| Buy a new home, get the big promotion, travel to | | | | can measure, i.e. a better quality of sleep. |
| exotic locations, or get into shape. Whether we | | | | Now, let's use Mary, my imaginary new personal |
| document and track them, or just daydream | | | | training client, to clearly illustrate an anchored goal. |
| about achieving them occasionally we all have | | | | Mary is a busy executive who has gained a great |
| goals. Sadly, many people fail to achieve their | | | | deal of weight due to her sedentary lifestyle and |
| goals. And why is this the case? | | | | stressful work. When she is initially asked what |
| Frankly, many are unable to maintain their | | | | her reasons are for hiring a personal trainer she |
| motivation over the long haul, others are afraid to | | | | states "I want to lose 20-30lbs". This would be |
| try and risk failure, and some simply choose to | | | | her surface and/or extrinsic goal. Upon further |
| focus on goals that are unattainable to begin with. | | | | probing Mary admits that the reason she wants |
| So what measures should people take to ensure | | | | to lose the weight is to increase her energy level. |
| that they achieve the goals they set for | | | | This statement reflects her intrinsic goal. She then |
| themselves? Well, I have found that the 3 steps | | | | goes on to relate that she hopes to eventually |
| below work for me when it comes to goal | | | | get back to playing squash and reconnect with |
| setting. | | | | her old friends. Finally, with this last declaration |
| Step 1 | | | | from Mary we have discovered her underlying |
| As you begin to set your goals you want to | | | | goal. Once Mary makes the connection that for |
| make them SMART. SMART is an acronym for: | | | | her losing weight is a means to an end -- namely, |
| S= Specific (Provide details, how long, how much | | | | establishing old friendships and returning to a sport |
| etc.) | | | | she loves -- her goal to lose 20-30lbs will be |
| M= Measurable (The achievement of your goal | | | | anchored in her mind. And, when that happens |
| should be quantifiable and easy to measure) | | | | Mary will be more likely to succeed. |
| A= Attainable (Be realistic, set smaller goals or | | | | By clearly establishing your intrinsic and underlying |
| chunk down your bigger goals) | | | | goals you are likely to increase your motivation to |
| R = Rewards-Based (Attach a reward to each | | | | stay on track. This happens because oftentimes |
| goal) | | | | an individual's intrinsic and underlying goals are |
| T = Time Bound (Set specific dates for goals) | | | | more readily achieved than his or her surface and |
| To illustrate the SMART method of goal setting I | | | | extrinsic ones. In my experience as a personal |
| will use the very vague goal "I want to travel to | | | | trainer, clients usually report increased energy |
| Africa one day". | | | | levels and an improved sense of improved well |
| Specific: I will travel to Egypt and stay for 1 | | | | being within two weeks of starting a new |
| month. | | | | exercise program -- long before they see any |
| Measurable: I will save $9000.00 dollars for my | | | | significant weight loss or strength gains. As a |
| trip. | | | | result, they feel positive about their workouts and |
| Attainable: I will put a minimum of $500/month | | | | are motivated to continue working towards their |
| over the next 18 months into my savings | | | | fitness goals. In essence whatever your goal |
| account for my trip. | | | | might be, connecting with the feelings and |
| Rewards - Based: I will be sure to get a | | | | experiences you want as outcomes of moving |
| photograph of myself on a camel in front of the | | | | towards it, will anchor it in your psyche and help |
| pyramids. | | | | you to stay motivated as you work to attain it. |
| Time Bound: I will book my ticket to leave for | | | | Step 3 |
| Africa no later than July 31, and return by August | | | | Review your goal list frequently. Many people are |
| 31, 2008. | | | | guilty of creating lists of well thought out goals |
| Then, from this clear break down of the goal you | | | | and then failing to fulfill them because they never |
| can then boldly state: "I will travel to Egypt to see | | | | review them. Additionally, it is unlikely that you will |
| the pyramids and stay for 1 month between July | | | | recognize if the goals you set in the past are |
| 31 and August 31, 2008 after saving $9 000.00 | | | | meaningful to you in the present, if you do not |
| for the trip". As this re-framed goal clearly | | | | reflect upon them at regular intervals. I have |
| illustrates, the SMART process will help you to | | | | found that reviewing my goals makes me feel |
| gain greater clarity around your goals. | | | | focused and re-energized. So, my suggestion? |
| Step 2 | | | | Once you have clarified and anchored your goals |
| Anchor your goal in your mind, by determining | | | | in your mind, review them on a regular basis - |
| what feelings or experiences you wish to have as | | | | daily, weekly or monthly - whatever works for |
| a result of attaining your goal. You need to be | | | | you. By doing so you will keep them at the |
| clear about the reasons why you want what you | | | | forefront of your mind, be motivated by all that |
| are aiming for, in order to be in a position to | | | | you accomplish, and increase your chances of |
| focus on achieving it with all you've got. | | | | overall success. |
| Essentially, individuals need to determine their | | | | At the beginning of this article I pointed out that |
| surface, underlying, extrinsic and intrinsic goals in | | | | many of us fail to reach our goals. I strongly |
| order to achieve the goals they set. But what | | | | believe that it does not have to be this way. We |
| exactly are surface, underlying, extrinsic and | | | | all have the potential to achieve our goals if |
| intrinsic goals? Susan Cantwell, renowned lifestyle | | | | develop the habit of: |
| coach and personal trainer, offers the following | | | | *Making our goals SMART. |
| definitions. | | | | *Establishing intrinsic and underlying goals, as well |
| Surface goal: Something we think we must | | | | as surface and extrinsic ones. |
| achieve in order to gain something else. | | | | *Reviewing our list of goals frequently to track |
| Underlying goal: That 'something else' that is linked | | | | our progress. |
| to our surface goal; usually a feeling or state of | | | | So follow these steps the next time you decide |
| mind, such as a sense of accomplishment. | | | | to set a goal. If you do I am sure you will be well |
| Extrinsic goal: Any goal that can be measured by | | | | on you way to successfully fulfilling your goals, |
| an external mechanism. | | | | and living your way into the life you dream of. |
| Intrinsic goal: Goals whose achievement only you | | | | |