Elevate Your Goals
With the “What are your New Year’s resolutions” questions just passed, I reflect on why I dislike setting resolutions and why I usually give up on them by February. I found a common theme: I set extremely vague goals for myself. Last year I wrote down, “I want to be healthier.” What does that even mean?! That could mean incorporating more exercise into my daily routine or adding more nutritious foods into my diet, or meditating more often, but I did not specify any of those things. Since my goals tend to be so vague, it’s hard for me to measure my progress or be consistent, which results in me giving up on them a few weeks later.
So I ask myself, “How can this year be different? How can I set more attainable and measurable goals that I can be consistent with?”
When setting more attainable goals, try to be SMART:
Specific
Measurable
Appealing
Realistic
Time-bound
Specific:
When you set vague goals for yourself, how do you know if you’ve accomplished them? Be specific. What are some important things that you value and want to work on? This can spark some broad categories, such as family relationships or work, but how can you go into further detail about this? For example, an initial goal might be “I want to work out more frequently” That’s a wonderful goal; however, try to make it less general: “I would like to ride my bike for 30 minutes three times per week over the next two months.”
Measurable:
How can you track if you accomplished the goal? Thinking about the example above, maybe you could keep a mental or physical note of how many times over the previous week you rode your bike.
Appealing:
Why is this something you want to work toward? How can you distinguish between something you truly desire for yourself versus what others may want for you? If the goal is not something you genuinely value or desire, you will struggle to work toward it.
Realistic:
It is important to question if this goal is realistic and achievable. Can it reasonably be achieved in the time frame you set for it? Is it within reach without being too easy? Do you have control over the outcome? Is it a goal you must rely on another person’s actions to achieve?
Time-bound:
An attainable goal should have a clear start and finish. What is your desired time frame for meeting your goal? Try to set short-term goals that can be worked toward and met quickly. If you’re thinking about setting some long-term goals, are there short-term goals that can help you in achieving those long-term goals? It can also be helpful to create mini-steps that you can meet along the way to help achieve these goals.
Try using this format when setting goals:
Goal:
Check the boxes below to assess whether your goal is:
Specific: did you describe in detail what you will do?
Measurable: can you measure your progress and clearly define whether or not it was achieved?
Appealing: Is this goal something you want? Is it healthy for you?
Realistic: Is this something where you can control the outcome? Is it achievable based on your desired time frame and resources?
Time-bound: Is there a clear start and finish?
What are some mini-steps to complete in order to meet your goal?
When will I do this?:
What happened?:
When will I do this?:
What happened?:
When will I do this?:
What happened?:
Example:
Marissa’s Goal: I would like to ride my bike for 30 minutes three times per week over the next two months.
Is this goal:
Specific
Measurable
Appealing
Realistic
Time-bound
Mini-step 1:
I need to look over my schedule and determine which days and times during the week work best for me.
When will I do this? I will do this tonight after dinner.
What happened? After reviewing my schedule, I decided to ride my bike on Tuesdays, Thursdays, and Saturdays. I will link this activity to breakfast, so after breakfast, on these days, I will get into the routine of riding my bike.
Mini-step 2:
I have not ridden my bike in a while and need to make sure the mechanics of my bike are working properly.
When will I do this? I will do this on Friday.
What happened? I took my bike in, refilled the tires, and replaced my chain.
Mini-step 3:
I want to download an app to help me track my progress.
When will I do this? I will research the best app for me tonight and download it.
What happened? I found an app that fits into my budget and would be the best for my needs at the moment.
Now that I have completed my plan and mini-steps, I can start working toward my goal and tracking my progress!
If you’re thinking about developing new habits and goals in the new year, the therapists at Root to Rise Therapy can help. Contact our Client Care Coordinator to find out which therapist would be best suited for your needs!