- What have I done before? Is my goal REALISTIC given my abilities? Looking at previous accomplishments or performances, or at previous failures, can help gauge where to set a goal initially. For example, if you want to start swimming, but you have never swum before, your first goal may be to just get to the pool.
How easily can I assess whether or not I achieved my goal? Are my goals SPECIFIC and MEASURABLE so I can document my progress? Specific goals are most effective in changing behavior because they help people recognize if they are achieving their goals, and if the goals are too easy or too difficult. "I want to do well" does not provide any context. Who do you want to do well in relation and what is "well"? A more valuable goal would be, "I want to lift the 10-pound dumbbell two more times with each arm than I did yesterday." A measurable goal is something you can assess throughout the process and therefore note progress or decline. So, instead of creating a goal to work hard when I'm in the gym, I would want a goal that uses amounts of time spent on workouts, amount of time to do a certain activity or number of repetitions of a certain skill. These goals can be measured, charted, documented, and changed to fit the individual's needs.
- Do I have SHORT and LONG-TERM GOALS? Goal-setting is like climbing stairs; the ultimate goal is the top, but you must use the entire staircase to accomplish that feat. For example, a long-term goal would be to bike a 10K race in May. A novice biker would need to set goals concerning how many days a week he or she wants to practice, how long the mileage will be each day, and eventually build from a slow 10-minute bike ride up to the desired 10K race. Remember that changes do not happen overnight. Often, people get discouraged when they do not see huge advances immediately or when change or progress appears to level off. It is important to remember that as you start to reach your peak in a certain area, improvements get smaller and smaller. For example, it is easier for a person who is 50 pounds overweight to lose weight than it is for a person who only needs to lose 5 pounds. Similarly it is easier for a person who is just beginning to run to drop his time over several weeks than it is for a person who has been running all her life and is near her peak potential. Because of this, short-term goals are important for maintaining motivation and by helping you to recognize where you began, where you are and where you are going.
- It is beneficial to PUBLICLY ACKNOWLEDGE YOUR GOAL. This encourages other people to serve as a support system that can boost your motivation if it starts to wane. You can display signs in your house or office, or merely tell people what your goals are and how you plan to achieve them. A support system may consist of your best friends, your family or your partners at work. The role they play is in understanding your goals and then pushing you in a positive way to stay on course to reach the outcome.
- Finally, RECORD YOUR GOALS. Keep track of what you have accomplished and where you have failed. A chart can help you assess your goals realistically and shift them according to your needs. If your goal is to exercise for 30 minutes a day, three days per week, and you accomplish this goal three weeks in a row, it may be time to increase your time spent exercising, or the number of days per week you choose to workout. It is easy to stay with a goal that is comfortable and a goal you can easily achieve, but the pride comes with setting a goal that pushes your limits.