If you don't know where you are going,
you'll end up someplace else.
-Yogi Berra
So you want to make a change. How do you know where you want to go?
Goals are the fundamental building block of change and self-improvement. As everyone knows, goals tell us where we want to go. It’s the light at the end of the tunnel. Whether it’s running a mile or a marathon, setting a goal provides us with a clearly defined thing that we want to achieve. Everyone has some goal they would like to achieve. Let me help you realize your goal.
Goals are the fundamental building block of change and self-improvement. As everyone knows, goals tell us where we want to go. It’s the light at the end of the tunnel. Whether it’s running a mile or a marathon, setting a goal provides us with a clearly defined thing that we want to achieve. Everyone has some goal they would like to achieve. Let me help you realize your goal.
Setting effective goals
We will work towards developing a goal throughout this post to give you an example of how to proceed. If you'd like feedback on your goals, feel free to email me at the address below. I'm here to help you.
Let’s say your goal is to run more. This is what’s called an “Outcome” goal. It’s the destination you want to reach. This could be running more, passing a certain test, calling your mom once a week—whatever you want. For the sake of this activity, let’s look at our example:
I want to run more.
This probably sounds like a goal you may have set for yourself, but I'm here to show you how we can make it better.
Let’s say your goal is to run more. This is what’s called an “Outcome” goal. It’s the destination you want to reach. This could be running more, passing a certain test, calling your mom once a week—whatever you want. For the sake of this activity, let’s look at our example:
I want to run more.
This probably sounds like a goal you may have set for yourself, but I'm here to show you how we can make it better.
SMARTS Goals
In setting goals, an acronym that helps you determine if a goal is an effective goal is SMARTS, adapted from Smith (1994), but with a slight tweak. Instead of "action-oriented" goals, I have “adjustable” goals. That means your goal should be Specific, Measurable, Adjustable, Realistic, Time-Bound, and Self-determined. I’ll go into what each of those mean, using our initial goal:
To run more.
To run more.
Specific
Your goal is as specific as possible. The more specific, the more it makes you think about everything it’s going to take, and it makes it real for you.
For our example, how can we make it more specific? Are you shooting for a specific time? Finishing place? It doesn’t matter what it is, just be specific. For our example, let’s add distance:
To run a marathon.
For our example, how can we make it more specific? Are you shooting for a specific time? Finishing place? It doesn’t matter what it is, just be specific. For our example, let’s add distance:
To run a marathon.
Measurable
A measureable goal is one that can be defined and quantified. Can we quantify our goal as it currently stands? Kind of, but we can do a lot better. Think about how a race can be measured: time, finishing place, distance. We already have distance, so let’s add some more detail. Let’s say we want to run it in under four and a half hours. That’s a little over 10 minute per mile pace, a very respectable speed for a novice runner. Let’s plug that in.
To run a marathon in under 4 hours and 30 minutes.
To run a marathon in under 4 hours and 30 minutes.
adjustable
A goal must be adjustable—if we are unable to achieve our goal, as everyone is bound to do at some point, we need to be able to adjust our goal. This goal is a great, adjustable goal. If we are unable to complete it, or it turns out it was too easy, we can always alter the pace to make it easier/harder as needed. So let’s move on.
realistic
An effective goal must be achievable but challenging. If a goal is too hard, repeated failures will lead to feelings of hopelessness and potentially quitting before you reach your goal. If it’s too easy, you’ll become bored, and again, probably quit. The perfect goal is one that you can achieve most of the time, but it takes a lot of work. That way, when you do achieve it, you will get that feeling of accomplishment that comes with hard work.
To run a marathon in 4 hours and 30 minutes.
Great! But if you’re new to running, this goal is a little too hard. This can be your ultimate long-term goal, but without intermediary goals, you don’t have direction. So how about we start with a 5k (3.1 miles). While it will be difficult for someone new to running, it is definitely achievable. And once you complete that race, it will encourage you to train for the next step, a 10k, then half-marathon, and finally, a marathon!
To run a 5k.
That’s better. Now let’s assume roughly the same pace, maybe a little quicker to account for the shorter distance.
To run a 5k in under 30 minutes.
To run a marathon in 4 hours and 30 minutes.
Great! But if you’re new to running, this goal is a little too hard. This can be your ultimate long-term goal, but without intermediary goals, you don’t have direction. So how about we start with a 5k (3.1 miles). While it will be difficult for someone new to running, it is definitely achievable. And once you complete that race, it will encourage you to train for the next step, a 10k, then half-marathon, and finally, a marathon!
To run a 5k.
That’s better. Now let’s assume roughly the same pace, maybe a little quicker to account for the shorter distance.
To run a 5k in under 30 minutes.
Time-Bound
Your goal needs an end date by which to achieve it, otherwise you end up flapping in the wind. Have a specific race you want to complete? Sign up for it! Give yourself a date you have to do it by. Put the pressure on. That way, you know exactly when you have to finish.
To run the local 5k on January 1st in under 30 minutes.
Now the goal is starting to take shape.
To run the local 5k on January 1st in under 30 minutes.
Now the goal is starting to take shape.
Self-Determined
The goal has to come from YOU. To me, this is the most important aspect of goal setting, but the one that’s most overlooked. Have you ever had a coach, or a boss, or a parent set a goal for you? Sell a certain amount, score a certain number of goals, or get a certain grade on a test? Goals that you didn’t really care about? How are you going to put in the hard work necessary to achieve a goal if you don’t even care about the goal? This is why a great goal has to come from YOU. The more important a goal is to you, the more likely you’re going to work your butt off to achieve it.
I want to run the local 5k on January 1st in under 30 minutes.
Now frame it as something you’re going to do, not just something you want to do. I want someone on the street to give me a million dollars for nothing-- wanting isn’t going to make anything happen.
I will run the local 5k on January 1st in under 30 minutes.
Now we have an awesome, effective goal that tells us exactly where we want to go. Next post, we will talk about creating a road map to get there.
I want to run the local 5k on January 1st in under 30 minutes.
Now frame it as something you’re going to do, not just something you want to do. I want someone on the street to give me a million dollars for nothing-- wanting isn’t going to make anything happen.
I will run the local 5k on January 1st in under 30 minutes.
Now we have an awesome, effective goal that tells us exactly where we want to go. Next post, we will talk about creating a road map to get there.
Smith, H. (1994). The 10 natural laws of successful time and life management: Proven strategies for increased productivity and inner peace. New York, NY: Warner Books.
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