By, Ellen Wieger, LCSW
This is probably the most common week to reflect on our accomplishments for the year and set our sights on new goals. In a COVID-free world, our gyms would be flooded with goal-setters looking to do better in 2021. This has certainly not been the year we planned on, in December 2019, so this is an amazing week to regroup and set some new intentions for the year to come.
Now, how do you actually set a goal that is achievable? That’s the real work, right? In our education and training to become a therapist, SMART goals are hammered into our brains. This stands for Specific, Measurable, Attainable, Relevant, Time-Based. I’m going to let you into my life a little and walk you through a goal I would like to set for myself.
Step 1, Specific: Laundry…it is my downfall. I let it pile up until I am too overwhelmed to face it. So, let’s start with Specific. Instead of, “I will do better with laundry,” I am setting a goal to do laundry three days a week: including washing, drying, and putting it away. There we have it – goal specified, and I know exactly what I am aiming for this year.
Step 2, Measurable: Experts on goal setting may notice that I already laid the groundwork for that. I want to do the laundry three days per week. Let’s make it even more measurable. I will do at least one load of laundry, three days per week; including washing, drying, and putting it away.
Step 3, Attainable: If I said that I would hire a maid service to come in and complete the laundry, that would not be attainable for me. I know I am capable of doing my own laundry, but I also know that my schedule doesn’t allow for daily laundry. (Anyone wondering why I have so much laundry? Keep in mind that I have a nine-week-old puppy at the moment and I often spill my coffee walking up the stairs.)
Step 4, Relevant: Keeping it relevant is so important. If I set a goal to manage my commute better by listening to continuing education recordings, how would that help with my laundry? Besides, I don’t even have a commute - unless you count my trips up and down the stairs where I spill my coffee.
And finally Step 5, Time-Based: I plan to revisit this goal in one month and evaluate my progress. Setting a goal for 12 months is an easy way to fail; I need a more immediate satisfaction of achieving the goal. If I am still struggling, I will have room to adjust and make success more likely. If I succeed, I can set a new goal to focus on.
I will also add in some incentives and rewards for myself. I like to pair a non-preferred task like laundry with a favorite TV show or podcast. I also find a calm, clean bedroom a built-in reward for completing this task. So, once you make your SMART goal, find some ways to boost your motivation, and engage yourself in the task. And don’t forget, CELEBRATE your accomplishments and use your momentum to set your new goal.
With a new year comes new opportunities and new beginnings. Instead of setting resolutions that can be hard to maintain, try picking and implementing new and attainable goals that work for YOU!