As a new year begins, many of us find ourselves making new year’s resolutions. Common themes often involve losing weight, exercising more, drinking less, quitting smoking, reducing stress, spending more time with friends and family, taking up new hobbies, changing or improving our work lives, and saving money.
However, how many times have you set new year’s resolutions that have come undone within a few days, weeks or months? It is not at all uncommon. Indeed, it has been estimated that approximately only 8% of people achieve the resolutions they set out for themselves. Many goals fail because they are based on others’ or society’s expectations, they are too vague, or they do not involve a realistic plan for achieving outcomes.
Goal-setting is important as it changes behaviour, increases motivation, helps with focus, and gives a sense of achievement and self-mastery. It can also be an essential part of preventing and treating mental health disorders such as depression and anxiety. Here are some steps that I take with my clients to assist them with effectively setting and achieving goals based on an Acceptance and Commitment Therapy (ACT) approach:
1. Identify the value(s) that guide your goals. Goals should be personally meaningful to you, not based on trying to please others or according to rigid rules. Clarifying values is an essential first step in goal-setting.
2. Set a SMART goal. An approach for goal-setting is often guided by the SMART acronym which stands for;
S = SPECIFIC. The actions you will take to achieve your goal should be specified; e.g. when and where you will do so, and who or what is involved.
M = MEANINGFUL. The goal should be strongly aligned with your values.
A = ADAPTIVE. The goal should enhance your life in some way.
R = REALISTIC. The goal should be realistically achievable. Take into account factors such as your health, time, money, social support, knowledge and skills.
T = TIME-FRAMED. Put a specific time-frame on how you will achieve the goal. Determine the exact day, date and time that you will take the proposed actions.
3. Identify the benefits of your goals. What would be the most positive outcome(s) of achieving your goal?
4. Consider any potential obstacles that you may have in achieving your goals. Keep in mind possible internal difficulties (e.g. unhelpful thoughts, or feelings of anxiety or anger). It is also important to think about possible external difficulties (e.g. lack of money, time demands, your skill set, conflicts with other people). If you do encounter any obstacles, what steps can you take to counteract them?
5. Make a public commitment. You are more likely to achieve your goal if you state it to at least one other person.
Other helpful tips include:
- Make a step-by-step plan. Break down your goal into immediate (within 24 hours), short-term (within days or weeks), medium-term (within months) and long-term actions (within years).
- Reward yourself for making progress. A small reward may be as simple as saying to yourself: “Well done, you’ve made a great start!”
- Record your goal progress. Keeping a journal or using an app to plot your progress can be a helpful motivator.