Goal setting part one
be a smart-p
“People with goals succeed because they know where they’re going”
GOALS, GOALS, GOALS – we’ve all got goals, especially this time of year; but do we actually set our goals appropriately; furthermore do we even understand the true definition of a goal?
Definition:
- Goal: Something an individual is trying to accomplish, the object or aim of an ACTION, the end toward which EFFORT is directed.
Based on the definition a TRUE GOAL requires some form of ACTION and EFFORT. Meaning that goals will not just happen on their own. Goals require us to do something (ACTION) with a conscious exertion of power (EFFORT). This mentality of action and effort also applies to the goal setting process itself.
In general when setting goals, we use the acronym S.M.A.R.T.; I prefer to add a P so S.M.A.R.T.-P; Specific, Measurable, Achievable/Attainable, Relevant, Time-bound and Positive. Using this acronym when writing down your goal (yes you have write them down!) helps start the process of making your goal real, and also (hopefully) giving you a twinge of what it will feel like when you do achieve your goal.
1.) Specific – Set A Clear Vision
“In 51 of 53 goal specificity studies done by Locke and Latham support that specific goals enhance performance over vague goals described as do your best”. – NASM BCS textbook
Often times the goals we set are not specific enough. “I want to lose weight” or “I want to be stronger”, technically, these could be achieved by simply going to the bathroom, or trying to lift more weight than you have tried in the past. Goals set in unspecific terms send a vague message to the brain about your true objective. One must know where they are precisely going and also know their starting point. If you think you want to shed 20lbs, but haven’t weighed yourself recently how do you know if the vision of you 20lbs lighter will match the reality…especially if you’re actually 10lbs heavier than you had originally thought?
2.) Measurable – Data Collection
“A goal without a plan is just a wish” – Antoine de Saint Exupery
If you cannot measure your progress towards your goal then how will you know if what you’re doing is actually producing the results you want? Think of your goal like an experiment, you need to gather data. Having measurable goals gives you the chance to evaluate the methods you are using. If you’re not getting the desired results you want then its well within your power to change what you’ve been doing. You do not have to adhere to someone else’s prescription, you do not have to ask permission from anyone to change up what is not working.
3.) Achievable/Attainable – Challenging But Doable
“Focus on what it is that you want, set a realistic goal. Start setting goals that you feel you can accomplish. Don’t try to go right to the top in one leap. Every time you accomplish a goal you develop the strength and wisdom to accomplish the next one” – Chuck Norris
Now, when I went through the process of writing down my goal so it was specific and measurable a slightly queasy feeling came over me. If this happens to you take a few deep breathes and ask the hard question, why? Most of the time when we feel ill around certain goals it means that deep down we do not believe that we can truly achieve what we’re setting out to do. THIS IS OKAY. In order for us to achieve our goals we have to believe that we can do it. All we need to do is adjust the goal to one that we truly believe is attainable. Remember when one goal is accomplished we get to create more goals.
4.) Relevant – It’s Your Goal and No One Else’s
“You can’t conquer what you are not committed to” – T.D. Jakes
Your goal has to matter and have meaning to YOU. Working on a goal that is really someone else’s or what society had told is important will not allow you to appreciate the journey. How you grow on the way to obtaining your goal that matters the most. So when writing down your goal think, does this goal really matter to me, and why does it matter. If the why includes the views of you in relation to others then it is not your goal. Your goal has to be about a change that you want to see in yourself. You cannot change how others see you, so even if you achieve what you thought was your goal there is no guarantee that other’s views of you will change. One of the greatest aspects of personal goals is that you are in charge, you are the CEO, and YOU get the final say.
5.) Time-Bound – Sometime is not a Time
“A goal or decision without a deadline has no urgency. It has no real beginning or end” – Brian Tracy
This is a big one, and one I’m sure most of us have just ignored when setting goals. If there’s no time period associated with a goal, it makes it very easy to keep pushing off the steps and work, which has to be done in order to accomplish the goal. Have you ever had big event coming up - a wedding or a reunion and you want to look and feel your absolute best, so all of a sudden you’re able to get to the gym more, say no to that donut, and start taking walks at lunch? All of this is happening because you have a date associated with your goal. What you’re doing today to work on or not work on towards your goal will affect the likelihood of you succeeding when you want to. Making goals time-bound is not just associated with the ‘goal date’. Using time checks during the process also helps. Looking at your week ahead, and scheduling out your workouts, how many times will you workout this week, what is the length of each workout and then what is the goal of each workout (ie calories burned, miles walked, sets/reps performed). Doing this will keep you focused and on task.
6.) Positive – Que up Pollyanna
“Positive thinking will let you do everything better than negative thinking will” – Zig Ziglar
Keep it positive. Be aware of your words when writing down your goals. Setting goals that are negative in context, “lose weight”, “get rid of the spare tire” or “get rid of my string bean arms” bring a negative mindset to your goals. When goals are stated in a way that highlights what we do not like about ourselves it can bring about a feeling of low self-worth. This feeling of low self-worth will then spur thoughts of “why am I even doing this” and “I’m not even worth the effort”, which then stalls the process. Keep the mind on the positive, visualize where you’re heading “dancing may happen when I see that needle read 130lbs”, “I can’t wait to feel how flat my tummy will be” and “I dare you to ask me where the beach is this summer”. Focus on where you are going, not what you are leaving behind.
Coming soon: Goal Setting Part Two – Outcome, Performance and Process goals – what works for you