Every January, millions of motivated individuals flock to the gym with that newfound vigor that comes with every new year. By February, most have stopped going, only to repeat the cycle every December, making the same resolutions, with the same rush of motivation and the same results.
When it comes to properly formulating one’s goals, the ‘SMART goal’ strategy, invented by Spokane Business Consultant George T. Doran, has proven useful time and time again. It’s an acronym, with each letter corresponding to a characteristic of quality, doable goals.
“SMART” stands for Specific, Measurable, Attainable, Realistic and Timely.
Goals must be specific and measurable because the vaguer the goal, the more likely the goal-setter will neglect it. If a goal isn’t measurable, it’s impossible to track progress or recognize successes, which can discourage progress all together. Attainability and realism is essential in a goal as well, as there’s nothing more discouraging than an overly ambitious goal or ridiculously early deadline.
To ensure accountability, the final SMART principle is timeliness, or setting specific deadlines for goals. If resolutions center around developing a certain habit with no reason for a deadline, consider tracking it for a certain amount of time as it turns into a habit, or setting a challenge, like going for a walk every other day for a certain amount of time. Everyone develops habits at a different rate. Once that sweet spot is found, whether it be two weeks or six months, the task will turn nearly automatic, like brushing teeth.
“The best way to make a resolution is to think big and think small. People fail when they rattle off a whole list of changes they want to make without getting clear about what matters most to them.”
Stanford Health Psychologist Kelly McGonigal, PhD.
With a few clear priorities and actions steps, progress is much more likely. It’s difficult to win a marathon with a month of training, but possible to get there by accomplishing smaller goals, building habits and implementing lifestyle changes. Self-evaluation- recognizing strengths and weaknesses and what must be worked on to complete one’s goals- is essential.
Having a clear and doable action plan is the foundation for progress, but it’s only half the battle.
Making real progress on goals is possible, but it won’t be as easy as writing down resolutions in a diary. Although not easy, the formula is simple: a mindset change, a clear path to the finish line, consistency and patience. One does not need to possess the discipline of a Navy Seal to accomplish their goals. In fact, starting with small lifestyle changes of breaking down goals into small, doable chunks in the beginning can help a lot. Willpower and discipline are like muscles: they can be built upon. Instilling a growth mindset, realizing the unlimited potential no matter the current skill-set or situation, is essential.
“If willpower is a muscle, even a metaphorical muscle, it should be possible to train it. That’s what the research shows. As with physical exercise, using your self-control muscle may be tiring, but over time the workout increases your strength and stamina,” said McGonigal. “What starts out difficult becomes easier over time. New behaviors become habits, temptations become less overwhelming and willpower challenges can even become fun.”
According to McGonigal, meditation and physical exercise are the two most effective methods of increasing willpower.
As important as having a plan is, the most important and urgent part of achieving goals is actually going through with it, which means starting right now. It may be tempting to put off one’s journey until January or tomorrow or spend more time compiling a goal journal than actually tackling the goal at hand. Get to the gym, clean that room or study for those upcoming finals today. In 2020, it will pay off.
