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Even if you've never sat down and intentionally created a list of goals, you're likely familiar with working toward milestones. This can be something as small as completing all your work in time to enjoy the weekend or as grand as saving up for a new house, car or large purchase.Setting goals helps build personal development and achieve success, especially when done strategically. In this article, we'll define the different types of goals (personal goals, smart goals), examples of each kind of goal and how to set personal smart goals with intention.What are personal goals?Personal goals are the achievements you set out to accomplish in the span of your lifetime. These personal goals can be oriented to achieving a particular lifestyle, such as retiring early or investing enough money so that you're able to earn passive income and work very little – or not at all. They can be family goals – whether that's starting a family, taking a trip or seeing your children reach certain milestones. They can be career goals – such as working for a company you admire or even starting a business of your own.Personal goals can be as big or small as you make them. For example, you may have your eye set on a big promotion or purchase as a long-term goal. But personal goals can be achieved in the short term and encompass anything from learning one new recipe each month or saving an allotted amount of money from each paycheck to use for fun or leisure. What are smart goals? Smart goals stand for Specific, Measurable, Achievable (or Attainable), Realistic (or Relevant and Time-Bound. George T. Doran coined this method of personal goal setting in the early 1980s. His paper, "The S.M.A.R.T. Way to Write Management Goals and Objectives," was meant to give companies a framework for setting and achieving goals. Since the paper's debut in the 1980s, this goal-setting method has been adopted and adapted by many and has become a widely used way to set personal goals.How to set personal smart goalsWhen using the smart goal method, consider these questions for each point in the acronym.Specific: What are you trying to accomplish? Paint a clear picture of the goal - what it looks like, who it involves and why you need to get there. Why is this something you wish to do or achieve? Get familiar with the motivating factors behind why you want to accomplish this smart goal. When will you work on your goal, and what needs to happen for you to have time to do so? Planning for how you'll reach your smart goal from a time perspective helps keep you on track.Measurable: How will you measure the success of your smart goal? Utilizing the specifics above, determine what this achievement will look and feel like and how it will be measured. For example, if purchasing a home is your smart goal, what are the parameters that would indicate success? Is it also finding an affordable mortgage rate? Is it buying a house with certain qualities in a desirable neighborhood? Make sure your smart goal is a measurable goal and clarify what those measurements will be. Attainable: Smart goals don't necessarily have to be small goals. However, if you're setting a personal smart goal that you have no way of reaching – whether it be lack of tools, knowledge or other boundaries that keep it from being attainable – you're setting yourself up for disappointment. Determine what will be necessary in order for you to achieve the goal you're setting – then work toward obtaining those resources as your first step. Realistic: Is it possible for you to meet the smart goal you're setting? If the goal is something like starring in a movie – but you have no acting experience or concrete steps to take to achieve it, it's not likely you'll complete your smart goal. There's no harm in dreaming big – but ensuring you have the proper knowledge, resources and training to reach the smart goal you're setting will make it achievable. If your smart goal isn't realistic, examine what would need to happen to make it more tangible. Timely: Even long-term smart goals need to have target deadlines attached in order to achieve them. George T. Doran's original paper on smart goals recommends working backward from the date you want to achieve your goal by creating an outline that identifies the critical needs and logistics that need to happen – and when – to hit your smart goal deadline. Having your goal be time bound helps to ground and frame the work that needs to be done in order to achieve success.Why set smart goals?There are plenty of benefits to setting smart goals. Here are just a few reasons you should consider adopting a smart goal framework to achieve personal success.Setting smart goals improves resultsTop achieving professionals all have one thing in common – they set goals and work toward them. When you have a vision to work toward, the path to success becomes more transparent and tangible. Having a measurement plan for how you'll track progress helps identify whether or not you're on track and allows you to maintain the focus needed in order to get there.Setting smart goals provides a sense of controlDo you often feel like you have little to no control over what happens in your life each day? We all have daily responsibilities we need to get done, from job demands to paying bills, caring for family and other necessary chores. Having a smart goal to work towards gives us something that we're uniquely in control of and can achieve with the right tools, time and hard work.Setting smart goals holds you accountable At one point or another, all of us have dreamt up overarching goals we'd love to achieve someday in the abstract. Setting a smart goal transforms a vague goal into something specific and attainable. It makes the goal you've been dreaming about feel possible in a way it hadn't before by making the goal measurable, time bound and concrete.Setting smart goals motivates youKnowing you have the power to change your current circumstances and strive for something better is a powerful motivator. Setting a smart goal takes things a step further. Following the smart goal framework gives you the focus and discipline you need to achieve success. Smart goal examplesYou understand what smart goals are, what they consist of and how to set them. But you're still feeling stuck