Nurturing Growth: Guide to Setting Goals
Embarking on a journey of self-improvement and setting new habits can be a transformative endeavor, but we understand that it's not always a straightforward path. There are moments when the prospect of change feels daunting, and the challenge of where to begin can be overwhelming. If you've ever found yourself uncertain about setting new habits or struggling to identify the right starting point, you're not alone.
When you want to accomplish a goal, breaking it down into understandable pieces can help you create a realistic, manageable, yet challenging plan of action. These goals are called SMART Goals: Specific, Measurable, Attainable, Realistic, and Timely.
Specific: Clarifying Your Path
Begin by identifying a clear and concise objective. Instead of a broad goal like "improve mental health," consider something that is morer specific, such as "manage work stress through mindfulness practices." Clarity sets the foundation for a purposeful goal.
Measurable: Tracking Your Progress
Make your goals measurable to track your progress. Without measurable markers, goals may become vague, making it difficult to determine whether you are making progress or need to modify your approach, potentially leading to frustration and lack of motivation. Define tangible markers that allow you to track your achievements, especially if your goal is more challenging. For example, if your goal is to enhance relationships, measure it by the frequency of positive interactions or improved communication with those you value most.
Attainable: Setting Realistic Expectations
Aim for goals that are challenging yet achievable. Pursuing unattainable goals may lead to discouragement and burnout, hindering overall progress and diminishing the likelihood of reaching your desired outcome. Consider your current circumstances, resources, and capabilities. Instead of overwhelming yourself with a lofty goal, choose one that aligns with your personal strengths, resources, and time frame.
Realistic: Grounding Dreams in Reality
While dreams are boundless, realistic goals keep you grounded.Attempting unrealistic goals may lead to frustration and disillusionment that does not align with what you are capable of. If your ambition is to foster self-love, set achievable milestones that contribute to a gradual and sustainable transformation such as incorporating self care practices before bed.
Timely: Establishing a Timeframe
Timeframes add a sense of urgency and structure. It provides a clear perspective of when you want to have accomplished the goal, preventing procrastination and ensuring that you use resources efficiently. Specify when you intend to achieve your goal. Whether it's a short-term or long-term objective, having a timeframe creates a sense of commitment and helps you stay focused on the journey ahead.
Here are some examples that can be helpful when creating your own SMART goals:
I want to support myself when I struggle with anxiety.
Practice deep-breathing exercises (Specific) for 5 minutes daily (Measurable) before bedtime for one month (Timely), making it attainable by integrating it into my evening routine (Attainable and Realistic).
I want to increase the quality and connections in my friendships.
Initiate meaningful conversations (Specific) with friends at least twice a week (Measurable) through calls or meet-ups (Attainable and Realistic) over the next 2 months (Timely) to strengthen and deepen my friendships.
I want to practice ways to care for myself when I know that I’m stressed and exhausted.
Implement a 10-minute daily self-care routine (Specific) involving activities like meditation, stretching, or a short walk (Measurable) that can be easily integrated into my schedule (Attainable and Realistic), to be accomplished by the end of my school semester (Timely), to better cope with stress and exhaustion.
We all know that change is tough, and establishing new habits can be a bumpy ride. But here's the deal – everyone, including you, has the capacity to make changes, no matter how big or small. By weaving in the SMART approach to your creation of goals, you're not only signing up for positive change, but change that's real and achievable. It is okay to stumble, okay to take small steps, and okay to ask for support. We hope this guide to creating goals helps encourage you to start to make positive changes in this new year!
Written by Kay Bibbee, Candidate for Masters in Marriage and Family Therapy
