HOW TO SET REALISTIC GOALS!
FORGET GRAND NEW YEAR’S RESOLUTIONS, TRY THESE ACHIEVABLE LONG-TERM PLANS
We all do it. Every year when the calendar flips over to a fresh start we tell ourselves we will make positive changes. We might even tell our friends at New Year’s Eve parties how committed we are to these new causes. But studies have shown that around 80 per cent of these resolutions fail. Why? We aim too high or make vague promises to ‘get fit’ or ‘stop worrying about stuff ’. Here’s how to set realistic goals that we can actually achieve.
BE SPECIFIC
If we make our goal specific, there’s more chance that we will follow through on it.
Research published in the journal, Motivation and Emotion, found that targeted personal goals are associated with higher levels of task performance. So, for example, instead of a resolution to ‘exercise more’, set a goal to do a fitness or yoga class a week, write it in your diary for a certain time, set an alert and you’re more likely to commit.
ONE GOAL AT A TIME
According to research, one of the greatest barriers to achieving your goals is the other focuses you have in your life. According to James Clear, author of Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones, whenever you chase a new goal, you have
to pull focus and energy from your other pursuits.
“One of the fastest ways to make progress on your goals is to simply press pause on less important things and focus on one goal at a time,” James writes. “Sometimes you just need to reorganise your priorities a little bit and suddenly progress comes much more quickly because you are now fully committed to a goal that was only getting moderate attention previously.”
GIVE YOURSELF A TIMELINE
We all have one friend we know that committed to running a half or full marathon. How did they achieve such a monumental goal? They set themselves a timeline with a definite end point, that is, the actual race. Whatever it is that you want to change or achieve, it helps to give yourself a timeline to help motivate you to take action.
Say your goal is to make more time for yourself in 2022. Write down a detailed plan on how exactly you’ll do this. Start small if need be, perhaps 10 minutes on a meditation app each morning, or a walk to the local park or beach every afternoon. Then have a plan to get excited about for the future, maybe that June art class you’ve always wanted to enrol in, or a July spa weekend away.
SHARE YOUR GOALS
A study from Ohio State University found that people tend to be more committed to their goals after they share them with someone who they see as having a ‘higher status’, or whose opinions they respect. Researchers say it makes you more motivated because you care what this person thinks of you. For example, telling a mentor or manager about your hopes to undertake extracurricular studies could motivate you more to actually do it than telling it to a casual friend.
EXPECT HICCUPS
We all know that setting the goal is the fun part, but actually sticking to it is another story. There are bound to be hiccups along the way. If your plan to reach your goal hits a speed hump, don’t be hard on yourself. Sometimes things get in the way. Set a new course to get the plan back in action.
REFOCUS
If you feel like your goal setting has gone off course, there are easy ways to refocus on achieving it. Host of How I Work podcast, Dr Amantha Imber, says we tend to procrastinate more when our energy levels are low. As such, you can kick your procrastination habit through boosting energy by taking regular breaks.
“Psychologists have uncovered that there are ideal conditions for taking effective breaks,” says Dr Imber.
“For example, research from the University of Colorado has shown that in contrast to one 30-minute break or no breaks at all, hourly five-minute walking breaks boost energy, sharpen focus, improve mood and reduce feelings of fatigue in the afternoon more effectively.”
GOAL-SETTING APPS
Keep track of your intentions by downloading specialised goal-setting apps such as Clickup and Strides. The Strides app (stridesapp.com) allows you to pick a goal, set your target and then gives you reminders to keep you motivated. Clickup (clickup.com) is a productivity app complete with to-do lists, and automatic progress tracking for any goals.