The S.M.A.R.T. acronym offers a useful checklist
New Year seems to be a good time to turn over a new leaf, stop procrastinating, or make that change you've been putting off or started and not continued. And whilst approximately 50% of us make New Year resolutions, less than a quarter of those stick to them. Somehow we seem to hope that because it's a New Year resolution it is more likely to be successful than making a change at a different time!
Whether you're making a New Year resolution or you're setting a new goal part way through the year, careful planning and consideration of why, what, how and when will make it much more likely to succeed and easier to achieve.
What's the benefit of this change you desire? If it's not compelling, why would you go to all that trouble?? Get clear about why you are setting this goal, get in touch with the feelings and benefits that success will bring. And be clear about what you are giving up on if you don't succeed.
• Make it Specific. Losing weight, smoking less, exercising more, are all vague. Walking to work 3 times a week is specific. Work out exactly what you will do, where, when and how and who else is involved. The more detail the better.
• Make it Measurable. To check that you are on track you need to be able to measure your progress as your go. Recognising this progress will spur you on.
• Make it Attainable. As well as any skills you may need to develop, what qualities and attitude do you need and what might you need to work on in order to stretch yourself to reach this goal?
• Make it Realistic. It's not just about making it easy, sometimes easy goals are just not motivating and are less likely to be reached! If it's too much of a stretch only going some way towards it may be unsatisfying and demoralising. When you're clear about what's involved you'll need to be realistic about how willing and able you are to do what's necessary.
• Make it Time-bound. If there's no time frame for the achievement of this goal it will likely dissolve with time. Partial achievement may happen at the start but even this may be retracted as disappointment and negative reinforcement sets in. Fix a time frame for completion and for the steps along the way. Giving the SMART treatment to every step will keep you focused and moving towards your goal.
Enjoy your success. It's all too easy to focus on a new 'wish' as you achieve your goals and not give yourself credit. You may not want to shout about it but being proud and enjoying what you have achieved will give you greater motivation and a 'can do' attitude that will help your next intentions.
Working with a buddy can be a big help. It could be that you do something together, like exercising or it could be that your share your intentions and achievements and encourage each other on different actions.
And finally, accept that life sometimes gets in the way and that you're human. Sometimes our plans have to be adjusted, sometimes we slip. Check back in with your goal and if it's still what you want and fits the above, resolve to re-focus and get back on track. New Year resolution or goal, if you're serious about wanting it, it's got to be worth the investment.
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