How to set goals and stick to them

With the arrival of the New Year, you may be feeling that rush of motivation to set new goals and intentions. And you’re not alone! People all around the world set New Year’s resolutions. Dubbed the “Fresh Start Effect” in research, this is an immensely popular time to start tackling new goals. 
goal planning

Don’t wait until the New Year to start tackling your goals

Setting New Year’s resolutions is a powerful way to approach goal setting. Despite what you may think, the data suggests that 35% of people who set resolutions manage to stick to all of them, and 50% stick to some. However, to glean the benefits of the Fresh Start Effect, you don’t have to wait for the New Year. Any new week, day, or even the start of each hour can be the beginning you need to crush your goals. Dr Megan Turner from Deakin University’s School of Psychology reports that regular goal-setters are happier!

But how do we set goals we can stick to? Let’s explore some tried-and-true methods.

1. Make sure your goals are meaningful to you

It may sound obvious – but you’re more likely to achieve a goal that’s important to you. Set aside some time to check in with yourself and consider your values. Are the goals you’re setting coming from you or outside forces? Are they based on what you think you should be achieving because of what you’re seeing from friends, family or the media? 

2. Set approach goals

An “approach” goal adds something to your life, rather than removing something (“avoidance” goals).  For example, avoidance goals relating to improving your overall health might include removing chocolate and lollies from your diet or abstaining from late-night snacking.  In contrast, approach goals might include eating two fruits a day, trying out one new healthy recipe per week, or attending three exercise classes a week. Studies have shown that we’re 25% more likely to achieve an approach goal than an avoidance goal!

goal setting

3. Set SMART goals

If you’re a practised goal-setter, you’ve no doubt heard of SMART goals. This popular framework has been proven to reduce procrastination when working towards goals. SMART stands for:

  • Specific: Clearly define your goal and what steps must be taken to achieve it. If your goal is large, break it down into more manageable tasks. For example “become healthier” is a vague goal, so consider what “healthier” means to you and outline how you can achieve it.
  • Measurable: Understand how you will track the progress of your goal. For example, “become more fit” might become “run 5km” or “attend two kickboxing classes a week” (an excellent goal if you ask us!)
  • Achievable: Make sure your goal is realistic for you and your current circumstances. For example, if you have never run before, running a marathon one month from today may not be the right goal for you. However, starting a Couch to 5k program could be!
  • Resourced: Do you have access to what you require to achieve your goal? Often, we find that time is a constraint on achieving all we set out to do. That’s where planning comes in! Check out our tips for how to fit training into your busy lifestyle.
  • Timeframe: Give your goal a due date! When are you going to be able to run 5km by? If you have a large goal that you’ve broken into manageable tasks, set yourself a due date for each task.
 

4. Check-in on your goals

Set aside regular check-in times to evaluate your progress towards your goals. If you’re not progressing as you hoped, ask yourself why. Can you still meet your goal’s timeframe? Are there adjustments that you can make which will allow you to achieve your goal?

5. Plan for obstacles

We will know about some obstacles in advance. For example, maybe your goal is to save a certain amount of money over the year, and to achieve that you’ve set monthly savings targets. Some months, you may find that you have more scheduled bills or increased life expenses – such as major family birthdays or travel plans. You could plan ahead for these events – such as by setting higher savings targets in the months where you expect to have fewer expenses and lowering the amount you’ll put away during the expensive months. 

You’re likely to also have unexpected hitches to your progress. Think ahead – what can you do now to help yourself stay on track in the future? Check out our tips for staying on track when you don’t feel like it.

 

Is one of your New Year’s resolutions to get fit or try a new hobby? Check out the current offers on our kickboxing classes!