I like to set goals for the secular new year. It's a fresh start and gives me a 12 month time-frame with which to work. If it's not for you, then no worries.. if you like where you are and have no plans for change or growth this year, I'm not about to judge you. I simply ask that you not bother reading or commenting on this particular post. You're not my target audience at this point :)
For those of you who are interested, but might want some tips on effective goal-setting, I offer the following:
First, I'd like you to go to my friend Alan Heartsong's blog and read his most excellent post on this subject. Seriously, go ahead. I'll wait.
Now that you're pretty sure you have your motivation in order, and are looking to set goals toward the end of more permanent growth and health, let's break down how we do that.
The definition of a goal is "The purpose toward which an endeavor is directed; an objective." So, it is the objective(s) we are attempting to achieve.
We want to be S.M.A.R.T about our goals.
Goals should be Specific, Measurable, Assignable, Realistic, and Timed.
Specific: In order for goals to translate into motivation and improved performance, goals must be specific.
A goal to just jump higher is too general. Instead, an example of a specific goal would be to improve high jump by three inches. So, a goal to lose weight isn't a goal at all. A goal to lose 15 lbs by the Spring Equinox is a goal. I'm sure you see what I mean.
Measurable: Goals must be measurable to be able to provide progress feedback and to know when the goal is achieved.
So, 15 pounds is something I can measure on a scale.
Assignable: A goal must be assignable to an individual or a group.
I can assign the goal of my 15 lb weight loss to myself, or perhaps a group of us want to do this together.
Realistic: The goal must be challenging, yet realistic.
If I were to make the goal 60 lbs by Spring Equinox, it's not going to happen. It's too aggressive, and I'm going to get discouraged. This should be something that motivates me and can help me to grow. Realistic may depend on the time frame for achieving the goal.
Timed: In order for goals to positively affect motivation and performance, goals must be time-related.
For example, I may set a time within three months which may provide a realistic time frame to meet my goal. However, a time line of tomorrow may make achieving the goal unrealistic. Similarly, before I’m sixty may be a time line that is so far into the future and lacks urgency and motivation. That's almost a bucket-list kind of thing at that point.
So, here's a graphic (courtesy of Penn State- just for you, Sammi!) to help you remember your SMART Goals:
I also recommend that you not bombard yourself with too many goals at once. Perhaps break them into categories and then it's one goal per category. Example:
Mind: Take one class per quarter in 2013 in the area of (pick a topic you're interested in) at my local community college. OR, Read 1 book per month (you can have 12 different topics if you like) to enhance my knowledge.
Body: Walk 30 minutes per day for 5 days per week throughout 2013. OR, the weight loss goal discussed above. Or, create a specific workout plan per month and stick to it.
Spirit: At sunrise each day, I will meditate for 15 minutes throughout 2013.
Emotions: Create 52 affirmations; one per week, stated every morning and evening to improve my self-esteem and emotional well-being.
Again, these are just some examples of goals. Note that they are really simple, but specific. Those are four goals right there, and that's enough for one person over a year's time, especially if you're new to goal setting.
Tips for staying on track:
Please be sure to reward yourself for partial goal-achievement. If you've made it through to 30 days of your goal, pat yourself on the back and give yourself some kind of treat or make a chart and put stars on it for marking your progress. This is a sure-fire way to keep you on track.
Don't beat yourself up if you fall behind on your goal. If your goal was to lose those 15 lbs and you had a piece of chocolate cake, then just enjoy the cake and get back on track tomorrow. The point of goal-setting is to motivate and help you grow. It's not an exercise in self-loathing.
Track your progress either daily or weekly. This helps you see how well you're doing and gives you reasons to reward yourself!
Partner up. It always helps to have a supportive friend who goes through the trenches with you.
HAVE FUN with this. Life is too short to be miserable. Be happy and consciously choose to enjoy the journey toward the goal. Otherwise, don't bother.
If you have any tips you'd like to share, or have questions, don't hesitate to reach out to me. I love hearing from you!
Most of all, I wish you the very best of all good things in 2013!!
