How and Why to Set Goals(Even if You Fail at Them)
John Mathews, LCSW
Virginia Counseling www.vacounseling.com
Pick One Goal
I will go to sleep earlier Don’t overcomplicate
things!
Focus on one goal at a time.
Be Specific
I will go to sleep earlier
I will go to sleep at 11pm
When is earlier? If you’re in the habit of going to
sleep at 1am, then 12:45am is earlier.
But that probably wasn’t what you had in mind!
A broad goal gives you too much leeway.
Keep it Within Your Control
I will go to sleep earlier
I will go to sleep at 11pm
I will be in bed by 11pm
You can’t just snap your fingers and fall asleep.
The best you can do is create an environment
for sleep to occur.
For a bedtime goal, that means being in bed.
Refine, Refine, Refine
I will go to sleep earlier
I will go to sleep at 11pm
I will be in bed by 11pm
I will be in bed without distraction by 11pm
A behavior change can create a domino effect —
you may need to make some other changes, too.
The blue light from electronics can disturb
sleep.
It’s best to turn off all electronics 30 minutes before you’d like to be
asleep.
Now You Have an Achievable Goal!
Let’s Try One More Example
Save more money
Pick your one goal
Remember: Be specific
Save more money
Save $195 per week
Now get specific
How much money do you want to
save?
Is it Within Your Control?
Save more money
Save $195 per week
Save $95 per week
Make sure this is realistic
How much can you really afford to
save?
Refine!
Save more money
Save $195 per week
Save $95 per week
Save $95 per week by packing luncheson weekdays
How are you going to find this money?
You’re Going to Fail . . . and That’s Okay
You may not always succeed in reaching your goal (especially a daily goal)
That is okay!
Life is unpredictable, and we’re human — we have lapses in self-control, and our priorities change in the short and long-terms.
Consider this . . .
You can fail every day at your goal to sleep at 11pm, while still getting to sleep early enough to improve your health
You can fail every day at your goal to exercise for 30 minutes, while still exercising enough to become more physically fit
You can fail every day at your goal to eat a vegetable at every meal, while still eating enough vegetables to improve your health
Whether or not you succeed at a goal is
irrelevant…
It’s the progress you make that matters!
Thanks for reading
For a more in-depth look at goal setting, visit:
www.vacounseling.com/how-to-set-goals