As a new year and a new semester begin, people are often motivated for a fresh start. How can this semester be different? How can it be my best semester yet? It can be easy to identify what you want, but hard to know how to make it happen.
Connect with your Values
First, stop and think about why you want to do something. Is it the latest fad? Did someone say, “You should do this”...or did a friend encourage you to do something with them? Or did you simply think, “I should”? Take some time to explore your personal values and how your new goal, plan, or intentions connect with them. Make sure your goal compliments, and not conflicts, with your values.
Use this exercise to assist you in identifying and connecting to your values. Don’t fall into a trap of thinking “I should value xyz” or “it's bad if I don’t value xyz.” Just because something isn’t in your top 5 doesn’t mean it’s not important. People often think their surface-level values aren’t it. Don’t dismiss them. They may just need more exploration to give them meaning.
Set Goals
People often know what they want, but don’t have a plan for how to get there. Without a plan, it’s like making a wish on a falling star or throwing a penny into a wishing well—wishful thinking and nothing more.
Let’s start by reviewing the acronym for SMART goals:
Specific - You need to know in detail what it is you want to accomplish.
Measurable - How will you know when you have reached your goal? Make it measurable.
Attainable - Is it realistic and attainable for you to get there?
Relevant - Does this connect with what is important to you right now? Why?
Timeline - When is the end date? Be clear about when your goal will be accomplished.
Goals look different for everyone. When working with clients, I often spend the most time focusing on the A for attainable. People often fail at goals because they are not realistic, and attainable. For example, it may not be realistic to attend 100% of classes, to get straight As, to workout for an hour every day, or to lose 20 pounds.
Other Tips & Questions
A few additional thoughts and tips regarding goalsetting:
- Is this in my control? Make sure what you are doing is based on your behaviors, thoughts, and attitudes, and not someone else’s.
- What barriers are in my way? Identify ways to work through barriers before they spontaneously show up.
- How will my life look when I achieve this goal? Connect motivation to a positive state—how you will feel, how you will act, what will you see in yourself, what will you achieve. Be sure to focus on what you want, not on the behavior you don’t.
- Start with 1-2 new areas. Once those are successful, add another goal. Adding too many new things at once is a recipe for burnout.
- What is your internal self-talk? Check in with how you are thinking about yourself and your circumstances. Ensure you are having a neutral or positive approach.
We often think of setting new goals at the start of a semester, beginning of a year, or at a time of significant change. You don’t need to wait for these moments. If you identify a desire to change, then connect with your values and go for it!