or unsure of where to start with your smart goals, reviewing smart goal examples can be helpful. Here are a few smart goal examples to help get you started.Increase your visibility at workParticularly in a remote workforce, standing out and getting noticed can be tricky, making this smart goal example important. This smart goal is specific – but there are many different methods for getting there. For example, speaking up at least once during each meeting may be your starting point. This smart goal is attainable and realistic. To achieve it, you may spend extra time preparing for each meeting on your calendar and come ready with the talking point you want to discuss. At the end of each week, you can measure your progress by how many meetings you were able to speak at, what the outcome was and the number of people you've been noticed by at each meeting.Learn a new hobby in two monthsThis smart goal example is relevant and time bound. It's essential to be specific in the case of this smart goal – with so many hobby options out there, choosing one that's realistic and attainable to learn is critical. It's also important to understand why this specific hobby is the one you're choosing. For example, if you're working in a very technical field, are you setting this smart goal to tap into your more creative side? Or maybe you're looking for a hobby that could earn you additional income, such as making a specific craft you can sell. Using the smart goal template, paint a clear picture of when, how and why you'll learn this new hobby – as well as what success will look like to you at the end of your two-month process.Become a regular volunteerHow do you define regularly volunteering? It's up to you to set the parameters of this smart goal. Think about factors such as how much time you have to devote to volunteering, access to transportation that will get you to and from your volunteer work and what kind of organization would be most fulfilling for you to spend your time at. In addition to the time spent volunteering, determine how else you might measure this goal and what time frame you want to achieve this in.Wake up earlierThe easiest way to get more time into your day is to wake up earlier than you usually do. When setting this smart goal, starting small and working your way up to the optimal time you're looking to rise each day is vital. Determine a realistic, attainable amount of time to set your alarm clock earlier – this can be as small as 15 minutes to start. Using the "timely" porting of the smart goal acronym, work backward from the date you want to achieve waking up earlier by, and determine how you'll get there by plotting out how much earlier you'll rise in the weeks or months leading up to the final goal of your ideal morning routine.Improve your time management Similarly, just because you have extra time doesn't necessarily mean you're able to use it wisely. If your smart goal is to become more productive, determine when you'd like to have this goal achieved, why it's important to you and the barriers to entry that you see. This can be distractions throughout the day or putting more structure into your workday when you complete tasks.Take 10 minutes to reflect on your wins of the weekAt the end of a long week, it's all too easy to focus on what went wrong and what could have gone better. Making a smart goal to look at what did work for you can help you improve the weeks to come. This smart goal is easily attainable and realistic has a measurable time frame. Taking time to reflect on your wins helps you become more self-aware, which will improve many areas of your life and help you stay motivated.Limit social media use(Charday Penn / Getty)This is a great smart goal example for students as well as anyone who finds themselves aimlessly scrolling through social media. There can be a variety of specific motivators behind this smart goal – from increasing productivity to improving sleep and even better self-esteem since you'll be spending less time comparing yourself to others. Depending on how heavy of a social media user you are, the time frame for achieving this smart goal can vary greatly. But using the smart goal framework to determine why this is important, how you will measure success and the date at which you're looking to have this habit kicked by will help yield positive results.Organize one room in your house each weekLiving in an organized and clutter-free space comes with a host of mental health benefits, which makes this smart goal example a compelling one to consider. Notice that instead of setting a goal to organize the entire house, this smart goal is broken down into a more achievable, realistic one. When setting this smart goal, you can make this goal even more manageable by assessing how many hours each day per week you'll spend organizing the room you're working on for that week. This smart goal also makes it easy to work back on from a time perspective – the number of rooms in your home will dictate how many weeks it will take to achieve.Make one 20-minute phone call to a friend or family member each weekHectic schedules can make it easy for us to lose touch with the people we care about. Reconnecting with the people that matter in your life is a crucial smart goal example – one that can be reached by setting aside time each week to dedicate to it. When working toward this smart goal, get specific on who you most want to connect with, then find out when you're both free to speak. This can be done efficiently thanks to scheduling tools and online calendars. To ensure you stick to this goal, consider sending out calendar invites to those you're planning to speak to in order to help you stay on track.Meditate for five minutes every dayMediation has plenty of health benefits – but blocking out large amounts of time to devote to this practice can be challenging. This smart goal example makes meditation more achievable and realistic by devoting only five minutes per day to the practice. Even the busiest of people can spare five minutes – and even if you're not successful the first time you try meditating, making it a point to give it a try for at least five minutes every day is a measurable way to see improvement and progress. Build an emergency fund that covers six months of expensesNo one likes to think about the worst-case