Life Coaching

Tips for Setting and Achieving Goals

By Amanda Wintink, PhD

1. Be realistic and honest. If you haven't exercised in 10 years and set a goal of going to the gym 6 days a week, you are likely to over do it or not do it at all. Implement change slowly so that it can be sustainable.
2. Pick a resolution that is measurable. Resolving to get organized is hard to measure. Instead, set out specific organizational goals. For example, getting an agenda and using it is more measurable than simply "getting organized". Resolving to "exercise more" is difficult to measure. Instead, set goals for the exact number of days you intend to exercise and then keep track of your progress.
3. Don't quit if you aren't perfect. New Year's Resolutions don't have to be all or none. If you slip, use it as an opportunity to evaluate the realistic nature of the goal you're setting. If you miss going to the gym one day then make note and move on. Keep on the schedule you assigned to yourself rather than trying to double up from a skipped day or a fall off track.
4. Re-evaluate often. If you chose a resolution that is too easy to achieve, step it up a notch. If you chose a resolution that is too difficult, ease up a bit. Evaluate often so that you can stay mindful of the change you are trying to make and to continue to develop and integrate the change into your life. Re-evaluate your goals often so you can maintain realistic and measurable outcomes.
5. Social support. Bring in support from friends, family, partners, etc. who can help you achieve your goals. Be honest with them when you need their help but also recognize when you aren't doing the work yourself.
6. Reward yourself. If you achieve your goal then reward yourself with something healthy. If you're trying to quit smoking and you don't have a cigarette for a day, don't allow yourself to have 2 the following day. Instead, reward yourself with something like an extra coffee break to enjoy your accomplishment with relaxation.
7. Don't be too hard on yourself. Be happy that you are aware of the change that you need to implement. That's the first step! The best results will occur with slow and steady change rather than a quick fix that you cannot maintain. Follow the steps above so that you can embrace the process rather than just worrying about the outcome. This will help you live in the moment of the journey, knowing that the goal will eventually come.

More Life Coaching Info

Tips for Setting and Achieving Goals

Follow Your Heart

Mindful Eating

Stress Reduction

Find the balance

Understanding Stress

Relaxation & Work-Life Balance Workshops

Sports Mental Skills Training

Clean Up Your Mental Clutter Tips...

Clinical Hypnosis

Neuropsychoidiology

Back to Life Coaching