If you find yourself a quarter into the year lacking motivation, willpower or drive to stick to achieving something new or starting or stopping a certain behaviour, then read further.

In Part 1 Becoming Unstuck, we explored the first step in taking action and achieving something new. Let’s discover the second part: the mindset of goal setting.

Renowned French writer, Antoine de Saint-Exupéry, once said that “a goal without a plan is just a wish.”

There is so much truth in this! Although we all deserve to accomplish our dreams and that which we want to achieve, our journey will be unsuccessful if we do not have a plan of action. Whether short, medium, or long-term, goals assist us in turning a desire into reality.

Mid-last year, I set myself a goal of 100 days of consecutive exercise aiming for at least 30 minutes a day – whether it is running, walking or yoga, the goal was to keep moving.

I have now exceeded 250 days. A milestone that has been not only beneficial to my overall health and mental well-being but also my entire outlook on goal setting no matter the aim.

I can assure you though that it was not a simple matter of being dedicated and strong-willed. The result is directly linked to setting an appropriate goal, one that fits in with my busy work and personal life, and keeping myself accountable by declaring it publicly, building a routine and establishing accountability partners.

“A year from now, you will wish you had started today.” — Karen Lamb

 

Understanding your ‘why’

A goal is not merely a goal. You need to understand your motivation and the value of the achievement.

Some people are harm-avoidant – they brush their teeth to prevent tooth decay. Others are reward-dependent – they want a brilliant smile and fresh breath

Neuroscience has proven that to be motivated to do something, you must feel that you chose to do it, that you have autonomy in the decision and it was not forced on you.

WATCH: The mindset of motivation

It is human nature to resist. No one likes to be told what to do. Until you do not find a reason to do something for yourself, you will engage halfheartedly.

Personally, if I had a trainer instructing me to run 60km a week at a certain pace regardless of the weather, I would have detested the idea and given up shortly after starting. But by choosing my own goal, autonomously, I felt in control and empowered.

We all need to find the value in doing something. When we find value in an activity, we are more engaged and more likely to achieve our goal.

Each time we reach a small milestone or achieve success, our brain produces a burst of dopamine which in turn enhances our motivation, energy, drive, attention, concentration, and joy, which makes us more likely to engage in the activity again. A fortuitous circle!

If your doctor tells you to lose weight and instructs you to run 30 minutes five times a week, you might not see the point. You might hate running. However, if the doctor advises any kind of exercise that you enjoy, so long as you are active for 30 minutes – you might find more value in the recommendation and be more likely to start and follow through.

The more competent you become in doing something, the more likely you are to maintain it. For example, if you want to eat more healthily yet fail repeatedly, you might tell yourself that you are simply too weak, have too much stress or become anxious about it, forming a fixed mindset, leading to consistent failure.

If however, you cultivate a growth mindset, by seeking help from a nutritionist, celebrating small successes, setting achievable smaller goals and just keeping going at it, you will soon turn three days of healthy eating into a week. Before you know it, you have ticked off three months and are well into establishing new routines that last.

Let’s start plotting!

Before you start planning, start dreaming. Spend time envisioning yourself in the future, already having achieved success. Whether it is learning to ride a horse, quitting smoking, or ordering lunch in French, have a clear vision of your future successful self. Your mind will start matching the desire with your future reality enabling you to reach your goals sooner.

READ: Stop setting yourself up for failure!

How to start has already been done for you! Use the formula SMARTER (Specific, Measurable, Achievable, Relevant, Time-bound, Evaluated, Revised) when setting goals:

Specific: Concrete and tangible

Don’t use: I will get fit

Use: I will run, do a Pilates or HITT class

 Measurable: Clear measure of success

Don’t use: More often

Use: Five days a week

Attainable: Challenging but achievable

Don’t use: An hour a day

Use: At least 30 minutes

Relevant:  Meaningfully contributes to the larger objective

Don’t use: It is good for me

Use: To sleep better, improve my concentration and reduce anxiety

Time-bound: Deadline or timeline for milestones

Don’t use: Next week

Use: 21 consecutive days

Evaluated: Reflect on your progress

Don’t: Assume you are still on track

Use: Reflect progress monthly or quarterly. Use a logbook or tracker

 Revised:

Don’t: Never assume a goal is set in stone

Use: Revise your goal to accommodate for the unexpected such as injury. You might not be able to run, but you could still swim or do Pilates.

 

Remember that when setting your goal, time and energy are not limitless. Be specific and do not try and achieve a variety of things – you will end up avoiding them all because too many goals will set you up for failure. Rather focus on that one priority and channel all your available time and energy into reaching that specific milestone before tackling the next.

In my next blog we will explore how to stay the course and keep yourself motivated and accountable.