_edited_edited.png)
What goals are you trying to achieve right now? Do you usually achieve your goals? How good are you at planning the steps to achieve your goals? Do you usually set high goals or do you play it safe by setting low goals?
Goal setting is a proven method to get what you want in life. However, many people have never learned the skills to set and achieve good goals for themselves, and so they often set goals that are poorly defined; or they fail to plan ahead, or they they don't even know what their needs and wants are, and they end up going after goals that someone else has chosen for them.
People who invest the time and effort into learning the skills of goal setting are more likely to achieve their goals, and as a result, enjoy higher levels of life and work satisfaction and well-being.
The first step in setting goals is to clarify your needs and wants.
The second step is to translate these needs and wants into goals that you can achieve:
Set approachable goals and not avoidance goals:
Don't say: I am not going to eat dessert after dinner for two weeks.
Say: I will eat fruit salad after dinner for two weeks.
Set intrinsically motivating goals or goals that you see the value in achieving:
My goal is to run 15 minutes every day for the next week (I enjoy running and it is important for me to improve my health)
My goal is to spend 30 minutes a day learning new words (it might be not intrinsically motivating but I want to get accepted to a program and I need to pass the admission test).
Set high goals and break them down into small goals. People who set higher goals have better chances of achieving them because high goals are often more motivating and meaningful.
Follow a model for goal setting, such as the SMART model:
Specific:
What do I want to accomplish?
What exactly am I going to do?
Measurable:
How much?
How many times?
How will I know when I am making progress?
How will I know when it is accomplished?
Attainable:
Am I confidant that this is a goal I can achieve?
Realistic:
Am I giving myself enough time to achieve it?
Do I have the resources I need?
Timely:
Did I set a specific timeframe for achieving my goal?
Plan ahead and support yourself while going after your goals:
Use primers to remind yourself of what you need to do and why you want to do it: sticky notes of you can do it!" or "eat fruit salad" A reminder on your phone A big sign on the refrigerator, etc.
Plan and celebrate small wins: After the first day, I will celebrate by dancing to my favorite uplifting song.
Utilize implementation intention - plan for pitfalls If I fail to run the 15 minutes one day, I will run 30 minutes the next day
Celebrate when achieving your goals and move on to setting more goals!
Read more:
Doran, G.T. (1981) There's a S.M.A.R.T. way to write management's goals and objectives. Management Review (AMA FORUM) 70 (11): 35–36.