Setting Effective Goals

It is very common to make resolutions at the start of the new year. It is also common for so many of these resolutions to fail. There can be many reasons why it is hard to follow through on what you set out to do, whether the goals be too ambitious, too big, or too vague. We'll talk about ways to make more focused goals, as well as ways to make goal setting fun.

SMART Goals

This is an acronym and an easy way to make your goals more effective. Let's use the goal "I want to be healthy" as an example and let's make it SMART.

This is a very vaguel goal. What does it mean? There are dozens of way to be healthy. Not having a deadline for accomplishing this goal means less motivation to start.

Specific

What exactly do you want to accomplish?

Measurable

How will you know if you've accomplished it?

Attainable

Is it possible for you to accomplish it?

Relevant

Is it important to your life?

Time-bound

How long will you give yourself to achieve it?

A SMART-er way to do this would be to say, "I want to run a half-marathon by the summer." It is hyper-specific. You will know you've accomplished it when you can run 13 miles. If you are in good health, have a good pair of sneakers, and time to train, it will be attainable; if you recently broke your leg, you may want to reconsider. If you have an overall value of physical health, this is a relevant goal to that larger life goal. By planning to do the half marathon by the summer, you are putting a time limit on when you want to achieve it by.

The Danger of All or Nothing Goals

There is a lot of conversation this time of year about overhauling bad habits by doing an all or nothing goal, like "No sugar for all of January" or even fitness challenges where you plan to work out every day for the month of January. Some people find these goals to be a nice reset after a more chaotic holiday season. However, going full in on something may end up leading to backlash. When something is off limits, it just increases your desire for it. For example, if I were to swear off sugar for the month, I would likely be having intense cravings for chocolate and would be more likely to binge eat it (even though normally I rarely eat chocolate).

To build good, sustainable, long-term goals, you would be better served by finding something balanced. Planning to go to the gym every day for the rest of my life is setting me up for failure, but planning to exercise 3x a week is more balanced, fits into my life, and sets me up for success.

Fun Ways to Goal Set

If writing out goals on paper to check back on over the year isn't so appealing to you, there are some ways to spice it up! One way would be making a bingo card of things you want to accomplish or adventures you want to go on this year, and rewarding yourself when you make bingo. Another way would be to write goals on champagne bottles (or non-alcoholic sparkling cider!) and open them when you've reached the goal to celebrate, or make yourself a punch card (like the reward cards you get in stores) and give yourself a reward for completing it. A final way is to make a vision board to put somewhere in your space where you can see it and be inspired by it every day.

However you chose to do it, may your goals for the new year be full of hope and bring you closer to whatever you are dreaming of!