Goal Setting
“Something needs to change.”
We all have said it.
But deciding what that thing is, and how to create a shift and stick with it, is often what keeps us in the loop of forever wanting change without ever seeing a transformation.
There are five main steps to creating change. Which one is your sticking point? Read on as we discuss each step, possible hurdles, and suggestions for getting past them so that you can get to the results you seek. We’ll start with the initial step of setting the goal, and then we will follow on with the steps that will support the success of the goal we seek.
Setting the Goal
When we create a goal, we should consider the acronym SMART.
When we set out to make a change, we want to be smart about how we define our goal. It should be defined in such a way that it is: specific, measurable, achievable, relevant, and time based.
Let’s break this acronym down.
Is your goal specific and measurable? Often people talk about wanting to ‘lose weight’ or ‘get in shape.’ These fall in line with more of a wish than a goal. You can take your wish further by asking ‘why?’ When you dig deeper, you may realize you would like to fit into a certain outfit that made you feel amazing or have the strength or endurance to compete in a specific event. Once you get to the root of what you want you can set a relevant goal in an achievable time frame. For example, working up to running a 5k race is measurable, specific, and achievable in 8-10 weeks. Setting a goal to ‘lose weight’ carries ambiguity, however, “lose 20 pounds’ is specific, measurable and achievable in 10-20 weeks.
We also want to consider whether our goals are achievable or even relevant. For example, attempting to lose more than 1-2 pounds a week will require you to use unsustainable methods to get there. Complicating things, the scale can often be a misleading measurement of progress, with factors such as water, hormonal cycle, and gaining lean muscle causing weight fluctuations that may not reflect your true progress toward your goal. To dig deeper, maybe losing weight is not even the most appropriate goal for you. Perhaps gaining strength, speed, endurance, or learning a new skill (hello self-defense classes!) is what you truly desire.
Finally, there needs to be a set time frame for your goal, or else ‘eventually’ may become ‘never.’ Setting a target is necessary as you develop your plan. You want this goal. You deserve this goal. Set a timeframe and see how it goes. Times can be adjusted of course! Just be wary of putting off what you truly want.
Let's take a look at the supporting steps we will need in place to be successful, so that we can keep them in mind when choosing our SMART goal.
Making the Plan
After you have established your SMART goal and settled on an appropriate timeframe, the next step is making the plan. The plan should include the actionable steps that you will take to reach your goal, and any resources you will need to have in place to help you get there.
Possible Hurdles:
Can you translate your goal into a plan you can follow? When we set off to achieve one big goal, it is often best to place several smaller goals along the map as check-ins. You’ll want to continue thinking about the SMART components as you decide on these sub goals, too.
Another consideration: do you have a system in place before setting out to achieve that goal? If your goal is nutrition related, you may want to shop from a food service company, or set up regular grocery orders on days that you can spend time meal prepping. Running out of healthy snacks and options for meals puts you at risk for making a choice that may not keep you on track. Or if your goal is fitness related, consider that poor weather or a sick dependent may keep you away from the gym. Having an at-home workout ready to go when you need it can support your fitness goals.
It takes practice, but the more systems you have in place, the better the plan. Remember, we want to build habits and routines we can stick to.
Prioritizing the Time and Resources
We can all agree that anything that we view as important gets precedence and therefore more concerted effort. Often our focus on our health can end up taking the back seat. Commitments to family, friends, and community may rank high on your list, but also sneaky time stealers like social media and entertainment streaming services may rob us of the time that supports our wellbeing.
Possible Hurdles:
Have you prioritized and delegated your tasks? Set aside time for your goals. This is an appointment that you make with yourself! Not setting aside a specific time to carry out the necessary steps of your plan leaves you vulnerable to drifting off track and not making progress toward your goal. We may not enjoy our work, but it pays the bills, so we go anyway. You wouldn’t cancel on your boss three days in a row. Do not cancel on you.
Delegating is an excellent idea if you are pressed for time. Do not be afraid to ask for help. Using an online plan for training, attending a class, utilizing a food service are all time savers that can keep you on track.
Consistency
The actions we take every day help us build our habits. The more consistent we are, the easier it is to adhere to the habits that support our goals. Simply put: Consistency breeds consistency.
Possible Hurdles:
Do you have support? An accountability partner is great for sharing your successes and possibly helping you make adjustments to your plan. If you would rather work alone, consider creating a journal or check-in sheet so that you can track your progress.
Is everyone on your team on board? Having people who understand the importance of your goals is a huge asset. Those that do not value your success may derail you by not supporting your plan. Even well-meaning friends and family members may try to tempt you to stray from your plan. Be sure to set the ground rules for what you need.
Finally, please let go of the ‘all or nothing’ mindset. The idea is to be consistent, not perfect. Missing one day at the gym or having one poor day of eating off plan does not mean you have failed and should quit. It means you are human. Jump back in the routine at the next opportunity and keep moving forward.
Reward
Acknowledging our success can certainly call for some formal type of recognition. The landmarks along the route to our biggest goals should be celebrated. Yet, this can become a sticking point in one’s goal setting if not handled in a way that promotes continued success.
Possible Hurdles:
Is the reward reasonable and responsible for continuing with your goal? What we choose to do to celebrate can have positive or negative repercussions. An ice cream treat or night of an indulgent dinner isn’t a problem—enjoy! However, if it leads to an entire weekend of bingeing then it is time to examine how restrictive you are being in between rewards. The main thing we want to avoid is choosing a reward that leads to guilt, that then leads to either compensating with even more restrictions or giving up completely.
Are the rewards frequent enough to keep you motivated? With some of our goals, it may be months or years until they come to fruition. Setting smaller sub-goals to keep you on track and reinforce your success is a great way to keep up your excitement and momentum.
Consider rewards that are not food related when possible, and remember they do not need to break the bank. A scented candle and a bath bomb along with some designated time to yourself can be more restorative than a dessert eaten in 5 minutes. A new book, flowers, a fun little gadget, or a coffee date with a friend are examples of ways to treat yourself without sabotaging your intentions.
Whatever goal you choose, be sure to keep the SMART components in mind as you design your plan. Wishes will become actionable goals, hurdles will be anticipated and overcome, and you will find the change you seek.
Goal setting can be fun. Enlist support, delegate tasks that will help you stay on track, and have faith in yourself. Remember this is a gift you are giving to yourself. Not a single person on the planet can give this goal to you. You CAN do this!
You are worth it.