By Joyce Steeves
Choosing a New Year’s goal can be relatively easy but identifying the right goal, creating a plan to help you succeed and sticking to it is something else altogether.
According to www.happify.com – a website with science-based activities designed to increase happiness, the top five New Year’s resolutions are to:
-lose weight
-get organized
-spend less and save more
-enjoy life fully
-get fit and stay healthy
Here are some proven ways to reach your goals:
• Identify the goal that is right for you
Motivation is the key to achieving goals. When you set a goal for yourself it should be important to you (and to not someone else.) You need to have an, “I must do this!” attitude. If you are not extremely interested in the outcome you are unlikely to put in the necessary effort to make your goal a reality.
• Use a SMART plan
Author and psychologist John Norcross, PhD developed the SMART acronym. The five SMART rules to make goals achievable are:
S – Specific – For example, “Plan a weekly date night,” instead of, “Improve my relationship with my partner.”
M – Measureable – “Go to a fitness class three times a week,” rather than “Get more exercise.”
A – Attainable – “Lose two pounds per week,” versus “Lose 30 pounds by the end of the month.”
R – Relevant – “Save $100 from each paycheque,” instead of “Be a millionaire.”
T – Time specific – “Cut down to four cigarettes per day by March 1,” rather than “Quit smoking.”
• Plan for Success
Careful planning can also help you reach your goals. For example, actually writing down a goal makes it real and tangible. As you write, use the positive words like, “I will” instead of “I would like to” or “I might.” For example, “I will organize my desk and file my paperwork by February 1.”
You can also use what researchers refer to as a ‘commitment device to help achieve your goals. A commitment device is a proactive measure designed to help you avoid succumbing to temptation. That way, you will not always need to rely on self-control.
According to Samantha Boardman, psychiatrist and founder of PositivePrescription.com, commitment devices are powerful tools. Here are some of her examples:
-Eat off smaller plates to avoid overeating.
-Have a fixed amount of your paycheque automatically placed in a savings account before you are tempted to spend it.
–Order groceries online rather than buy items you do not need from the supermarket.
-Block Internet access for up to four hours with a program called freedom to avoid electronic device distraction.
-Turn off your cell phone and put it in the trunk of the car to resist temptation.
– Put your credit card in a locked strong box to avoid impulse buying.
•Make an Action Plan
Write out the individual steps of your goal setting Action Plan and then cross each one off as you complete it. This helps you see progress toward your ultimate goal.
Define your goal.
Identify potential obstacles.
Use the “If/Then Plan.” (If this obstacle comes up then I will do X. i.e. “If it is 10 pm – then I will shut down my laptop and ignore my cell phone for the rest of the evening.”
Enlist help. Scientists say that reaching a goal is more likely when friends, family members and support groups help us meet our goals.
• Stick with It
Schedule reminders to keep yourself focused and regularly review your goal. Your end goal may stay the same but your action plan will likely change along the way.
Therefore, in order to achieve your New Year’s resolution you need to identify specifically what you want, why you want it as well as when and how you will accomplish it. Moreover, success will ultimately lead you to the satisfying feeling that comes with setting a goal and reaching it.
(Joyce Steeves has a Master’s Degree in counselling psychology. She recently opened a private counselling practice for adults, adolescents and children in Osoyoos.)
