As the New Year approaches, many people will be making major resolutions to improve their lives in some way. Whether it's committing to exercise more, eat healthier, or quit a bad habit, these resolutions can be a great way to set goals and make positive changes. However, it's all too common for these resolutions to be unachievable and for people to lose motivation and give up on them before the end of January.
One way to increase the chances of success in achieving these resolutions is through the implementation of effective behaviour change management techniques. Behaviour change management is the process of implementing strategies and interventions to modify and improve behaviours. By setting SMART goals and breaking down large goals into smaller, more manageable chunks, individuals can increase their chances of success in making lasting changes to their behaviours.
Here's how we do that:
Step 1: Make your goal specific.
Your goal should be clear and specific, so you know exactly what you're working towards. Instead of saying "I want to lose weight," try something like "I will lose 10 pounds in the next three months by exercising for 30 minutes at least three times per week and following a healthy meal plan." This goal is specific because it outlines exactly what you want to achieve and how you plan to do it.
By being specific about your goals, you'll be able to focus on the tasks that are most important and make the most impact. You'll also be able to track your progress more easily, as you'll have a clear idea of what you need to do to reach your goal. For example, if your goal is to exercise more, you might set a specific goal of going to the gym three times a week. By setting a specific goal, you'll be more likely to follow through with your plan and make progress towards your goal.
Step 2: Make your goal measurable.
Your goal should be measurable, so you can track your progress and see how far you've come. In the example above, the goal is to lose 10 pounds, which is a measurable outcome. You can use a scale or measurements to track your progress and see how close you are to reaching your goal.
This is important for a few reasons. First, it helps you stay motivated by showing you how far you've come. Seeing progress can be a great source of encouragement and can help you stay committed to your goal. Second, measuring your progress helps you make adjustments to your plan as needed. If you're not seeing the progress you want, you can assess what you're doing and make changes to your plan to help you get closer to your goal.
Step 3: Make your goal achievable.
Your goal should be realistic and achievable, so you don't set yourself up for failure. Losing 10 pounds in three months is a realistic and achievable goal, but losing 50 pounds in one month is not. Be honest with yourself about what you can realistically achieve and set goals that reflect that.
This is not to say that you can't set goals that are challenging, but ensure they're not so difficult that they are impossible to achieve. If your goal is unrealistic, you'll likely become discouraged and lose motivation. On the other hand, if your goal is too easy, you may not feel a sense of accomplishment when you reach it. Striking a balance between challenging and achievable is key to setting goals that will help you make progress.
Step 4: Make your goal relevant.
Your goal should be relevant to your overall goals and priorities. Losing weight might be a goal that is important to you for a variety of reasons, such as improving your health, increasing your energy, or boosting your self-confidence. Make sure your goals align with your values and what you want to achieve in your life.
If your goals are not relevant to your overall lifestyle needs and priorities, you may lose motivation and find it difficult to stay committed to your plan. For example, if your goal is to exercise more, but you don't enjoy working out, you may struggle to stay motivated and may be less likely to follow through with your plan. On the other hand, if your goal is to exercise more because it aligns with your values and priorities, such as wanting to improve your health or reduce stress, you'll be more likely to stay motivated and make progress towards your goal.
Step 5: Make your goal time-bound.
Parkinson's Law dictates that a task will always fill the the time that you give it. Many times a task that should take 15 minutes will easily stretch into an entire day if you allow it to. So, your goal should have a specific timeline, to give you a sense of urgency and ensure you succeed in the time you have.
In the example above, the goal is to lose 10 pounds in three months. This provides a clear deadline and helps you stay focused and motivated to work towards your goal. If you gave yourself 2 years, it would take 2 years.
It's easy to get sidetracked or lose motivation when there is no specific deadline to work towards. However, when you have a clear timeline, you'll be more likely to stay focused and motivated to work towards your goal. Setting a timeline for your goal can also help you stay accountable to yourself and make progress towards your goal.
By setting SMART goals, you'll be setting yourself up for success and increasing your chances of achieving your New Year's resolutions. Remember to be patient and kind to yourself as you work towards your goals. It's normal to encounter setbacks along the way, but by staying focused and committed, you can make this the year that you finally achieve your resolutions.
References:
SMART goal setting. (n.d.). Retrieved from https://www.mindtools.com/pages/article/smart-goals.htm
Lally, P., Van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
Latham, G. P., & Locke, E. A. (2007). New developments in and directions for goal-setting research. Academy of Management Review, 32(3), 653-667.
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