scenario. But being prepared in the event of an unexpected job loss or emergency is a smart goal to make. Budgeting is another chore no one looks forward to doing – but focusing on identifying how much you could be saving makes looking at your overall budget less overwhelming. Measure the expenses you accrue each month, then measure how much you can save each paycheck. From there, it will be easy to see the path forward for how long it'll take to save up enough money to cover you in case of an emergency.Plan healthy meals during the workweekTime is often a barrier for those looking to eat healthily. This smart goal makes doing so more achievable by setting specific parameters for which meals you'll plan how many times per week this will happen. Determine when your meal planning and preparation will occur – whether it's all at once on a Sunday or each evening prior to getting you prepared for the following day.Add one new contact to your network each weekIf you're looking to build and grow your career, there's no better smart goal than networking. Instead of setting a smart goal to "network more," adding one person to your network each week makes the goal more attainable and realistic, as well as measurable. However, clicking the "add" button on LinkedIn is not enough for this smart goal. Determine how much time you'll spend searching for someone who's a viable network connection, how long it will take you to write a compelling introductory message and the parameters for which you're measuring the quality of this new contact. SummaryWhether you're striving for personal growth, a successful career, self-improvement or other overarching goals to become the best version of yourself, setting smart goals can help you get there. Write smart goals down, get specific on why they're important and how you'll achieve them. Remember to make sure the smart goals you set are relevant and time bound, measurable goals that you're able to achieve. Some of the smart goals you set out to complete may be hard to accomplish at first, but you're sure to achieve success with the right attitude and hard work.
To accomplish anything in life effectively and efficiently—without dragging your feet and wondering how on earth you got so off track—setting goals based on your capacity and capability is necessary. At its most basic level, setting effective goals is about keeping certain targets in mind and considering what steps will need to be completed to achieve them. While there’s no doubt that goal setting motivates people to achieve what they want, setting SMART Goals gives you a much better shot at making them a reality—while addressing many common challenges. SMART Goals are set up to provide helpful structure and guidance every step of the way. By design, they identify what you want to accomplish and keep you on track and motivated.Goal Setting: What Are SMART Goals?Exactly what does “SMART” stand for? Specific, Measurable, Achievable, Realistic, and Timely. In 1981, the consultant and former director of corporate planning for the Washington Water Power Company, George T. Doran, published a paper titled “There’s a SMART Way to Write Management’s Goals and Objectives.” In it, he introduced SMART goal setting as a tool intended to generate helpful criteria, all geared at improving one’s chances of successfully accomplishing a goal. SpecificGoals that are vague (i.e., I will get better grades) tend to flop. By contrast, detailed, clearly defined goals have a far greater chance of success. You might relate to the five “Ws” when specifying your goals. When writing smart goals down, think about answering the following questions:What do I need to do? Who will be involved in helping reach this goal?Where will I reach this goal?When will I reach this goal by?Why do I want to achieve this goal?MeasurableIt may seem excessive to some, but to achieve success you need to have a means to measure progress. It’s key because it makes your goal more tangible. What metrics will you use to determine whether you’re on track to fulfill your goal? For instance, just like you would if you were trying to achieve certain business objectives, if you’re working on personal development and want to quit smoking, you might count days. If you’re attempting to lose weight, you might count pounds. Bottom line: the “M” section of the SMART acronym means you should be able to tell when you reach your goal. AchievableThis tenet is focused on what you can do to make your goal attainable—even if it requires developing new skills and/or changing certain attitudes in your personal life. Ultimately, this is about how important the goal really is to you and how seriously you intend to take it. Your goal should motivate you rather than discourage you. In other words, it should require some effort but still be feasible. Be sure to take into account the time you can devote to it, the tools, skills or abilities you have (versus those you need), and your budget (if applicable).RealisticIt should go without saying that any goal you set should be realistic. For instance, if your goal is to run five miles a day when you’ve never run before, you may need to stop and consider the need for more gradual milestones. See to it that your goal is realistically achievable within your given timeframe and with the resources available to you.TimelyGoals without a realistic timeline and reasonable deadlines in place tend not to succeed. Coming up with a target date for when you hope to have achieved your goal is crucial. Ask yourself what can realistically be accomplished within your given time period and adjust if needed. If it’s a longer term project, be sure to set a few milestones (or mini deadlines) which address the completion of specific tasks along the way. Creating a timeline also instills a sense of urgency, which motivates you to action.SMART Goal examplesPerhaps the most straightforward way of introducing a few smart goal examples is to have a look at a goal that has not been conceived using the SMART goals worksheet. “I will finish this project,” is a great example. The project might be a work project, a novel you’re writing, or a remodel of your house. Whatever the project, the goal is too vague. With the current wording, the goals probably aren’t going to be attainable. The statement lacks specific