Avoid Lousy New Year’s Resolutions: 6 Essential Goal-Setting Tips
Another year, another new year’s resolution. Like a shooting star entering the Earth’s atmosphere, many of these resolves often fizzle out over time. Take the gym for example. A cesspool of sweaty equipment and barbaric grunts in the new year which eventually becomes an empty void as months pass by. Why? Lousy goal setting. Below I will outline a 6-step process to setting yourself up for success.
Goal setting is the MOST crucial step to achieving a desired outcome. One of the main reasons new year’s resolutions fail to succeed is because of lousy goal setting. Personally, I use a system called ‘SMART goal setting’ to optimally manage client expectations. This is short for specific, measurable, achievable, relevant and time-based — all traits essential for crafting a comprehensive plan of attack. What does this mean for you? Let me help you reach your full potential in less than 5 minutes.
“I want to get fitter”
This is a vague and uninspiring resolution. Yet I see and hear this so often. I certainly believe that the intentions are in the right place but are simply misguided. As an example, we will be modifying this goal using our 6-step process.
Step 1. Relevancy
Now, I usually like to start in order but it’s crucial you start off with a relevant goal. To succeed, you must pursue meaningful endeavours. Take our example above — what does it mean to be ‘fitter?’ Losing weight? Lifting heavier? Or maybe running marathon? Doesn’t matter, choose one and run with it.
Before: I want to get fitter.
After: I want to lose weight.
Step 2. Specificity
You need a direction. Having a quantifiable goal helps avoid vagueness. Whether it’s weight, time or anything else, adding numbers will make your goals more specific.
Before: I want to lose weight
After. I want to lose 45 kilograms
Step 3. Measurement
Measuring your progress is essential for:
A) Fulfilling your goals.
B) Seeing whether your approach is working.
Measurements should be performed regularly to ensure you’re on track to success. For weight it’s easy, use a scale. However, for extra certainty, it would be valuable to specify which scale for consistency and to avoid other confounding variables.
Before: I want to lose 45 kilograms
After: I want to lose 45 kilograms. *Measured on the home scales.
4. Achievable
This is one of the biggest barriers for success. Setting your expectations too high leads to failure and can overshadow the progress made. Just like ticking off your checklist, actually achieving your goals sets a foundation for future endeavours and empowers persistence for your ambitions. Long story short, set extremely achievable goals.
Before: I want to lose 45 kilograms.
After: I want to lose 10 kilograms.
5. Time-based
Although your goal is now more achievable, having a realistic time-frame will reinforce its practicality. By allotting yourself a specific period, this permits a healthy urgency and ensures progress becomes outcomes.
Before: I want to lose 45 kilograms
After: I want to lose 10 kilograms in 1 year. *Measured on the home scales
6. Mini-goal setting
Mini-goals are essential for deconstructing long term ambitions. As cliché as it may sound, success is a marathon not a sprint. Mini-goals should be simple and achievable to reinforce consistency and renewed dedication. There are 2 types of mini-goals, short-term objectives and those which breakdown barriers.
Creating short-term objectives is relatively straight forward. Breakdown your main goal into shorter periods and smaller milestones. Similar to running a marathon, instead of anticipating the race as a 42km circuit, dividing it into 21 sets of 2 kilometres is much less confronting.
Example: I want to lose 1 kilo this month.
Breaking down barriers is vital for avoiding any potential obstacles to success. Shortfalls in our approaches should be identified immediately. Reflect upon the reasons why your previous new year’s resolutions didn’t materialise. Using the SMART principles, set yourself some targets to overcome these shortfalls.
Example: Go to gym 3 times a week.
Example: Eat out only 2 times a week.
There you have it! A reliable goal-setting method to keep you on track for success in 2020. As physiotherapists, we’re constantly using SMART goal setting principles to help clients achieve their goals. For any enquiries about how we can help you with your injuries or musculoskeletal pains, please do not hesitate to contact through email on physio.help.services@gmail.com. Alternatively, click the link in my profile to direct you to some other interesting content. Happy New Years and may it bring all the success you deserve.
