Setting Goals

Now its January there’s lots of discussions about setting New Year’s resolutions, but they can be hard to keep up with. How about a new way of thinking about the year ahead? Instead of focusing on what you won’t do anymore, why not set an achievable goal, something positive to focus on.

Think about something you want to achieve and think of the things you can do each day to achieve that goal.

Decide what matters to you- What is important? What would help you to move forward?

Think it through- how would you feel if you achieved your goal? What could change for you? Will the changes be positive?

Focus on behaviours not emotions- Your goal should be about changing behaviours, not about changing emotions. For example, instead of saying ‘I want to feel less anxious in social situations’, say, ‘I want to start socialising more and going to social occasions’, similarly, instead of saying ‘I want to feel less stressed, say, ‘I want to manage my college work load better’.

Prioritise your goals- if you have more than one list them in order of importance.

Small steps- Write down small steps you need to achieve to reach each goal.

Be specific- Write what you are going to do to reach your goal, for example, instead of saying, ‘I want to exercise more’, say, ‘I’m going to walk twice a week to college’.

Be realistic- goals can be challenging, especially if you have never done what you are trying to achieve.

Stick with it, focus on what you want to achieve rather than what you want to happen.

Support- encourage others to support your goals, think about who and what will be positive to you in achieving your goals and who or what could knock you back. For example, if you want to stop smoking, reducing the time you spend in the smoking area will help.

Plan ahead, if you are going to walk to college twice a week, make sure you get your trainers and rain coat out ready the night before.

Goal Statement

Overall goal – to manage my social anxiety

Working goal – to go to a social or college gathering twice over the next two weeks and speak to someone I don’t know for five minutes while feeling anxious.

Remember

Make your goals SMART:

Specific. Does your goal clearly and specifically say what you want to achieve?

Measurable. How will you know if you’ve achieved your goal?

Achievable. Is your goal within your control? What might get in your way?

Realistic. Why is achieving your goal important to you? How will it affect your life and others? Does it reflect what most matters to you?

Timely. When do you plan to reach your goal?

It may take a while before you start to feel comfortable so don’t worry if you have not met your goals straight away, think positive and continue with your steps.