details, timelines, motivations, and a reality check.The following are examples of SMART goals. They cut across different facets of life. While some are daily and weekly habits, some are longer term processes. No matter what goal you choose to pursue, you’ll need to break it down into actionable steps that let you check in with yourself regularly along the way to see how you’re progressing.Walk 30 minutes a day, 5 days a weekThis goal is specific, measurable, and checks all the other SMART boxes—as long as the will is there. You might further break down a goal like this one into 15 minutes each morning and evening if it makes your goal more achievable. Learn one new thing every weekThis goal may appear to lack specificity, but with the proper plotting out of what types of new things you want to learn—and which ones you can realistically learn in the space of a week, this is potentially very doable. You might read a book, listen to a podcast, or learn a new word.Clear all outstanding debt in 1 yearNaturally, this goal will be more or less realistic depending on the amount of debt you have. If your goal is to be debt-free in a year (or maybe even 6 months), you can achieve this by setting milestones and by considering ways of becoming debt-free quickly. With real commitment, you can get it done. Overcome social media addictionThere are countless reasons to curb one's addiction to social media: increased productivity, more free time, a better posture. Let us count the ways. Beating your social media addiction can be achieved in a matter of days, weeks, or months depending on how much it means to you and whether you can define clear metrics for success.Improve public speaking skillsIf you’re dead set on improving a skill, you need to dedicate specific time slots to it on a regular basis and, in the case of public speaking, you’ll probably want to include thorough preparation, regular rehearsals, and a few practice-runs (or better yet, actual events/presentations) within your timeline as a way of measuring your progress. Track your progress with a SMART Goals template It takes more than a positive attitude and realistic timing to get what you want. To ensure that your goals are indeed SMART and vastly increase your chances of success, consider using these free printable SMART goals worksheets. If you want to work on more than one goal at the same time, simply make several copies. Smart Goals template examples for adultsTitle: SMART GOALS PLANNING SHEETHorizontal boxes: SPECIFIC - Who, what, where, why?MEASURABLE - How many/much?ACHIEVABLE - Do I have the time and resources for this?REALISTIC - What is the expected result?TIMELY - When? What are my deadline(s)?Title: SMART GOALS ACTION PLANNINGACTION STEP - What needs to be done?DEADLINE - When does this step need to be done?RESOURCES - What resources are needed for this step?CHALLENGES - What are possible challenges and how will I address them?SUPPORT - Who in my life can provide support if needed, and how?RESULT- Did I complete this step? Why or why not? Were new steps identified?Smart Goals template examples for kidsSMART Goals aren’t just for adults! Introducing kids to the idea of goal setting can help them develop this crucial life skill early on, and can be especially valuable as they learn to tackle bigger responsibilities.Title: SMART GOALS FOR SMART KIDSBoxes/circles/bubbles: MY NAME:MY SMART GOAL (WHAT, WHO):WHY THIS GOAL IS IMPORTANT TO ME:WHY I KNOW I CAN DO IT:HOW I PLAN TO ACHIEVE MY GOAL:HOW LONG IT WILL TAKE:HOW I WILL KNOW I HAVE ACHIEVED MY GOAL:How to create your own SMART Goal templateThis article includes several editable SMART Goals templates (above) that you can print out and use to work through the details of any goal you choose to pursue. Using the provided templates as a rough guide, you can also create your own custom SMART Goal template using the layout and the language you desire by following these broad-stroke steps:Summarize your goalBecause goals are often quite unclear, the more you break it down, the better. You might start by free-writing what your goal consists of and what you hope to achieve. Afterwards, when creating your template, structure the same information in the form of answers to pertinent questions which address the What, Who, Why, etc., of your goal. You may just learn something new about yourself in the process!Set a numeric value for your goalAllotting one section of your template to measure your progress is key. Identifying a measurable metric for your SMART goal is a lot easier if your goal has a clear numerical value attached to it—like dollars, or days. This may be the most difficult step of all as it’s so very clear cut, but arguably it’s the most effective motivation of all.Set a timelineSince we’ve already established that time is both king and queen in the realm of goals, allot a section of your template to tracking your deadline and any time-oriented milestones that mark your progress along the way.Identify challengesBecause we must always be prepared for challenges—be they foreseen or unforeseen—be sure to allot a section of your template to exploring possible obstacles along the way and how you plan to deal with them. Benefits of setting SMART GoalsSetting SMART Goals can legitimately change your life for the better. Still not convinced? Consider the following very tangible benefits of consciously subjecting your goals to the rigorous yet highly effective SMART framework for success.They force you to think about what you want from lifeSetting SMART goals forces you to sit down and give real thought to what you want to achieve and whether you’re willing to do what it takes to get there. While this may feel indulgent, this process of reflection is essential to manifesting the life you want. Setting goals you don’t really care about or that you don’t feel personally invested in—simply because you think you should—is a waste of time. But when you make yourself write it all down and think through it, it’s hard not to make adjustments so that your goals are better aligned with what’s important to you.They improve your chances of successBefore you create a plan of action, you need to know where you want to be. The main reason most people don’t reach their goals is because they haven’t actually parsed out what they really want or where they want to