After talking about my goals, I realized I have never actually talked about my goal setting methodology.
Every person I know has, at some point, set a target for themselves. Most of them never get obtained.
What you are probably doing
If you are like most people in the professional world, you’ve been taught SMART goals. SMART, if you aren’t familiar, stands for:
- Time bounded
To be clear, there isn’t anything inherently wrong with SMART goals. When implemented correctly, they make good guidelines. The trouble is that most people just don’t have enough practice on each of those components.
The thing glaringly lacking from SMART goals is an actual plan. A goal without a plan is just a wish.
As one former commander of mine used to put it, “You can wish in one hand and shit in the other; see which one fills up first.”
Writing Better Goals
With Winning in Mind, by Lanny Basham, is one of my favorite books. My method is derived from this, though a bit less rigid. The first step in a proper goal is to decide exactly what it is that we want to achieve and when. When we talk of specificity, you need to think about the end state and not the process.
For example, take these two goals:
- Lose 20 pounds
- Weigh 190 pounds or less
If the person who wrote these weighs 210 pounds today, what is the distinction between the goals? They both say the same thing, right? They just state different ways of looking at a target.
This is where psychology comes into play, along with how we think and talk about our goals. The successful person will always talk in terms of how they see themselves at the end. Those who don’t focus on the outcome tend to get lost.
The first person is more likely to say, “I’m trying to lose 20 pounds.” By constantly speaking in terms of “trying,” they subconsciously program their minds to never really reach the goal. They don’t see themselves as someone who weighs 190 pounds, but someone who is perpetually trying to lose 20 pounds. Think of smokers you have known who are “trying to quit,” and get close to the end goal only to revert and continue “trying.”
So, to recap, step one of choosing a specific goal is to choose the specific end state you envision.
Step two is deciding exactly how you will measure such a goal and under what conditions. To truly demonstrate progress, measurements must be done in a controlled and consistent manner. For example, “hitting the ring” doesn’t say a whole lot by itself. Am I shooting from a standing, kneeling, sitting, or prone position? Am I shooting outside in calm weather, or in cold/windy/rainy weather? How much time do I have to prepare for the shot? What kind of rifle will I be using?
Here is how I would incorporate that information into goals, starting with our weight loss example:
- Standing on my bathroom scale in the morning after a shower and before breakfast, weigh 190 pounds or less
- From sitting position outside in calm weather using my primary match rifle, place at least three out of five shots in the x-ring (bullseye) of a standard A-23 target from 50 yards.
- From a fasted state within one hour of waking up, complete a 3.2 mile run over gentle hills in 24 minutes or less
Those three goals are all specific and include measurement conditions. I will know exactly when I have achieved my goal, and I can clearly chart progress towards that goal for feedback and review.
I haven’t mentioned time-bounding, achievability, and relevancy, though.
Achievability and Relevancy
Your goals should be challenging. Easy goals don’t motivate us the way that difficult goals do. Achieving difficult goals gives us a stronger dose of the positive neurotransmitters in our brains that make us feel good about ourselves. Failing to achieve goals does the opposite. Balance those two factors the best you can.
A common problem is that people often set goals in areas they don’t have a large amount of knowledge or experience. If you do not know a lot about a subject, it is easy to incorrectly estimate what a fair amount of time would be to give yourself, or how difficult a goal might be, or even if you’re tracking the right data points. I did this early on starting this blog, and received solid feedback from others that my goals were too aggressive.
For another example, most people use the number on the scale as the sole indicator of health. However, health and fitness experts generally agree that measuring the weight of a person is not nearly as good an indicator of health as using body fat percentage and strength capacity. If you take two women of roughly the same body type who both weigh 140 pounds, but one has a body fat percentage of 20% and the other a body fat percentage of 30%, the former may look like a toned swimsuit model and the other will look flabby. But they weigh the same amount.
Moreover, dropping 10% body fat in a short amount of time is also unhealthy and comes with a high risk of “rebound.” The difficulty and proper time programming must be accounted for. When you set a goal, do your homework!
What About Planning?
How much do you care about achieving your goal? What are you willing to give up reaching it? Don’t make the mistake of thinking that just wanting it is enough. In his great book, Mastery, George Leonard talks about the concept of homeostasis. Whatever life patterns, social relationships, and obligations you have established to this point are going to fight against any effort you make to change something about your life. Change is hard, it makes others feel uncomfortable. So what are you going to give up?
Our fat loss goal is not going to happen by itself. It’s going to take eating right, exercising, and discipline. Are you willing to wake up earlier and feel more tired during the day so you can fit a workout in? Are you willing to put up with ribbing and teasing from friends about your new “clean” eating habits? Are you prepared for the increased time (and fiscal) commitment to buying and cooking your own food?
If these factors bother you more than not reaching your goal, then you will fail.
Whatever your goal, are you willing to trade your life for it? If the answer is no, then stop here and go pick a new goal that you are willing to trade for. Failing to reach your goals will only put you in a spiral of frustration and failure, which will hurt any other goals you have.
Once you’ve got your goal, and put a fair deadline on it (and you really need to put a deadline on it), it’s time to plan for it.
First, list the things that might stop you from achieving your goal? Let’s look at few for our fat loss goal.
- Time – required to exercise, cook, and eat slowly
- Financial resources – It might cost more to buy and cook your own food
- Social relationships – People may give you a hard time for trying to break out of the pigeonhole they put you in
- Convenience – Bringing your own lunch to work is less convenient than eating out
Really take the time to sit down and think about this. List everything that might hold you back.
Now, what are you going to do about it? How are you going to compensate for those things that will hold you back?
- Time – Wake up earlier, pick efficient workouts, eat small meals
- Financial resources – Build a budget that involves less Starbucks or other niceties (Satellite Radio? Luxury cell phone plans? Good beer/wine habit? Comprehensive cable/satellite TV packages? If you aren’t willing to give those up, then this goal wasn’t important enough to you to begin with)
- Social relationships – Pre-build list of comeback quips, form new supportive relationships, get others to join you
- Convenience – Embrace it?
Lastly, how are you going to reach your goal? What is your plan? This will probably require you to create sub-goals and milestones. Follow this whole process again for each of those. How often are you going to exercise? What proportions of fats/proteins/carbohydrates are you going to eat? What is the deadline for each of your milestones?
Perhaps even more important, what is the next goal you want to achieve after you’ve reached this one? Always have another goal in sight. If you’ve reached your goal for body fat percentage, what about establishing a goal for strength? How about winning a competition?
Never stagnate. Never stop growing.