By Aaron Smith and Megan Griffin

WHY BOTHER SETTING GOALS?

Sometimes just the thought of setting goals can seem all too much.You make that New Year’s resolution every year, it lasts for a month, and you fall off track. Perhaps you want to lose weight, or increase your productivity, or get better grades, but inevitably you end up in the same spot next year and are not achieving your goals.

Actually reaching your goals starts with the framework and diligence you employ when planning out your resolutions. By following the suggestions below you will be well on your way to achieving your goals.

WHAT AREAS OF MY LIFE NEED IMPROVEMENT?

When people think about improving their lives, common needs include: “being happy, “ “being successful,” and “being healthy.” Now think about the areas of your own life that could be improved. Take out a piece of paper and make a list of these areas of improvement. Before jumping into writing your goals, it’s important to get clear about what you are trying to achieve and how these changes will improve your life in a meaningful way.

Are there specific elements that you wish were different?  What aspects of your personal or professional life need a little work in order to increase your happiness, success, health etc.? It’s alright to use broad themes, as we will help you dial these down later on.    

REALITY CHECK!

Before proceeding too far down the road of goal setting, let’s make sure you are being realistic with yourself. If you want results, you need to be realistic with your expectations of what you are seeking to change. Expecting yourself you do more than you are ready for or capable of is a recipe for failure. You cannot expect yourself to do more than what you actually can at this stage of the process. It’s better to start smaller and reap the rewards of success, rather than to try to take on something that’s too daunting and lofty. If you have not gone to the gym in a year, you cannot expect yourself to get up every single day and go to the gym. So take it slow. Maybe plan to go to the gym 1 day this week, and then when you feel like it is possible, up it to 2, and so forth.

Once you are clear about what you are changing and why, it’s time to develop your goals. There are two main types of goals – long-term and short-term.

LONG TERM AND SHORT TERM GOALS

Be aware of what goals are going to take a long time and which ones are achievable in the short-term. Short-term goals are from 1 day to about 3 months long and long-term would range anywhere from 6 months – 5 years.  

Ideally, its good to have more short-term than long-term goals. That is because it feels better to have a series of smaller wins under your belt. This helps to keep you motivated to knock out the bigger wins in the future. Plus it’s easier to keep short-term goals in the front and center of your mind, thereby making them more likely to happen. You are way more likely to achieve a goal that you set for next week than the one for next year; so let’s set more goals that are doable in the short term.  

NOW LET’S GET SPECIFIC

There’s a reason why you do not achieve your goals year after year. Something must be missing from the equation. Usually what’s missing is being specific enough. The key word is SPECIFIC. You can’t just aim to be healthy, you have to come up with a specific goal for what behaviors you will specifically change to improve yourself. An example of a vague goal statement is the following: “I’d like to be healthier and lose 10 pounds.” What’s wrong with this? It’s not detailing how you plan to specifically “get healthier” or what specific steps you plan to follow to “lose 10 pounds.”  

USING A FRAMEWORK: S.M.A.R.T. GOALS

We recommend using a framework for goal setting. There are some popular ones out there, but we like the S.M.A.R.T. Goals framework the best. It’s easy to remember and simple to follow.

Side Note: You are way more likely to stick to your goals if you write them down. Here is a helpful template to get you started… 

You may have heard of S.M.A.R.T. Goals. From students to company boardrooms, everyone is implementing S.M.A.R.T. Goals. Essentially it’s a goal-setting framework crafted to help you set meaningful, realistic, and achievable goals. By following the process you force yourself to make sure your goals are well thought out.

The acronym that stands for…

Specific (You have to be able to answer all of those who/what/where/why/when questions.)

Measurable (There needs to be a way to track your progress.)

Achievable (The goal has to be realistic.)

Relevant (The goal has to do with your stage in life.)

Time bound (The goal has to be set for a certain amount of time.)

An example of an academic goal turned into a smart goal…

“My main academic goal is to space my school work out for my two psychology classes next semester (time bound). This is so that I am not always cramming at the last minute and so that I am giving the best quality of work I can for my major(relevant). I have a set time to do my work on Monday and Wednesday in my favorite cubicle in the library (3pm-6pm). I also have a set time to do my work on Tuesday and Thursday mornings in the starbucks off campus (11am-2pm) (specific). I will make sure that I am doing this by keeping a strict digital calendar and will set reminders 4-7 days before assignments are due to work on them (measurable, achievable).”

SET YOURSELF UP FOR SUCCESS. WHAT’S YOUR ACTION PLAN?

As they say when it comes to winning the lottery, “you’ve gotta be in it to win it.” Same goes with goal achievement. You can’t reach your goals without planning for achievement. Write a list of the goals that you would like to set and come up with a way you think would be the most realistic for you to actually achieve them. We would recommend including 2-3 short term goals, 1 long term goal, and 1 reach goal. Again keep your goals S.M.A.R.T.  

Once you have these clear goals, it is then time to make a plan. Get a planner, online calendar, whatever works for you, and set aside time to work on each goal. Make sure that you are reminded to take this time as well. This can be through sticky notes, reminders on your phone, etc.

For those long term goals, make sure that you are spacing out the proper amount of time to achieve them as well. For example, if you are planning to run a half marathon, don’t try to run 11 miles week one. Know your limits and ease into it. Breaking your work into smaller segments makes that longer goal seem much less intimidating.  

PROCESS OVER OUTCOME

Make sure that you are not spending too much time focusing on that overall outcome. For example, not constantly thinking about how many pounds you want to lose by summer. The processes involved in achieving your goals are important to pay close attention to as well. Processes are things such as the specific workouts that you are doing day by day.  

It is okay to think of those outcomes when initially setting your goals, but you must have a set system for reaching those outcomes that you are primarily focused on. For example, if you want to boost your GPA by .3 points this semester, focus on making sure that you get to your tutor on time every week and are paying full attention while you are there. Doing this will be what ultimately helps you get that better grade.  

DON’T LET THOSE SETBACKS GET YOU DOWN

Inevitably, we slip up. You may fall back into your old habits one day. Whether this is not going to the gym on a day you planned to, not studying in the way you hoped, etc., the key is to not let setbacks get you down. Don’t let one mistake deter you from your ultimate goals. It’s possible to stay on track and reach your goals, but it requires consistency and dedication.

REACH FOR IT

Sometimes it’s necessary to push ourselves outside of our comfort zones in order to reach new heights. We do this by setting “Reach Goals;” goals that stretch us beyond our current capabilities. While they may have a lower likelihood of success, reach goals are vital for self-improvement and maximizing one’s growth potential. For example, if your goal revolves around getting a 3.0 next semester, your reach goal might be straight A’s. It’s healthy to push yourself further than you think possible because who knows you might just be able to swing it. How awesome would that feel?!

ALWAYS KEEP THAT BIGGER PICTURE IN THE BACK OF YOUR MIND

Have your goals written down somewhere you look every day! Post them up in your room or office. Make sure that they are always in your view so that you can remind yourself of their importance.  We believe in you! This year will be the year that you achieve your resolutions for once! Ready, set, GOAL!

Aaron is a Certified ADHD Coach at Potential Within Reach and the co-host of Attention Different, an ADHD podcast. Aaron helps individuals with ADHD and Executive Functioning challenges to bridge the gap between their current performance and their potential. For more information or to enroll in coaching visit potentialwithinreach.com. For our groundbreaking podcasts and other ADHD advocacy news check out attentiondifferent.org.