Why is it Important to Set Goals?
A wise person once said: if you don’t know where you’re going, you’re not likely to get there. And these aren’t just pretty words; there’s an actual psychological theory to back them up.
Edward Locke and Gary Latham, who are the leaders in goal-setting theory, discovered that setting goals creates behaviours that positively affect our life plans and give us the energy boost needed to stay consistent.
Also, without setting goals, you’re unable to achieve progress – however you define it – staying fit, gaining a promotion, etc.
Tips on How to Set Realistic Life, Work, and Fitness Goals
The number one rule while setting your goals is to make sure that they are achievable. Here’s how.
Tip 1: Break Your Long-Term Goals into Smaller Milestones
Say it’s your ambition to do a proper push-up, but you can’t currently hold a plank position for longer than 10 seconds. Without a strong core, back, and arms, it’s very unlikely you’ll be able to complete even a single rep. And that would likely annoy and discourage you entirely. What you should do instead is break your goal into stages, like:
- Stage 1: Lying face down and lifting your chest with ease
- Stage 2: Negative push-up with your knees on the mat
- Stage 3: Full push-up with knees resting on the mat
- Stage 4: Negative push-up
- Stage 5: Full push-up.
These smaller steps aren’t overwhelming, and will ultimately get you where you want to be.
Tip 2: Focus on One Goal at a Time
Do you know what’s one of the biggest motivation killers? Trying to achieve too many goals at a time. You might want to go to the gym 4 times a week, meditate every day, cook fresh, healthy meals, and get at least 8 hours of sleep per day. That’s a bit much.
It’s good to be ambitious, but don’t overdo it. Otherwise, you might get so stressed about the idea of not being able to deliver on one of your goals, that you will completely give up on the remaining ones. Start with one – and focus all your energy on fully achieving it. After all, it’s better to crush one goal, than set five and fail miserably, right?
Tip 3: Write it All Down
You’ve likely heard the phrase – ‘picture or it didn’t happen’. When it comes to setting goals, there is a similar rule at play – ‘put it in writing’ or consider it as if it never happened, and most probably never will.
Creating a list of goals that you’d like to achieve will help you stay organised and keep yourself accountable for fulfilling them. Just remember to pick a deadline. It will be easier to fight procrastination and prioritise.
Tip 4: Stay Flexible, and be Open to Re-Adjusting your Goals
Sometimes things get out of control, for example, you might get ill and you’ll have to put your fitness or career progress on hold. That’s perfectly fine. You need to allow for some flexibility while setting your goals. Maybe it’s just a matter of adjusting your schedule; instead of aiming to lose 5kg by May, you can extend it until September.
People change, and as we do, our goals should follow. That’s why we encourage you to regularly revisit your list to check which goals still fit your life plans and which don’t.
Tip 5: Don't Force Yourself Into Doing Something You Don't Like
Sometimes, working towards a goal isn’t about achieving your dreams. It might be a completely rational move, like mastering a skill that could skyrocket your career. And while you don’t have to love every minute of working on your objective, you can’t hate every second of it either.
According to Dr Sheri Jacobson, some of us might set goals we’re against deep down due to ‘confused values’. She recommends looking “for any thoughts that involve the word ‘should’”, as it’s often a sign you’re doing something others would like you to do, instead of what feels right for you.
Just because your closest friends enjoy surfing doesn’t mean you have to grind your teeth and become good at it, too. Maybe you’re more of a hiker and want to start climbing mountains instead?
Tip 6: Think of Where that Goal Will Get You
In times of weakness, it’s great to remind yourself of why you set the goal in the first place. Say you’re cutting out excessive carbs from your diet because you’re suffering from insulin resistance. Eating healthy will help you handle low blood sugar episodes and, overall, live a more fulfilling life. A goal that addresses your actual needs and struggles will feel more attainable and keep you on track.