Yesterday, I was doing an e-counseling session and the topic of goal setting came up. I thought that it would be fun to discuss this topic on OSG and elaborate on my previous goal setting post.
Short Term vs. Long Term Goals:
1) Short term goals help you achieve long-term goals.
It would be silly for me to say that I want to run a marathon by my 30th birthday and then not set any short-term goals that would help me get there (e.g., I will run 3 times per week increasing my mileage by 10% each week).
2) The beauty of short-term goals is that they change often and keep our motivation UP!
3) Short term goals should be challenging, but not too challenging.
For example, I set a short term goal of running the 10k race this past weekend. I had the option of signing up for the 1/2 marathon, but I knew that the goal would be too challenging given my lack of training and injury recovery. Make sure your short terms goals are attainable! Success breeds more success (and confidence). The point here is to set realistic goals that we can achieve and keep progressing to the long term goal.
Now, complete this Goal Planner that I adapted from the one in my Health and Wellness textbook:
A.Write down 3 accomplishments that you are proud of in your life. Beside each one write down how each of them made you feel.
B.Write down 3 goals that you want to achieve over the next 3 months. It can be anything. Some examples are: increase exercise, reduce stress, increase flexibility, try new foods, cook more, increase energy, reduce illness, tone up, drink more water, reduce muscle pain, sleep more/better, take a course, make more money, etc. Also write how they will make you feel!
C Write down ‘terminals’ for each goal. In other words, how you will know when the goal is completed or ended. Write a start date and a finish date if you want to get really specific.
D Now comes the planning part. Write down what you need to do to achieve these goals! Be as specific as possible as list as many points as needed for each goal.
Here is mine to start us off!! :)
A. Accomplishment –> Feeling
1. Graduating with my MA degree –> Proud, successful, determined, accomplished, smart, capable, hard-working
2. Starting my own business –> Innovative, creative, daring, inspiring, unexpected, passionate, honest, scared
3. Helping others –> Alive, loving, inspired, peaceful, thoughtful, caring, challenging, growing, anxious, hopeful, passionate, very happy, fulfilled, dedicated, loyal.
B. 3 goals in 3 months –> Feeling
From June 17, 2009 to Sept. 17, 2009
1. Acura 10 mile race (July 19, 2009) –> Like a strong, fit runner! Proud, happy.
2. Finalize Glo Bakery recipes + website info/updates by end of summer –> Organized
3. Write Nutrition + Wellness exam (and pass) by end of summer –> certified, confident, prepared
C. See above.
D. Planning!
1. My goal is to run two times per week, ideally with one shorter run (3-4 miles) and one longer run (5-7 miles) eventually building up to the race distance (16k) by mid July. Continue to strength train 2x per week and cross train. Stretch!!!
2. Continue experimenting with new recipes. Try new organic and healthy substitutions in my current recipes. Test, test, test and have family and friends review the baked goods. Update all nutritional info on finalized products. Take professional pictures, update descriptions/ingredients, etc.
3. Finish reading manual. Review manual. Do study manual and practice questions over and over. Prepare not only for written exam, but for practical exam as well. Take CPR course and pass it.
Now it’s your turn!
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I also like the SMART system for setting goals.
It stands for Specific, Measurable, Action-oriented, Realistic, and Timed.
Specific: Clearly define your goals! Be specific as possible. This is a good example of a specific goal: “I want to cook at least 4 nights per week” instead of “I want to cook more.”
Measurable: Set goals that can be measured! For example, “I want to bring my waist size down to 31 inches.”
Action-oriented: Create action oriented goals such that tell you HOW you are going to achieve your goal. For example, “I will cook 4 times per week by preparing a large dinner every Sunday and freezing leftovers for quick heat up. I will also pick two new recipes on Sunday and include the items on my grocery list.”
Realistic: Example of a realistic goal: “I will lose 1 pound per week” or “I will limit my sweets/desserts to 4 times per week instead of 6-7.”
Timed: Set a timeline or date that you want the goal completed! For example, “I will run my next race on July 19th”
Today’s question:
Ok, everyone list ONE short term goal and ONE long term goal off the top of your head…..GO!!!!
Me:
ST: Take a cupcake decorating class
LT: Be a health and wellness counselor (out of house and online)
This was a fun post!!!
See you this afternoon! :)
Love this!
ST: Run under 20 minutes in my next 5K
LT: Get into grad school and get A’s!!
Great post! I really appreciate that you set out specific types/steps of goal planning. Very helpful!
ST: Eat mindfully today, this week, this month.
LT: Become an RD and maintain in-hospital and private practice!
What a great post about goal setting!! Thank you soo much!!
Short Term: Pass my NCLEX (Registered Nurse licensing exam)
Long Term: Apply and get into a nurse practitioner program…then have a successful career as an NP
Short Term : lose these last 9 lbs.
Long Term : become a PR agent after finishing school
Love this post! I’ve been focusing on setting goals lately, especially the little things that will bring me to the bigger things that I want/need.
I love goal setting. I’ve heard this story a few times but can’t remember the source so some of the details may not be exact but I’ve been told it by professor’s at school so I know the premise of the story is right.
They did a study at Harvard that followed a graduating class in the 60’s throughout their careers. Of those that graduated 10% wrote down their goals, 50% had goals in mind, and 40% were unsure as to what they wanted out of life. 20 years later, when looking at this same graduating class, the 10% that had written down their goals had more wealth than the combined 90% of the rest of the graduating class.
Goes to show how important goal setting is.
My Short term goal: Graduate Business School and find an articling job in accounting
My Long term goal: Find some spirituality in my everyday life that brings me peace and brings down my stress levels
great idea!
short term: incorporate more veggies into my diet daily.
long term: find out what the heck my passions are and find a job that incorporates them!
Awesome post! I will definitely be using the Goal Planner.
Off the top of my head:
Short term: Incorporate more out-door activities
Long term: Set up a fitness program my husband and I do together.
Fun post!!
SHORT TERM – Join a local yoga studio
LONG TERM – Move to Austin, TX and pursue design work
I love goal setting! I love achieving them even more :D
Short term: complete a triathlon (2 1/2 weeks until the race!!!)
Long term: Be my own boss
Ohhhh this is a good, productive post!
Short-Term: Find a full-time job with benefits ASAP.
Long-Term: Eventually discover what my true passions are and pursue them!!!
awesome angela!
i’ve got this post saved and i hope to goal brainstorm tonight as i unwind :)
I think it’s so important to set goals, so you know what you’re striving for.
My shrink and I just started SMART Goals! Mine are to lift weights three times a week, listen to meditation/relaxation tapes 2x a week, and practice piano 2x a week. I’ve got to get those all done in the next 3 days!!!
Angela,
You are an amazing lady. I couldn’t believe where do you have the time to do all those you want to achive all your goals. I really admire you for all your acoomplishments.
Short Term goals : To get back to my 6 days exercise routine for 12 weeks and give up ciggies.
Long Term goals : To be successful in my career and also to know what I really love doing in my spare time.