end up. SMART Goals force this crucial reckoning early on, so you’re set up for success.They make you a more effective human beingYou can set all the goals you want, but if your goal setting process is muddy and ineffective, your success rate won’t be high. Just by virtue of setting SMART goals, you are creating a detail-oriented action plan, which is bound to help you become a lot more efficient and effective. They save precious timeYes, it may take some time to define and outline your goals, but in the long run, you’ll be saving a ton of time, so it’s very worth it! Once your goals are clearly defined, you can more easily eliminate activities that don’t promote (or even work against) your goals while focusing on those that get you closer to achieving them. Ultimately, you’ll find you have more time to spend on the things that actually serve to advance your goals!As you move toward achieving your goals, you’re almost sure to encounter obstacles. It can help to write smart goals down and identify any support you believe you may need to get past them. This is a good way of preventing obstacles from blocking your progress, as well as circumventing obstacles more effectively with future goals. Once you hit your deadline, mark down whether you achieved your goal or not. Reflect on the specific, measurable, attainable, relevant, and timely process and the results alike. If applicable, make a note of where you went off track and treat it as a valuable learning experience. And always be sure to celebrate your victories, no matter how ‘small!’ Need some extra inspiration or motivation? Check out our list of 100 motivational quotes to take yourself to the next level. You got this!Feeling hungry for knowledge today? Check out our article on Mark Twain quotes.
Setting goals is the foundation of many forms of success or accomplishment. Listen to any success story, and you’ll hear about the power of outlining your dreams and ambitions. On the other hand, you only have to look at New Year's resolutions to see that setting goals is only part of the challenge — accomplishing them is another story.RELATED: Why Setting Relationship Goals Is Important – And How to Do ItHowever, smart goal setting isn’t beyond reach. While poor goal-setting approaches run the risk of causing procrastination, overwhelming you, or creating a sense of perceived failure, finding ways to create attainable goals is actually a practical skill that can be supported by utilizing the right tools and practices.This article will provide a complete guide to one of the most widely used and effective approaches to building a smart goal framework that works for you. If you’ve been struggling to achieve meaningful goals, or find you lack clarity on what you want from life, then SMART goals will be a smart starting point. Let’s jump in.Why Are SMART Goals Important?Before getting into exactly what smart goals are, let’s talk about why they’re important. Setting smart objectives helps to create clarity about what you want from life, and what makes life meaningful to you. Along the way, setting and attaining an achievable goal boosts confidence and self-esteem. New York Times bestselling author, Harvey Mackay, sums up the power of goal setting perfectly: “A dream is just a dream. A goal is a dream with a plan and a deadline.” Whether you write goals down on paper or keep them in your head, having a measurable goal attached to a target date can make your dreams a reality.Comparing Goal-Setting MethodsA 2014 study by Dr. Gail Matthews, a clinical psychologist at the Dominican University of California, explored different types of goal setting and their effectiveness. Her results backed up the reason the SMART framework is so popular — providing empirical evidence that writing well-defined goals, action steps, and accountability boost the chances of success.Matthews broke down participants into five groups: the first had unwritten goals, the second wrote their goals down, the third (after writing smart goals) added action commitments, the fourth wrote goals and actions and gave them to a friend, and the fifth group added all these steps plus updated a friend on their progress each week.76 percent of participants in the fifth group were successful in achieving their goals. In contrast, those with unwritten goals had a success rate of 43 percent. Now, imagine how a success-rate increase of 33 percent could change your life over six months, or a year, or a decade…What is the SMART Goal Framework?“If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.” — Henry David Thoreau.SMART goals originated from a 1981 paper published in Management Review and written by George Doran, titled There's a S.M.A.R.T. Way to Write Management's Goals and Objectives. The SMART framework has since moved beyond the world of business and has become one of the most popular goal-setting systems for self-development.SMART is an acronym that lives up to its name. It’s an intelligent and structured approach to goal setting that is optimized to achieve results in an attainable way, without having to sacrifice ambition. Doing this can be hard work, and without guidance around setting goals, it’s easy to get lost in the dark, setting goals arbitrarily without much follow-up. The added direction to the goal-setting process is explained in the SMART acronym itself: Specific, Measurable, Achievable, Relevant, and Time-Bound.SpecificWhen building castles in the air it’s tempting to mistake goals for outcomes, such as earning a million dollars, publishing a bestselling book, or becoming an Oscar-winning actor. SMART goals, however, are specific. They aren’t based on outcomes but actionable steps and objectives, built upon a foundation of smaller individual tasks and habits.The more refined your goals are, the better. Specific goals provide clarity about what you’re looking to achieve. For example, “becoming a millionaire” is vague. How do you know where to begin? A more concrete and specific goal is “to improve my finances” — under which will be smaller goals, such as “clear debt,” “boost income,” or “reduce expenses.” You might call these sub-tasks key performance indicators.Examples of Specific GoalsResearch has shown specific goals are more achievable than vague goals, even if they’re more difficult! To assist in the process of