Ready, Set, Goal!

How to Set SMART Resolutions for the New Year and Beyond

 

By Autumn Collier, LCSW

 

It’s that time of year again. You know, the end of the year when we will soon say goodbye to the current year and hello to the next one. The time of year where we reflect and think about all the things we did not accomplish and write down that we will accomplish them next year. The exact same goal or resolution, written down on our “goals list”, that has been carried over year after year because it never seems to get done. You briefly think about the fact that this thing never seems to get accomplished and how it has been a resolution for the past six years. But instead of asking why it doesn’t get done, it triggers you to add another resolution, “stop procrastinating”.

 

Goal setting is powerful and a proven key to success for many people. In short, it is necessary and helpful to have a vision of where you are going. Sadly, many of us go about setting goals all wrong. We make them too vague or broad and without a specific overall outcome, or it is not measurable and we cannot determine when our goal is accomplished. Because our goals are not clearly defined, we lose focus of what we are supposed to be doing and oftentimes then do nothing. By the end of the year, we feel like a failure for not accomplishing the goal. We then pull it together and give ourselves a pep talk, “alright, forreal this time” or “no really, I’m gonna do it”, which gives us the confidence and hope to add that same ol’ goal back on the list. Talk about insanity.

 

So how do we set goals and accomplish them? Easy, we do it SMART-ly. When providing therapy to clients, developing treatment goals with the client is essential. We both need to know what we are working towards. The client identifies their goals and desires as it relates to treatment. It is important that my clients create their own goals, not me creating it for them. When we identify goals for ourselves vs someone telling us what to work on, it significantly increases the likelihood of success. When creating goals, I use the acronym SMART: Specific, Measurable, Attainable, Realistic, and Time Limited.

 

There are three keys to goal setting that should be followed: 1. Goals should have an overarching outcome that answers the why. 2. Goals should be SMART. 3. Goals should be created for you by you. Let’s take a look at each.

 

1. 1. Goals should have an overarching outcome that answers why. There should be intention behind each goal or resolution you create. Having an outcome-based goal puts it all in perspective and allows you to see or know when the goal is accomplished. It answers the why of your goal. Because exercise and weight loss are relatable and easy to explain, I will use them as examples. The goal “I want to lose weight” is common for many people. Ok, the what is easily understood but the why is not known. Therefore, this goal alone does not resonate or create a sense of urgency. An outcome-based goal that answers why would be “I want to lose weight so that I am no longer pre-diabetic”. Whew, ish just got real. The stakes have been raised and the goal is now meaningful to you which increases your likelihood of accomplishing the goal.

    

1. 2. Let’s break down the SMART acronym.
   • Specific. Be as specific as possible so you know exactly what you are trying to accomplish. Instead of “I want to lose weight”, try “I want to lose 10 pounds”. Just wanting to lose weight is ambiguous and subjective. Without specifying the terms of your goals, when would enough weight lose be enough or when would you feel satisfied?

    

   • Measurable. The goal should be able to be objectively measured to determine if accomplished or not. We can use the same example above, “I want to lose 10 pounds”. We can easily measure if 10 pounds has been loss or not. People often state “I just want to feel better” when creating therapy goals. I get why they say that, however, it is not measurable as we cannot measure a feeling objectively. The concern with not being able to measure the goal is that we will never be able to determine our progress towards the goal and must rely on how we feel which can be deceiving. So, when trying to make “I just want to feel better” measurable, we end up identifying behaviors that are problematic and contributing to not feeling the best (i.e. daily crying) and then create the simple goal, “I do not want to cry everyday”.  We can objectively measure how this goal is progressing.

    

   •  Attainable. Goals should have the ability to be attained, otherwise we set ourselves up for failure and eventually feel like a failure. The goal should be something we can actually do or attain given our talents.

    

   • Realistic. Be realistic with your goal setting. Consider who you are regarding strengths and areas of need when creating a goal. Sure, it’s okay to shoot for the stars, however, aim for the stars that are meant for your talents and gifts. Don’t try to win a triathlon if you do not know how to swim. That wouldn’t be realistic.

    

   • Time Limited. Put parameters such as “over the next ___ months” or “__ times per week” around your goal so it doesn’t feel like a never-ending task.   

    

 

A well put together goal using SMART is “I will lose 1-2 pounds per week over the next three months so that I am no longer pre-diabetic”.

 

3. Goals should be created for you by you. Your own buy in is everything when setting goals. If you are setting goals to appease someone else, your progress will be short lived. It is hard to sustain motivation for something that is not meaningful or impactful to you. Ask yourself what the goal means to you and why it is important. Sometimes we procrastinate because the stakes aren’t high enough or it just doesn’t really matter to us, but someone told us it should matter. The goals you are creating should primarily enhance your life and bring you joy and fulfillment.

 

Now that you’ve set your goals it’s time to act and accomplish them. You can be just as SMART when making plans to accomplish your goals i.e. “I will wake up at 6am and exercise at my local gym on Mondays, Wednesdays, and Fridays”. This allows little room for failure. Also, don’t be afraid to evaluate your progress ongoing and make changes as needed. We must inspect what we expect and adjust accordingly.

 

I encourage each of you to delete that goal that keeps making it on your list of resolutions year after year. Maybe it’s not that important to you after all or maybe you really didn’t know what the goal meant or how to execute it. Now that you are SMART and know that it’s all about you, let’s make some resolutions that are meant for one year only.

 
 

The content on this website is not intended to diagnose or treat, it is for informational purposes only. Please call our office at 404-618-1040 for an appointment or contact a mental health professional in your local area if you are seeking treatment.