The New Year is just around the corner and, as it gets closer, our hearts are filled with expectations. Every year, many of us write a long list of resolutions containing everything we would like to change in our lives. However, only a few accomplish their previously stated wishes. Do you want to know why? It is because most people don’t set specific goals, and without a concrete, realistic, and measurable plan, they are setting themselves up for failure.
The truth is that most of us have just a vague idea of what we would like to change in our lives. Simple examples are “I want to eat better,” “I would like to be more active,” or “I want to be less stressed.” The problem is that these are vague statements that are very hard to keep on track. This means that you will never know if you are on the right path, and you will end up tossing it aside. Therefore, if you really want to accomplish something, you must transform these ideas into specific and measurable goals. This is because without a deadline, a goal is not a goal. It is a dream, and dreams are most likely to stay only in our minds. Having a well-determined goal will enable you to draw strategies that will lead to success.
Check this step-by-step guide on goal-setting basics, and increase your chances of having your dreams come true in 2012.
1. Determine your broad goal.
The first thing to do is to ask yourself what you want to achieve and why. Remember that if you are trying to make changes in your life merely to please others, chances are you won’t succeed. Keep in mind that this is your resolution list, and the items must be meaningful to you. For example, let’s say that you would like to improve your diet because your physician said that your eating habits increase your risk of heart disease. Is this something important to you, or are you just trying to humor the doctor? Think carefully, because the reasons for adopting certain behaviors will have a great impact on your motivation to change.
2. Narrow your goal.
To make a broad goal more specific, you’ll have to break it down into small, manageable steps. Start by asking yourself how you can accomplish the pre-determined broad goal. Once again, if your broad goal is to “improve your diet,” the next step is to find out which eating behaviors you would have to adopt in order to accomplish that. Make a list and explore all your options. Eat more fruits and vegetables, replace whole grain products for refined ones, choose low-fat or fat-free milk and dairy products. Then, choose one behavior to adopt. Start with something that you know you’ll be able to handle easily. This increases your chance to succeed and improves your self-confidence.
3. Make it measurable.
The next step is to make your goal concrete and observable by determining ways to keep track of your progress. This means choosing methods to quantify your outcomes. In the previous example, if you decided that your goal will be to eat more fruits and vegetables, now you must determine what “more” means to you. Keep in mind that this is your goal and you establish the rules. Following someone else’s rules will only lead to frustration. If you think that three servings of fruits and vegetables per day is a good start, so be it. You are the best person to judge what will work.
4. Make it attainable.
This is the part where you check to see if what you’ve determined so far is realistic, reasonable, and desirable. It is very likely that you will encounter roadblocks during your journey. So, you must perceive your goal as something important in order to have the drive to pursue it no matter what. Also, ask yourself if this is something you can accomplish entirely by yourself, or if you depend on another person’s actions. For example, someone that is aiming to exercise regularly, but can only go to the gym if her husband watches the kids, is probably going to feel discouraged in the long run. Be sure that your behavioral goal is something you can control. Keep in mind that weight-loss is determined by innumerable factors, many of which you can’t control, and should never be set as a short-term goal. If you are interested in losing weight, make it a long-term goal, breaking it down into small steps that will eventually lead to the desired outcome.
5. Determine a deadline.
If you really want to achieve your goal, you must make it time-bound. This means setting a starting date and end point, in which you will then analyze your performance. Having a deadline to work with will give you a clear target and will prevent procrastination. You can choose any time frame that you think is appropriate. For example, you can state your goal as “I will eat three servings of fruits and vegetables every day for a month.” At the end, you’ll be able to clearly see whether or not you’ve achieved your goal, what worked and what didn’t, enabling you to make adjustments on your previous goal or to set a new one.
6. Write it down.
Goals that are not written are just wishes. So, to improve your commitment towards it, write a positive statement that describes your goal. Focus on behaviors you want to perform instead of the ones you want to avoid. For example, instead of “I won’t eat fast food anymore” you could try “I will prepare my own lunch to bring to work four days a week, and will choose a low calorie option when eating out.”
References
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2011.