getting specific with your goals, ask yourself the Five W’s:What do I want to accomplish?Why is it important?Who is involved?Where is it located?What resources do I need?In answering these questions, you’ll begin to get a clearer idea of what smaller actions you’ll need to take. For example, if you want to get along better with your team members at work, it might require some deeper thought about how you can go about it.Or, if accomplishing financial security for greater peace of mind and stability is your goal, then it might require improving your financial literacy by learning about budgeting and responsible spending. MeasurableThe next step is identifying a way to measure progress. Like Sisyphus pushing a boulder endlessly up a hill without signs of progress, it’s easy to lose motivation and give up without signs of forward motion. Creating an understanding of how you’ll track progress sets you up for success in the long run.How do you know you’re moving in the right direction, or that you’re doing it within the right time frame? Start with brainstorming a few ideas. How will you quantify the progress you’re making? How often will you step back, look at the bigger picture, and re-adjust if necessary? Are your goals relevant and time-bound? The way you measure progress will be as unique as the goal itself.Examples of Measurable GoalsI wish to note it's much, much easier to set measurable goals when they are outcome-based, such as improving your finances, than inner work, such as working on gratitude or self-compassion. But that doesn’t mean it’s impossible — for example, you might keep track of your mood once you begin a gratitude practice, journaling insights around how your appreciation has changed. AttainableWhy is it important to set realistic goals? Because realistic goals have a huge impact on the chances of success and building of momentum. Psychologist Jonathan Rottenburg specializes in researching the link between goal setting and mood. He discovered that unattainable goals can be a precursor for depressive disorder, highlighting how significant goal setting is for our wellbeing. He writes:“A key hypothesis from mood science is that our cultural epidemic of low mood results from people becoming fixated in the pursuit of unattainable goals. How many people chase low-probability outcomes, such as becoming a bestselling author or a famous actress? Yet an extraordinarily deep-rooted ethos in our culture shames and discourages people from ever giving up on a goal. Many people’s default response is therefore to double down, often locking themselves into depression for weeks, months, and years. Psychotherapists often succeed in their work because they understand that the right goals are a cornerstone of psychological well-being.”Don’t put limits on your imagination. Be aware of limited beliefs telling you that you can’t achieve what you desire. But, at the same time, make sure your goals are realistic and attainable for where you’re at, right now. That means taking into consideration any resources you don’t yet have, and factors outside of your control. Dream big, but keep expectations modest, and define your goals using smart criteria. Examples of Attainable GoalsSetting attainable goals can be as simple as reframing. For example, you might have a goal to write a bestselling book. But that is largely outside of your control. Instead, what if you could reframe the focus to the manuscript? “I will complete a manuscript for my book” is a goal you have complete control over, making success more likely. How the book is received, by agents or audiences, is down to consistency, timing, and a healthy dose of luck.RelevantSMART goals are fully aligned with what you want. It’s easy to be swayed by peer pressure, cultural expectations, or ideas about the type of life you should live. Without taking time for introspection, or developing self-awareness to know what feels right for you, you might end up setting superficial goals. These goals aren’t self-satisfying but an attempt to boost your self-image or social status. Make sure your goals are relevant to you. Take time to reflect and be honest with yourself about what you really want on a heart level.Examples of Relevant GoalsRelevant goals strengthen the foundation of your personal dreams and motivations, and your current circumstances. You might have a goal you’d love to achieve in life, but the timing isn’t quite right. For example, if you’re coming toward the end of studying for a Ph.D., it might not be the best time to start researching a separate topic for a book.Time-boundEven the most specific and actionable goals will fail if they’re always put off for another day. Adding deadlines to your goals will ensure you stay on track and take action to make goals a reality. There’s a skill in setting deadlines. If your deadlines aren’t achievable, you’re more likely to give up. If they’re too far away, it’s unlikely you’ll be motivated to take action in the present.Working out how to set deadlines and reminders is a process of trial and error. You might get the timing wrong, but as long as you’re reflecting and assessing progress, you will be able to course-correct.Examples of Time-Bound GoalsIt often pays to look to the future and work backward from there. Where would you like to be in a year’s time? Six months? What actions can you take this week, or today, that will move you in that direction? Make your deadlines realistic, too.When introducing the SMART framework, Doran explained that not all goals will necessarily fit these criteria. However, the closer the goal is to each, the smarter and more achievable it will be. No matter what goals you’re setting, it’s worth attempting to relate them to each of the above steps as best you can.How to Apply the Wisdom of SMART GoalsI’d recommend putting aside time to list a number of your goals in various life areas — social, professional, financial, spiritual, health, etc. Remember goals are ever-evolving and aren’t static. I’m sure the goals you’d set now are different from 10 years ago and likely different from what they’ll be 10 years from now.But if you set SMART goals, you will have clarity and an action plan. Remember to support each goal with smaller objectives that help lead you to your destination, along with working with a friend or a coach for