It's the new year. It's Monday. It's tomorrow... It is time for the execution of your goal - and it just doesn't happen. Maybe it does for a week or two, but then after that, your motivation runs low, and you find yourself stuck. All too often I hear this from clients, family, and friends in search of help meeting their goals. The good news is... there have been studies based on this very problem, and they have learned a few things about goals! Try this when writing goals:
TYPE-
Process vs. Outcome/Performance Goals:
When we set goals, we usually say things like "I want to run a 5k" or "I want to gain muscle". These would be considered outcome goals. Setting process goals is shown to be more effective than setting outcome goals.
A process goal would look like this "I will wake up at 5:00 every other day to run for an hour" or "I will train lower body each Monday for 45 minutes". Setting process goals outlines exactly what you will do to get to the outcome goal.
SMART GOALS-
Specific- Be as specific as possible when writing your goal.
Measurable- Choose a goal that can be objectively measured. Instead of "I want to feel better", write "I want to lose 2lbs".
Achievable- Your goal should be realistic yet moderately challenging. This has been shown to produce the best outcome.
Relevant- Be excited about your goal, and ensure it aligns with what you feel is important.
Time-bound- Writing a deadline for your goal will keep you on track, and will help set your process goals.
BARRIERS-
You may set the perfect goal - and STILL not accomplish what your hoping to. Vacations with delicious food, staying too busy with kids, a family member who eats junk food daily... all of these are barriers to your goals - and in order to set yourself up for success, I encourage you to write ANY barriers you may come across. Then, write potential solutions. Doing this will prepare your brain to make decisions that align with your goals. This way, your not stuck "in the moment" trying to navigate your way out of a difficult situation.
Utilizing the techniques above will lead you in the right direction in accomplishing your goals, and you must remember - progress is not linear. Below I've listed some items to get you in the writing spirit, and to help begin your SMART goal setting process: #ad
Protip - Tell a friend or loved one each goal you set, and ask for support.
I wish you all the best in your wellness adventure, and I hope you use these tips to create your own psychological power tool! YOU GOT THIS!
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