Dr. Wall Says

Speak up, listen up, bridge the gap

Quick tip for a successful takeoff – One Month One Change challenge

Quick tip: If you want to succeed at a goal, you have to create a plan of action.


Seriously, it’s all good and well to set a goal for yourself, but unless you establish a clear plan of action your chances of achieving success are low. So what does this entail?

  • Define success. In research they call it operationalizing a goal, which means coming up with a concrete and measurable definition, this will guide you plan of action.

My goal for this month is to mobilize regularly. I want to create a regular habit of doing mobility work. Success would mean that I stick to my prescribed exercises daily.

  • Determine what steps are needed to reach your goal. You cant’ just set a goal and hope to make your way there with no plan, you actually need to determine specific actions or steps you are going to take to get from point A to point B. Now that you know what success looks like figure out what changes need to happen to get you there.

Personally, I have found that I need to schedule specific times to mobilize and this is best done by putting a timer on and treating the activity as if it were work or an appointment I cannot back out on. I am also planning on having my husband remind me daily to stay on track and I will be seeing someone from Movement Rx more frequently to track my progress.

  • Identify roadblocks. Some people have goals that are brand new, never attempted, but many of you will have chosen ones that you have been working on for some time. You’ve been stuck before, do you know what was holding you back?

I really mean to mobilize. I pay good money to be evaluated and worked on by a physical therapist. My pain limits my fitness activities and my progress in the gym. Despite this, I find myself always “too busy” to take care of my body. Does that make sense?

I’ll be talking more about barriers to success in coming weeks. Until then, if you are interested in learning more about the things that keep you stuck, get your free copy of “Three things you do that keep you stuck” by sign-up either on the home page or in the box in the right hand column of this page.

As always, make use of the community aspect of this challenge and post your plan on the Life in Focus Facebook page in the comment section associated with this post.

Alessandra Wall, Ph.D.

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Hi! I'm Dr. Alessandra Wall

I help smart driven women and forward-thinking companies bridge the gap & build real conversations.

Here on the ‘Dr. Wall Says’, I share tools, tips, and insights about speaking up, getting heard and how women can take up space and thrive in the 21st century.



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