added accountability. Here are four additional pointers to enhance your goal-setting practice:1. Take Time to ReflectIt’s easy to get caught up in the cycle of striving for goals and constantly jogging on the treadmill of day-to-day tasks. Perspective is everything, though, and it’s important to make sure you occasionally check in and reflect. That includes tracking progress, seeing what’s working and what isn’t, and making sure your goals are still relevant to you.Reflection allows you to make sure your goals are purposeful. It’s better to have fewer goals that resonate fully, than hundreds of goals you’re unsure about. An outdated and uninspiring set of goals is arguably less motivating than a lack of clarity or direction. The more you can make sure your goals are refined and meaningful, the more likely you are to continue making positive steps toward them. 2. Align Goals with ValuesOne sure way to be inspired and committed to goals is to make sure they align with your values. I would add values to the SMART process by always considering: which values does this goal align with? For example, improving your physical fitness might be about much more than physical health. It could align with deeper values such as dedication, consistency, and commitment.Goals which aren’t aligned with values and overly focus on results are less likely to inspire long-term dedication. Aligning goals with values is a powerful way of making sure the goals you’re setting aren’t only attainable but add meaning to your life. The intrinsic motivation will allow you to greatly enjoy the process, regardless of results or outcomes.3. Be Aware of the Sunk Cost FallacyThe sunk cost fallacy is a cognitive bias that encourages people to continue investing time, energy, or money into something which isn’t worthwhile, based on past investments. A classic example of this is a gambler chasing losses. But this fallacy surfaces in many ways, resulting in staying in romantic relationships for longer than would be ideal, or continuing with creative projects out of stubbornness.Honesty is required if you reach the point where the goal no longer becomes relevant — even if you’ve put a lot of effort into getting to the stage you’re now at. Although we live in a culture of “never give up,” sometimes quitting skilfully is one of the smartest moves you can make.4. Focus on Process Over OutcomeIn sports psychology, there’s a phenomenon known as the post-Olympic blues. It’s common for successful athletes to experience a significant drop in mood, or even depression, after competing. Many goal-winning athletes end up feeling lost and without purpose once they’ve achieved their lifetime aim — something they’ve dedicated their entire lives to.The reason I end with this is as a reminder. In today’s hustle culture, it’s easy to get sidetracked by goals, to focus obsessively on where you’d like to be at the expense of being present to the gifts in front of your very own eyes. Yes, goals are important, but they’re an addition to a life well-lived. Final Thoughts on the Value of GoalsGoals are no replacement for connection, gratitude, love, and friendship. So it always pays to keep goals themselves in perspective. Learn to enjoy the process, adopt a growth mindset, and let goals be an inspiration for the journey of life, not destinations that make life meaningful only once you’ve arrived.Not all goals are equal, though, and the SMART framework offers you a solid foundation to start making positive steps toward the life you want.KEEP READING The Growth Mindset: 10 Steps To Move Past Limitations And Fulfill Your Potential
Here we are! Diving into a new year and a new decade and, as always, looking at a list of New Year’s resolutions, working towards a better year and a better self.Regardless of how 2019 has treated you, there’salways room for improvement. You can always set new goals, aim higher, focus onall the positive opportunities or start fresh. We can only hope that the NewYear quotes we’ve selected for you will encourage you to do all the above.It’s time to take a step back and analyze everything that has happened to us, learn from our mistakes and think of new and better ways of approaching relationships, life events, or professional opportunities.Changing the way we’re used to doing thingsmight seem scary, so start with something simple or divide a long term goalinto smaller tasks. What do you want to achieve in 2020? Once youhave the answer to this question, make a plan and stick to it. Also make sureyou celebrate each milestone. You deserve it!Here are 25 New Year quotes that will help you work towards your goalsBe at war with your vices, at peace with your neighbors, and let every new year find you a better man. BENJAMIN FRANKLIN (more Benjamin Franklin quotes) You are never too old to set another goal, or to dream a new dream. C.S. LEWIS (more C.S. Lewis quotes)Cheers to a new year and another chance for us to get it right. OPRAH WINFREY And suddenly you know: it's time to start something new and trust the magic of beginnings. MEISTER ECKHART Write it on your heart that every day is the best day in the year. RALPH WALDO EMERSON (more Ralph Waldo Emerson quotes)Tomorrow is the first blank page of a 365-page book. Write a good one. BRAD PAISLEY It is never too late to be what you might have been. GEORGE ELIOT (more George Eliot quotes)We must always change, renew, rejuvenate ourselves; otherwise we harden. JOHANN WOLFGANG VON GOETHE I like the dreams of the future better than the history of the past. THOMAS JEFFERSON I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something. NEIL GAIMAN We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives ... not looking for flaws but for potential. ELLEN GOODMAN It takes courage to grow up and become who you really are. E.E. CUMMINGS For last year’s words belong to last year’s language, and next year’s words await another voice. T.S. ELIOT What a wonderful thought it is that some of the best days of our lives haven’t even happened yet. ANNE FRANK We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come. JOSEPH CAMPBELL Take a leap of faith and begin this wondrous new year by believing. SARAH BAN BREATHNACH Approach the new year with resolve to find the opportunities hidden in each new day. MICHAEL JOSEPHSON The secret of change is to focus all of your energy, not on fighting the old, but on building the new. DAN MILLMAN Let our New Year’s resolution be this: We will be there for one another as fellow members of humanity, in the finest sense of the word. GÖRAN PERSSON What the new year brings to you will depend a great deal on what you bring to the new year.VERN MCLELLANRemove ‘shoulds’ from your vocabulary this year. Start your journey of self-love now. KELLY MARTIN The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals. MELODIE BEATTIE Learn from yesterday, live for today, hope for tomorrow. ALBERT EINSTEIN Every time you tear a leaf off a calendar, you present a new place for new ideas And progress. CHARLES KETTERING Hope smiles from the threshold of the year to come, whispering, 'It will be happier.' ALFRED LORD TENNYSON
