The following broad guidelines will help you to set effective goals:
- State each goal as a positive statement: Express your goals positively - 'Execute this technique well' is a much better goal than 'Don't make this stupid mistake'
- Be precise: Set a precise goal, putting in dates, times and amounts so that you can measure achievement. If you do this, you will know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.
- Set priorities: When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by too many goals, and helps to direct your attention to the most important ones.
- Write goals down: this crystallizes them and gives them more force.
- Keep operational goals small: Keep the low-level goals you are working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward. Derive today's goals from larger ones.
- Set performance goals, not outcome goals: You should take care to set goals over which you have as much control as possible. There is nothing more dispiriting than failing to achieve a personal goal for reasons beyond your control. These could be bad business environments, poor judging, bad weather, injury, or just plain bad luck. If you base your goals on personal performance, then you can keep control over the achievement of your goals and draw satisfaction from them.
- Set realistic goals: It is important to set goals that you can achieve. All sorts of people (parents, media, society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions. Alternatively you may be naïve in setting very high goals. You might not appreciate either the obstacles in the way, or understand quite how much skill you need to develop to achieve a particular level of performance.
- Do not set goals too low: Just as it is important not to set goals unrealistically high, do not set them too low. People tend to do this where they are afraid of failure or where they are lazy! You should set goals so that they are slightly out of your immediate grasp, but not so far that there is no hope of achieving them. No one will put serious effort into achieving a goal that they believe is unrealistic. However, remember that your belief that a goal is unrealistic may be incorrect. If this could be the case, you can to change this belief by using imagery effectively.
SMART Goals:
A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants, SMART usually stands for:
S Specific
M Measurable
A Attainable
R Relevant
T Time-bound
For example, instead of having “to sail around the world” as a goal, it is more powerful to say “To have completed my trip around the world by December 31, 2015.” Obviously, this will only be attainable if a lot of preparation has been completed beforehand!
Ok - so now you've got my primer on goal setting... on a broad level - what are your goals? To lose weight and to get in shape?
Some of your goals should be the steps that you will take to get you there, being specific in your goals.
ie
1. Walk for 30 minutes 5 days a week.
2. Eat a balanced breakfast every day. (while balanced is sort of vague, you could break that down to a breakfast of high fiber cereal, or fruit, or whatever.)
3. Record everything you eat in an online food journal to keep trackof your calories.
4. Measure and weigh all your food whenever possible, so you aren't guesing at quantities.
5. Drink XX amount of water every day.
