More Effective Goal-Setting with S.M.A.R.T. Goals
It’s that time of year again! Time to set New Year’s resolutions only to inevitably struggle to keep them. Across the world in the beginning of January, gym memberships spike, healthy food sales increase, and people tell themselves that this year will be different. But the motivation from the turn of the New Year does not often sustain. I heard the other day that most New Year’s resolutions do not make it past the second Friday of the New Year. Creating new habits is indeed difficult. However, there are steps that people can take to increase their likelihood of doing so. This blog will focus on how people can set more effective goals to provide more guidance and motivation on the journey to achieving goals for the long-term. This process of goal-setting incorporates S.M.A.R.T. goals, an acronym for goals that are Specific, Measurable, Achievable, Relevant, and Time-Based. When trying to accomplish something this year, or any time going forward, try to apply these components to the goal-setting process.
Specific
Setting a goal that is too general or ambiguous can be difficult to achieve because there is a lack of direction. If you want to eat healthier, be specific about what that looks like. What new foods do you want to eat more of? What foods do you want to eat less of? Having a specific plan from the outset gives your brain explicit direction and eliminates the energy needed to constantly having to figure out what eating healthy looks like.
Measurable
As you embark on whatever endeavor you choose, it can be helpful to know specifically how you can determine whether you have made progress. That way, if you are not making progress on your goal, then you might know it is time to change up your approach. And then if you do see progress, that can be motivating! You are making the changes that you want, giving you a foundation of success to keep building on. For example, if you are wanting to be physically healthier through exercise, you probably want to choose a type of exercise first. And then from there, you can measure your progress depending on the type of exercises. If you end up choosing cardio, then you might time yourself running a certain distance and then continue to do so over time to see if you can improve your times. You are basically competing with yourself and working to improve on your past self. Once you have made progress, you have proven to yourself that you can do so and increase the belief that you can continue to do so.
Achievable
It is important to set goals that are going to push you, but also goals that are realistic. Unrealistic goals obviously will not be achieved, but even so, they can still be de-motivating and make it less likely that you will want to set other goals in the future. It may be better to set goals initially that are easier. Achieving a goal is typically going to be more motivating than failing at a goal. Then, you can build on accomplishing goals by setting new, more difficult ones. If you are wanting to spend less time on social media, you might not go cold-turkey at the beginning. You could try to limit your time to a certain amount daily or weekly, or you could try deleting one social media app that you use the least to begin with. Then, you can build up from there.
Relevant
Think about why you are setting these goals and if they are important enough to even set in the first place. Are they relevant to you and the person you are/want to become? Many people feel pressured to set New Year’s resolutions without even thinking that hard about them in the first place. Setting goals because they sound healthy or because everyone else is doing it is extrinsically motivated (i.e., stemming from outside pressures or rewards). Research shows that motivation is more likely to last when it is intrinsic (i.e., the drive to do something comes from within, such as the enjoyment of doing it). If you are wanting to spend more time in nature, reflect on why you would want to do so. Challenge yourself to go as deep as you can with these reflections. If spending time in nature gives you a sense of peace, reflect on why that might be so. When you can connect to your “Why” and know what is driving you, you can tap more into that drive and let it carry you even further.
Time-Based
Having a timeline for goals can provide some spark to get up and get going with whatever it is you are trying to accomplish. If you are wanting to be more conscious about finances and spending money, you may set a deadline for when you want to have saved a certain amount of money. Having a deadline can help motivate you, as well as provide a template for how to approach your goal. With a deadline, you can then split up your goal and have a better idea of what you need to do weekly/daily/monthly. For example, if you have a goal of saving a certain amount of money by your birthday, then you have more direction on what good weekly or monthly goals would be to help you accumulate those savings.
If you are wanting help to make changes in your life and struggling to get started, setting some effective goals could provide a good foundation to build off. And meeting with one of our caring therapists could help you get going on this process!
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
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