Goal setting is an interesting process. When done in an effective way, it can create superior levels of success. Where I have seen this process to fail me is when I am not specific enough. The times when I have written down my goals without the why behind the destination, I have fallen short.
It can be very helpful to create a plan for action that is propelled by impactful levels of motivation. After all, we are dynamic individuals who ultimately thrive off of deeper stages of meaning. If our professional goals are not identified with a level of purpose, we may never reach them. Not from a lack of trying, but simply from a minimized level of importance registered in the brain.
Start with the WHY
Determine what it is about the goal that drives behavior. The daily steps to meet the goal become crystallized when we feel and understand the purpose behind it.
Take 10-minutes to perform the exercise at the same time each week for the next four weeks straight. Since our workweek is dynamic, goals and projected outcomes can shift. It is valuable to keep coming back to the foundational purpose behind the goal itself.
Write down a statement rooted in the present rather than the future. Simply by shifting the messaging to the present moment, the brain registers the goal differently. Example- I am the partner in my law firm with a salary of x number of dollars. While that may be a long-term goal, you are activating neurons in the brain to perceive it as happening.
Take the broad present statement, and write three bullet points with specific reasons why this goal is important to meet. Stay in the present tense. The more specific and personal the better. Example- As a partner in my law firm, the part of my personality that is fueled by leading others is being met. My happiness level is consistent because I feel a purpose in my work, and I am able to use my years of education to expand other’s careers.
Come back to the same statement each week. Write three new bullet points. These may be similar to the week before or new, based on how you feel. There’s no right or wrong, as long as you describe your why.
Commit to Consistency
Goal setting is one of the ways to enhance the brain’s neuroplasticity. We have neural synapses firing at all times, creating memories and imprinting new information. The process of setting goals is a way to propel a growth mindset, activating the prefrontal cortex in the brain to focus on top priorities and recognize the benefits of change.
A study of multiple sclerosis patients at the University of Texas found that patients who set ambitious wellness goals had fewer, less severe symptoms than a control group. The activity in their prefrontal cortex went up, and fear centers in the brain slowed. In effect, goal-setting actually helped improve their brains.
Create a Plan for Action
Similar to the commitment to our virtual meetings, having a specific schedule reflected in the calendar when you will perform the goal setting exercise is an important step in reaching goals. As soon as we receive a meeting invite, the time is typically blocked in the calendar. Treat your goal setting exercise in the exact same way. Plan a consistent time every day that you protect. It can be incredibly beneficial to have the same window of time each week to build the foundational habit.
Shift Mindset
Instead of going through the cycles of disappointment when goals are not being met as fast as we expect, integrate a few simple strategies to gently shift mindset:
Observe negative thoughts:
Attention to the body in the midst of stressful or disappointing experiences. Taking a moment to simply notice the breath and any discomfort felt. The body is a sophisticated system and can easily tell us when it is time to calm itself. In most circumstances that are stressful, we can feel the tension in our stomach or chest. By simply observing where this tension shows up, we can create a sense of ease by shifting from shallow breathing in the chest to slow expansive breaths in the belly. Take one minute- inhale for 3,2,1, exhale for 5,4,3,2,1- inhaling through the nose, feel the belly expand with breath, exhaling through the nose release. Perform for 5 rounds.
Neutralize negative thoughts:
Allows for discernment, recognizing a thought or feeling is just mental activity, not our identity. It can be very easy to attach emphasis to specific emotions felt throughout the day. This can be an exhaustive process as there are such an array of emotions we will experience. By doing our best to apply objectivity to strong emotions, we have the ability to create that space between the feeling and how it is expressed. We can notice the emotions as if they were clouds passing in the sky, acknowledging that they are there, and then let them go.
