A goal is an objective, a standard or level of performance of proficiency. Goal setting, big or small, is an everyday occurrence. Without setting goals, life becomes a series of chaotic events out of your control. Anything is possible and in most situations, you are only limited by yourself. Create a large vision, and make it a reality by reaching small goals along the way. Climbing a mountain can be used as a metaphor for reaching a goal (Cox, 2007). Therefore it is recommended to set long-term goals (e.g. reaching the summit) and split them into short-term goals (e.g. reaching a plateau one hundred yards up). Many people set all types of goals and do not achieve them due to ineffectively goal-setting strategies. To successfully achieve goals, they must be set properly. In order to create effective goals that are clear and reachable, consider using the SMART approach. SMART is an acronym that stands for Specific, Measurable, Action-oriented, Realistic, and Timely.
Specific
Measurable
Establish a means for objectively and quantitatively tracking your progress in obtaining each goal you set. Measuring progress allows you to stay on track, reach your dead lines, and keeps you motivated to reach each goal. Consider how you will know when it your goal is accomplished. For example, "I want to lose 15 pounds in 3 months" is more clear than "I want to lose weight."
Action-oriented
How are you going to achieve your goal? For example, "I want to lose 15 pounds in 3 months, by eating plant-based 4 days a week" states how the goal of losing weight will be achieved. Describe your goals using action verbs, and outline the exact steps you will take to accomplish your goal.
Realistic
Create a moderately-difficult goal toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. Low goals exert low motivational force and high goals seem unable to achieved. Everything in moderation.
Timely
A goal should be grounded within a specific time frame. With no time frame tied to it there’s no sense of urgency. On the other hand, it is easy to set too many goals in a short amount of time, eventually becoming overwhelmed. Remember be realistic. What can you do today that can help you achieve your goal for the days to come? (Weinberg & Gould, 2014)
Specific
- What do you want to accomplish?
- Why is this goal important?
- Who will be involved?
- Where will it be achieved?
- Which resources or limits are involved?
Measurable
Establish a means for objectively and quantitatively tracking your progress in obtaining each goal you set. Measuring progress allows you to stay on track, reach your dead lines, and keeps you motivated to reach each goal. Consider how you will know when it your goal is accomplished. For example, "I want to lose 15 pounds in 3 months" is more clear than "I want to lose weight."
Action-oriented
How are you going to achieve your goal? For example, "I want to lose 15 pounds in 3 months, by eating plant-based 4 days a week" states how the goal of losing weight will be achieved. Describe your goals using action verbs, and outline the exact steps you will take to accomplish your goal.
Realistic
Create a moderately-difficult goal toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. Low goals exert low motivational force and high goals seem unable to achieved. Everything in moderation.
Timely
A goal should be grounded within a specific time frame. With no time frame tied to it there’s no sense of urgency. On the other hand, it is easy to set too many goals in a short amount of time, eventually becoming overwhelmed. Remember be realistic. What can you do today that can help you achieve your goal for the days to come? (Weinberg & Gould, 2014)
"If you fail to prepare you are preparing to fail."
H. K. Williams
What types of goals Exist?
There are 2 Types of Goals:
Outcome Goals: Focus on the outcome of an event and usually involve some sort of interpersonal comparison.
Performance Goals: Specify an end product of performance that will be achieved without regards to others.
Process Goals: Focus on a specific behavior exhibited throughout a performance.
- Subjective Goals: General Statements of intent, (e.g. “I want to look good in my bathing suit”).
- Objective Goals: Attaining a specific standard. There are three parts to objective goals. (A mix of all three is most effective.) They are:
Outcome Goals: Focus on the outcome of an event and usually involve some sort of interpersonal comparison.
Performance Goals: Specify an end product of performance that will be achieved without regards to others.
Process Goals: Focus on a specific behavior exhibited throughout a performance.
Why does goal setting work?
Why Does Goal Setting Work? (Locke, Shaw, Saari, & Latham, 1981):
- Allows for Directed Attention (now we have something to focus on)
- Mobilizes Effort (must put forth the effort to reach the goal)
- Builds Persistence (can’t give up if we want to reach the goal)
- Development of New Learning Strategies (forces us to look for new ways to reach the goal)
What are Common mistakes in Goal setting?
Common Goal Setting Pitfalls:
- Poorly written goals
- Failure to devise/follow a goal-attainment strategy
- Failure to monitor performance progress
- Discouragement
- Goal difficulty is too high or unrealistic
- Use of only outcome goals
- Too many goals
- Goal difficulty is too high or unrealistic
How do you make effective goals?
- Make goals specific, measurable, and observable
- Clearly identify time constraints
- Use moderately difficult goals; they are superior to very easy or hard goals
- Write goals down and regularly monitor them
- Use a mix of process, performance, and outcome goals
- Make sure goals are internalized
- Use short range goals to reach long range goals
- Create a support network for yourself
