This is the time of year when many of us break out a new planner calendar and start jotting down goals, whether personal or work-related. You may have already vowed to lose weight or start doing yoga or plan a trip to Machu Picchu, with that spectacular feeling of sheer potential on the cusp of realization. Goal-setting really does work–it can help you to get a terminal degree, pay down debt, find a new job, or most anything that you want to achieve. But in order for goal-setting function optimally, it can be useful to have some clarity about what makes the exercise work in the best way, so that you avoid futility and burnout. So I compiled this list as a reminder for what to do when setting goals for this year:
- Keep your goals focused on what lies within your control. Rather than saying, “I will write a prize-winning novel,” something like, “I will write 750 words a day” is much more realistic. It works better to keep the focus on what you can realistically achieve. Keep the focus on the process rather than the results.?
- Practice single-pointed attention. Set aside blocks of time for your goal, whether long or short. You don’t always need a four-hour block of time to get started on your goal. 15 to 20 minutes can be a good start, especially for an intimidating task. But when you sit down to work, give it your full focus. Turn off the alerts on your cell phone or computer. Close excess browser windows. Simply do the one thing you need to do in a focused manner.
- Break down large tasks into smaller pieces. Take that one to-do item and divide it into three or four to-do items.? For example, if you want to clean your office, you might say, “recycle unused paper files,” “return books to shelf,” “hang new pictures,” and “take coffee mugs home.”
- Encourage yourself. Mantra and visualization practice will help you to overcome obstacles in your path. Positive books and podcasts can keep you going. Accountability groups can give you a support network. Keeping a daily journal keeps your mind focused. This often-neglected aspect of achieving goals keeps you going when things get tough or your mind wanders.
- Take breaks. Go for a weekend trip with your friends or family. Do an unrelated project, like drawing or playing music. Take time for rest. You can only go on full blast for so long before your body and mind need a reset. When you take care of yourself, your work benefits as well.
These are just a few of my thoughts at the beginning of the year. Also remember that every single day represents a chance to begin again, so you can apply these suggestions at any time. Best of luck to all of us who are striking out in new directions and looking for new opportunities in the new year!
