How to set and achieve effective goals

Setting personal goals gives us something to aim for.

Having something to work towards means you can put your energy into specific actions that will get us closer to where we want to be. Like having a clear roadmap with landmarks along the way, a goal helps us decide which path, or actions to take. We can think of the landmarks as being the milestones and small wins we celebrate on the way.

Celebrating achievements is important because it gives our brains a hit of dopamine, which helps keep us focused on the end goal.

In the bigger picture, having a goal also gives us a sense of control, and that is especially helpful when we might feel overwhelmed or anxious.

What should my goal be?

An effective goal can be anything – the what doesn’t matter as much – so you can let your imagination go wild!

Most personal goals aim to improve some aspect of life. They’re usually the things we want but have difficulty achieving, even when we know they are achievable. Maybe it’s that you want to go to the gym every day, save money for a holiday, buy a new car or quit smoking. You might have study or career goals. Or you might want to change another aspect of your health or wellbeing.

The thing that does matter, is how you set your goals.

Let’s take a look at effective goal setting and how to give yourself the best chance at achieving yours.

When goals aren’t effective

Not reaching goals comes down to a few things though most of the time, you’ll probably find:

1. Goals are too vague
   
   Your goals might not be specific enough. For example, it’s too vague to say your goal is to ‘spend more time with whanau’ or ‘save for a holiday’. You have to break it down into smaller steps. There also needs to be a way to see how you’re progressing
   
2. Goals aren‘t realistic
   
   It’s great to be ambitious. But if your goal is too ambitious, you can set yourself up to fail before you even begin. This might be the case if you set a goal to save $10,000 in 6 months, without a way to find that money in the first place.
   
3. There’s no plan
   
   Sometimes, not enough thought goes into what you might need to do to achieve your goals. What are the milestones or the ‘landmarks’ we mentioned earlier that you can reach along the way? What big changes do you need to make to reach your goals? And then what small, gradual changes can you make that will get you to the bigger change?
   
   To reach a goal, it usually means changing behaviour. This takes time, and isn’t something you can expect to happen overnight. You might need to plan for learning a new skill or gaining knowledge. There could be another kind of barrier you need to overcome, and you need to plan for this, too.
   
   So, what’s the plan, Stan?
   
4. There’s no way to stay accountable
   
   If you don’t figure out a way to keep yourself accountable, it’s easier to give up when things get tough. Once you’ve shared your goals out loud or written them down, they feel more real. You can also ask someone to check in with you to help keep you on track.

Here’s how to set effective goals

A popular way to set effective goals, is by using the SMART method. SMART goals are:

Specific – they describe the what, why and how
Measurable – they have numbers or milestones that you can measure and track
Achievable – they are realistic for the resources available to you
Relevant – they align with your long-term priorities
Time-bound – they include a clear deadline

• (S) Specific (Why, Why, How)
  Be as specific as possible with your resolutions.
  
  Instead of: ‘I want to save for a holiday’.
  Try: I will save $2000 for a holiday in Taupō in February 2027.
  
  If your goal is financial, work out the amount you need and by when.
  
• (M) Measurable (Trackable Progress): Keep a journal, or use an app to track your progress. If you can see your progress, it will help you to stay motivated and on track. What will the milestones be? What do you need to do to make your goal happen?
  
  Goal: I will save $2000 for a holiday in Taupō in December 2027
  Plan: I will set up an automatic payment of $50 from each fortnightly pay to a savings account.
  To Do: list the things you need to do to make that happen and by when
  
• (A) Achievable (Realistic For You): Is your goal possible with the resources you have? Make a list of the things that you need to do to make it happen, and by when. Think of possible set backs and what is in your control, to move past barriers.
  
  ✔️ I will open a savings account so that the money doesn’t get lost in everyday spending
  ✔️ $50 a fortnight will feel a bit tight. I will cancel Netflix and make lunches at home 4 days a week so I am not caught short
  
• ( R) Relevant (aligns with your long-term priorities): Do your goals work in with other long term plans?
  
  Goal: I will save $2000 for a holiday in Taupō in December 2027
  Plan: I will set up an automatic payment of $50 from each fortnightly pay to a savings account.
  To Do: Open a savings account, cancel netflix, add lunch items onto shopping list
  
  ✔️ Going to Taupō will mean I get a break from the city
  ✔️ Going to Taupō means I am close to friends
  
• (T) Timebound (have a firm deadline): Do you have dates and time frames to aim for?
  
  Goal: I will save $2000 for a holiday in Taupō in December 2027
  Plan: I will set up an automatic payment of $50 from each fortnightly pay to a savings account.
  To Do: Open a savings account by Friday, cancel Netflix by Wednesday, add lunch items to the shopping list tomorrow
  
  Time frames: I need to have x amount by x date. I will set a reminder to check my balance every month.
  

Other things you can do

Find Support

Surround yourself with support wherever possible. Can you share your goals with friends or colleagues by sharing your goals? Do you need to ask a friend to switch your coffee catch-ups to walks to help you reach your goal?

Other ways to find support could be:

• Joining a support group or networking group
• Find a Facebook group dedicated to people trying to reach similar goals
• Seeing a professional, like a personal trainer, financial advisor or employment advisor
• Your GP or a health coach at your doctor’s clinic if your goal is health-related
• A service such as Equip’s Awhi Ora or Dietician Services

Be Flexible

Life is full of unknowns! So be kind to yourself, and if you need to adjust your plans, practice self-compassion and keep moving forward.

Be Realistic

Goals need to be relevant to your day-to-day life and consistent with your values, too. For example, if you value family time and connection, make sure you don’t overcommit in other areas. Protect your time and resources so that you have space for the things that matter most to you.

Celebrate

Celebrate the wins – small, big and especially the unexpected. This is an important part of training your brain to become accustomed to the new behaviours you need to see to achieve your goals.

Tools

There are heaps of ways to help with goal setting. The key is finding something that works for you.

• Use a method such as SMART
• Head to Sorted.org.nz – this is a great place to start as it walks you through your goals and helps you to plan them out
• Banks often have goal trackers to help if you are saving for something in particular
• If you are visual, try printing a picture of the goal you are aiming for – is it a place? Print it out and put it somewhere you will see every day
• You could also try an app like Googles Goal Planner or Griply
• Try the Reminders and calendar on your phone
• Always be careful about what personal information you share online and check  how a website or app, uses your data

And remember: a goal without a plan is just a dream.

Moemoeā ngā wawata

Berkman, E. T. (2018). The neuroscience of goals and behavior change. Consulting Psychology Journal, 70(1), 28–44. https://doi.org/10.1037/cpb0000094