Recently, I transitioned from working freelance to a full-time job. I also got married and bought a house. These changes in my life have been nothing short of joyful. But it’s taking some adjustment.With two people working full-time and a house to take care of, I’m finding that I have less and less opportunity to work on the personal projects than I used to. I recognize that even with how busy I feel, I’m still blessed with a whole lot more free time than most. I also know that as life goes on, I’m likely to only get busier.Gradually, I’m re-learning my time management in order to find time for all those things I want to do related to self-improvement. I’d like to share what I’ve learned with you, and perhaps you fine folks will have some advice for me in return.When I talk about personal projects, these can take the form of, well, anything really. Whether you want to write a novel or commit to working out more, we’ve all got those goals.How to Find Time for Those Personal Projects That Never Get DoneWhen you waste a moment, you have killed it in a sense, squandering an irreplaceable opportunity. But when you use the moment properly, filling it with purpose and productivity, it lives on forever.- Menachem Mendel SchneersonShowing up is the hardest partNope, it’s not the waiting! One of the most critical things I’ve learned about managing my time is impetus. The energy you create steers your course. The longer you do it, the harder it is to course correct — but it’s always possible to change the way you look at life.Plucking up the energy to sit down and start something, to get out of the door, to set aside the time, has always been the most difficult part of the process for me. Once I’ve shown up, I’ve created an effort, an energy, an impetus, which carries me through whatever I’m doing. But when I have a precious free hour, finding ways to make myself do something constructive instead of sinking into the couch has always been a struggle for me.Get a buddyOne of the biggest motivators for me to “show up” is a sense that someone else is relying on me, or that they would be pleased as a result. Bringing family members and friends in on your plans to improve your work-life balance, for example, can provide you with an essential support network. I find this works best if you find someone who wants to work on the same thing; a workout buddy, or someone interested in similar crafts -- whatever your interests happen to be, find someone who shares them. Including a cooperative, social element in your personal goals lifts them out of your head and into a real space, into a relationship. Find creative ways to multitaskOne of my goals, for a while, has been to read more books. Reading time is always the first thing to disappear when life gets busy, and so I’ve discovered an alternative strategy: audiobooks. At every opportunity, when I’m cooking, cleaning, or on the work commute, I load up an audiobook. Right now I have two going at once, one for commuting and one for housework!In an effort to get more fit, I’ve started walking on my work breaks. Instead of grabbing a snack or sitting in the breakroom, I get together with a small group and we walk around the outside of the building. It’s half an hour more walking in the day than I’d otherwise get, and every little step helps.Identify and use “captive time”I use the term “captive time” to refer to time during which I am held captive by a responsibility or unavoidable situation. Not in a cop TV show sense, just in a sense that we all have unavoidable dead time: sitting in waiting rooms before appointments, using public transport, flying, waiting for our car to be serviced or for someone to show up and repair the furnace. This time is especially useful for people who want to set up a small business or freelance on the side. All you need is a connected device and you can work. Internet connectivity is becoming more and more common. Even some airlines and mobile carriers offer wi-fi connections while you travel.Make a specific, trackable commitmentI rarely find time for something if I just tell myself “I should find time for this.” It’s not enough to want. If you’re busy, fitting in time for personal development is going to require schedule discipline. To have any success, I need to set a block of time aside and not allow other obligations to sneak in. Because they’ll try.I had a lot of success using a paper day planner when I was freelancing. These days, I prefer to track my goals using project management tools as if I were working from home. I don’t do this for all my goals, as it can get somewhat intense — but for important changes that I want to make quickly, treating a goal like a project has been very successful.Don’t cheat until you’ve made a habitFinally, I want to share the biggest reason that I sabotage myself once I’ve started on a goal-achievement journey. Cheating is fine, it really is. But if you start giving yourself cheat days, or deciding not to use allotted time, before you’ve turned your new routine into a habit, you’ll lose all of your momentum. This has happened to me over and over again.Recent data about habit-forming suggests that the length of time it takes to form a habit is dependant on the task itself. Simple tasks don’t take very long, whereas tasks that require a lot of effort or a considerable change in your routine can take much longer. 66 days is an average based on recent psychological study. Making a dramatic change to your life, and having it stick, requires a lot of impetus.
