Goal Setting With Meaning
Happy New Year from Mind Health Consulting! The New Year is often associated with resolutions, starting new routines, and goal setting. It can be a time in which we feel a renewed sense of motivation to reflect and evaluate changes we want to make. However, the research on New Year’s resolutions is less than encouraging. A study by Norcross and Vangarelli* found that around 77% of their research participants maintained resolutions for 1 week and only 19% in the following 2 years. Researchers have also looked into the readiness for change as a possible theory for why resolutions are often not maintained long term. In other words, if someone isn’t ready to make the change, lacks motivation, does not have the needed support or resources to make the change, these barriers may impact one’s success.
I think many of us can easily write down a list of goals or changes we would like to make in the upcoming year, but is it as easy to answer why? Why do I want to make this change? How would this change benefit my life (1 year from now, 5 years from now)? Am I willing to plan ahead and invest energy to achieve this change? Is this change sustainable? SMART goal setting can be a very helpful tool to frame your goal by ensuring that your goal is Specific, Measurable, Achievable, Realistic, and Timely.
One key factor that I choose to focus on is the value that is underneath the goal. Even with a helpful framework such as SMART goal setting, I find that the reflection on “the why” can unlock meaningful motivation for change. Often with clients, we will spend time identifying values and further examine if a goal is based on their values organically or if there may be influence from societal pressure, expectations, or feeling “like you should” make this change. I find it helpful to get very clear about what someone inherently values and how we can use values to create sustainable lifestyle habits.
Secondly, I often encourage clients to use very intentional language that is consistent with their values. For example, if someone says that their New Year’s resolution is to “lose weight”, I may spend time exploring the why or the value underneath this goal. Once we tap into why physical health is a priority, we would then look at a strategy such as a daily morning check-in of asking yourself “how can I nurture myself today”, “how can I fuel myself today”, or “how can I take care of my body today.” Ideally, these reflections would replace the inner dialogue of “how can I lose weight.” I believe that the language we use internally is instrumental for our health as it shapes our motivation, commitment, and action.
The car analogy of “putting the right fuel in the gas tank” comes to mind when considering goal setting. If one fills their New Year’s resolution “gas tank” with shame, self-criticism, or what someone else thinks one should or shouldn’t be doing, one may find that their goal loses momentum, doesn’t feel meaningful, or a lack of motivation. If we can find a way to fill our tanks with organic values, intentionality, and supportive self-talk, then I think we can drive closer to our desired change and lifestyle.
Resources:
*Norcross JC, Vangarelli DJ. The resolution solution: longitudinal examination of New Year's change attempts. J Subst Abuse. 1988-1989;1(2):127-34. doi: 10.1016/s0899-3289(88)80016-6. PMID: 2980864.
