Goal SMARTER Not Harder
Narrowing your goal for our coaching consultation will ensure you get what you want from our time together, and that I can support you better.
"Specific" Tips
Make your goal SPECIFIC by defining exactly what you want to achieve.
I want to __________ more.
I want to __________ less.
Avoid words like be, have, do, see, feel, think, love, realize, know, understand. They are too UN-specific.
Ex: I want to know more about astrology; I want to have less anger about the past; I want to realize why I do something; I want to think less negatively.
Instead, try to use words that show you in action, like learn, watch, ignore, play, write, create, avoid, practice, say, generate, perform, run, drink.
Ex.: I want to learn to read a natal chart, I want to ignore petty behaviors of others, I want to perform better at my work metrics, I want to watch more of my kids' games.
Need one? Take one!
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I want to quit texting others for validation.
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I want to launch my website for my side hustle.
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I want to replace negative self-talk with reminders of my strengths.
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I want to stop checking my exes social media.
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I want to practice new skills to reduce racing thoughts at night.
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I want to release my resentment about what happened.
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I want to identify three possible career paths for me.
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I want to ask more questions in work meetings.
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I want to eliminate negative interactions with my coworker.
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I want to enforce boundaries with my inlaws so that they will not interfere with my parenting choices.
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I want to stop stress eating after 8pm.
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I want to stop bringing my work home.
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Instead of arguing about the same thing with my partner, we want to collaborate on a solution.
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I want to verbalize my needs to my partner in the moment without fear or blame.
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I want to socialize more with new people.
"Measurable" Tips
The "M," or measurable, part of your goal will determine your success.
There should be a word or phrase in your goal that will be measured.
Decide the way you will collect your measurements.
Ways to Measure
Set milestones.
I want to launch my website for my side hustle.
Instead of a yes/no measurement, set checkpoints along the way.
Get domain Design logo Launch site
Daily Tally.
I want to replace my negative self talk with reminders of my strengths.
Start each day at zero.
Monday-- 37 negative thoughts, 16 strengths
Tuesday-- 32 negative thoughts, 22 strengths
Wednesday-- 30 negative thoughts, 30 strengths
Scaling.
I want to release my resentment for what happened.
Ona scale from 1-10 with 1 being "acceptance," and 10 being "burning resentment," where do I scale myself?
Take intermittent measurements to track change.
Week one-- "9"
Week three--"7"
"Achievable" Tips
Set goals that are within your abilities.
Set goals that are within your control.
Things to Consider
Your abilities include:
Gifts, resources you have inherited
Talents, aptitudes you have been born with
Skills, the abilities you have learned
Strengths, talents and skills you actively nurture
You can control:
Your attitudes, reactions, decisions
The boundaries you set
How you nurture yourself and others
Your communication and body language
If you are capable of doing it, you are capable of not doing it.
"Relevent" Tips
Choose goals that will bring more joy in your life.
Choose goals that showcase your strengths. When we use our strengths, we are happier people.
Choose goals that reflect your values.
Choose goals that you can be proud of.
"Time-Bound" Tips
We humans tend to underestimate how long it will take us to complete a goal. After determining a "realistic" end date, add extra time to it, probably at least half the original time.
We also tend to form "big picture" goals. Goals that look like our most ideal outcomes, and our most idealized self-perceptions. Ruthlessly chisel down your goal until you arrive at it's smallest steps. Then prioritize all those little steps. The last few steps standing is where you start. Then take that step and make it a new SMART goal.