How to set mindful, achievable goals in 2019

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By Amelia Harvey

 

It’s that time of year where everyone is talking about goals and resolutions –
you’ve probably been considering how you would like your 2019 to unfold as
well! But perhaps you’re wondering how this year will be different to all the
others where you started out with the best intentions, only to get to the end of
the year to realise that you didn’t quite make those goals happen.
This year can be different! By taking a mindful approach you’ll be able to set
goals that not only work for you but that you’re more likely to actually achieve.

 

Use the following process and make 2019 the year you make those big goals a
reality:

Step 1: Brain Dump
Start by writing down everything you want to do or achieve in the new year – if it
makes it easier you can do this for separate life categories, for example; finances,
career, relationships, health, travel and leisure activities.

Step 2: Feel into it
Write this out as a succinct list of goals and take some time to read back over
each goal and visualise yourself achieving it. In particular, pay attention to how it
feels to have that goal become your reality and write that feeling next to the goal.
You might find that some of your goals make you feel tired or flat when you read
them so take a few extra moments to consider why this goal is on your list – is it
there because it will make you feel more fulfilled or empowered? Or is it there
because you think it will impress your friends, colleagues or parents? If it’s the
latter, take it off your list – goals that are centred around pleasing others or
obtaining admiration will take your energy away from your other goals…and
leave you feeling flat, even if you do manage to achieve them.

Step 3: Get SMART
Use the SMART method and make sure each of your goals is
Specific
Measurable
Attainable
Realistic
Time-bound

For example, change a goal like ‘travel more’ to something SMARTer, like ‘I will
save $2000 per month towards my travel fund by working 10 hours of overtime
each month and take a 3 week trip to South East Asia in November’.

 

Step 4: Schedule it in

Now you’re crystal clear on your goals, it’s time to make room for them in your
calendar. Using a digital calendar is a great way to make sure you’re working
towards your goals every week so open yours and map out regular time to work
towards your goals – this might mean scheduling in workouts, meditations, or
time to shop and prepare meals.
If you have a savings goal, set up automatic transfers and set aside time
fortnightly or monthly where you do a detailed review of your finances.

 

Step 5: Share and support
Simply by sharing your goals with the people close to you, you’re more likely to
achieve them. You might like to team up with a ‘goal buddy’ and hold each other
accountable with weekly check-ins and celebrate small wins along the way –
you’ll be amazed at how motivating this is! Lots of people like to keep their goals
to themselves with the idea that they will quietly work away on their goals and
reveal them in a blaze of glory when they’ve been ticked off but this secrecy
means you’re not held accountable and more likely to give up.
Think about what other support will help you achieve your goals – perhaps you’d
benefit from hiring a personal trainer, business coach or seeing a financial
planner. Consider if hiring a cleaner or gardener would free up your time to
work on your goals or explore your childcare options if you have kids.

 

Step 6: See it and believe it
It might be hard to believe but one of the number one reasons that people don’t
achieve their goals is because they forget about them! Write out your goals and
put them in a place you’ll see them every day – you could make them your
desktop background or tape them to a mirror. Visualisation is used by top
athletes and other high achievers to improve performance and neuroscience
studies have shown that just by mentally rehearing a task or event, the
associated brain region is activated as though it’s actually happening. Whatever
you do, make sure you’re reading over your goals at least once a day and
regularly visualising yourself achieving them and you’ll be on your way to your
most successful year yet!
Happy goal setting and have a vital 2019!

 

References:
MacLeod, L. (2012). Making SMART goals smarter. Physician executive, 38(2), 68-72.
Munson, S. A., & Consolvo, S. (2012). Exploring goal-setting, rewards, self-monitoring, and
sharing to motivate physical activity. PervasiveHealth, 2012, 2532.
Ungerleider, S., & Golding, J. M. (1991). Mental practice among Olympic athletes. Perceptual and
Motor Skills, 72(3), 1007-1017.

2019-01-15T11:20:28+00:00January 15th, 2019|Goal setting, Mind|