Setting goals is like planning a trip. Our journey may require us to pullover, make frequent stops, and adjust our itinerary or take different routes to reach our final destination.
Map it S.M.A.R.T.
To begin, we need S.M.A.R.T. goals. What is the Specific goal? Is it Measurable or Attainable? Can the goal be tracked? Is it realistic? Is it Relevant? Is it connected to your interests or skills? What is the Timeline? When will you arrive?
We have our map, now let’s strategize to reach our final stop.
Slow Down, Speed Limit Ahead
It’s now time to start our engine by sharing our written goal with friends and colleagues. Licensed psychologist and founder of Envisia Learning, Kenneth M. Nowak, explains in Talent Development (May 2021 Issue) that individuals who share goals are 33% more likely to reach them compared to those who do not.
This year, I asked clients to write their primary goal on a blank 3” x 5” card. From there, additional questions were asked. One client wrote core strength which prompted me to ask the following: “What is one daily activity you can perform better with improved core strength?” Her answer provided helpful information for both of us on specific fitness program design and future assessments.
Staying on course and not becoming overwhelmed, Nowak advises having low-high range goals. Rather than a 50-pound weight loss mark, make the goal smaller such as 2-3 pounds a week. Achieving a goal requires tiny habits like multiple travel stops on a trip.
Multiple Stops to The Final Destination
In his book, TINY HABITS, author and behavior scientist B.J. Hoggs, Ph.D, says breaking a goal into tiny habits helps an individual achieve the ultimate goal. “Tiny Habits” is where motivation, ability and a prompt intersect. It can be applied to any goal. Take for example not washing your face before bedtime. You know it is best to wash your face before falling asleep but you need a reminder. Putting your washcloth and facial wash on your pillow would remind you to wash your face before bedtime. Using your smartphone alarm makes it too easy to check social media as soon as you wake up. It causes stress and distraction first thing. You are able to make the change without throwing out the phone. Using an “old fashioned alarm” and spending time reading or meditating before any social media would improve your mental state and well-being.
Nowak of Envisia Learning suggests setting “if/then goals” rather than defining a future behavior. Like “TINY HABITS”, If/then goals involve a cue. The common thread is a tiny change with a prompt to get you there faster. Perhaps you tend to wake up late, and you are often not on time for work. If you relocate the alarm to the bathroom area or outside your bedroom, then you are more likely to get out of bed on time and not hit the snooze button.
Goal setting is more than writing down a desired behavior change. Nowak shared in Talent Development, it requires extra steps and repetition to achieve your goal. For simple changes, it could take as little as six to eight times, but Nowak clarifies that a complicated change may take from 65 to 91 consecutive days to see results.
Unpack and Celebrate
Arriving at your destination brings satisfaction and reason to celebrate. Don’t forget to reward yourself. Kick your heels up, relax, give yourself a cheer and repeat the process for your next journey.
Map it S.M.A.R.T.
To begin, we need S.M.A.R.T. goals. What is the Specific goal? Is it Measurable or Attainable? Can the goal be tracked? Is it realistic? Is it Relevant? Is it connected to your interests or skills? What is the Timeline? When will you arrive?
We have our map, now let’s strategize to reach our final stop.
Slow Down, Speed Limit Ahead
It’s now time to start our engine by sharing our written goal with friends and colleagues. Licensed psychologist and founder of Envisia Learning, Kenneth M. Nowak, explains in Talent Development (May 2021 Issue) that individuals who share goals are 33% more likely to reach them compared to those who do not.
This year, I asked clients to write their primary goal on a blank 3” x 5” card. From there, additional questions were asked. One client wrote core strength which prompted me to ask the following: “What is one daily activity you can perform better with improved core strength?” Her answer provided helpful information for both of us on specific fitness program design and future assessments.
Staying on course and not becoming overwhelmed, Nowak advises having low-high range goals. Rather than a 50-pound weight loss mark, make the goal smaller such as 2-3 pounds a week. Achieving a goal requires tiny habits like multiple travel stops on a trip.
Multiple Stops to The Final Destination
In his book, TINY HABITS, author and behavior scientist B.J. Hoggs, Ph.D, says breaking a goal into tiny habits helps an individual achieve the ultimate goal. “Tiny Habits” is where motivation, ability and a prompt intersect. It can be applied to any goal. Take for example not washing your face before bedtime. You know it is best to wash your face before falling asleep but you need a reminder. Putting your washcloth and facial wash on your pillow would remind you to wash your face before bedtime. Using your smartphone alarm makes it too easy to check social media as soon as you wake up. It causes stress and distraction first thing. You are able to make the change without throwing out the phone. Using an “old fashioned alarm” and spending time reading or meditating before any social media would improve your mental state and well-being.
Nowak of Envisia Learning suggests setting “if/then goals” rather than defining a future behavior. Like “TINY HABITS”, If/then goals involve a cue. The common thread is a tiny change with a prompt to get you there faster. Perhaps you tend to wake up late, and you are often not on time for work. If you relocate the alarm to the bathroom area or outside your bedroom, then you are more likely to get out of bed on time and not hit the snooze button.
Goal setting is more than writing down a desired behavior change. Nowak shared in Talent Development, it requires extra steps and repetition to achieve your goal. For simple changes, it could take as little as six to eight times, but Nowak clarifies that a complicated change may take from 65 to 91 consecutive days to see results.
Unpack and Celebrate
Arriving at your destination brings satisfaction and reason to celebrate. Don’t forget to reward yourself. Kick your heels up, relax, give yourself a cheer and repeat the process for your next journey.
RSS Feed
