times per week”, instead of “to get outside more often” or “get fitter”.
• Break them down: your finish line might be 12 months away or longer, and celebrating the smaller milestones helps us to track our progress, maintain momentum and stay motivated towards the goal.
• Know your why: writing goals down is important but adding another line for ‘why?’ is important for when we inevitably face setbacks or our motivation dips. If our goals are extrinsically motivated, they are driven by the need for approval or recognition from others around us, whereas intrinsic motivation is about the internal and personal rewards – and much more likely to keep us driving forward.
• Be flexible: there will always be factors outside of our control, be that injuries, weather, illness or family emergencies. Be kind to yourself if this happens and focus on what you can influence - these setbacks only increase the sense of achievement afterwards.

Find out more about Mind Over Mountains and upcoming events to support your mental and physical well-being.