Simple Guide to Goal Setting

Small goals achieved are far more powerful than big goals that are never accomplished. - Jack Canfield

In this super-technological world that we live in, you can easily find an app to provide you guidance in just about any area of your life; including goal-setting. Some app examples are ClickUp, ATracker, Coach.me, Way of Life, Strides and Lifetick. These apps will guide, assist, send reminders, track data, and even identify bad habit triggers. As impressive as these sound, I’m one of those people who still writes things down using those old fashioned things called pen and paper. But hey, don’t knock the manually written word. Handwriting engages the brain in ways typewriting can’t match. Scientific studies have shown that writing by hand, instead of typing on your keyboard, activates almost the whole brain, making it a brain-healthy-aging activity that benefits cognitive function. Go retro – you will strengthen and increase brain connectivity!

Another reason that I opt for simplicity in goal setting with no software required is that there is so much tech in my life already, therefore I choose not to add more to an already over-computerized life.

Before we discuss ways to set and manage goals, let’s first begin with why we would bother to set goals in the first place. How does it truly benefit us?

Goal setting can significantly influence how our brains function and adapt. Here’s how it works:

1. Neuroplasticity: The brain is capable of changing its structure and function in response to experiences. Setting goals creates new neural pathways as you work toward achieving them, reinforcing specific behaviors and thought patterns.

2. Motivation and Persistence: Clear goals enhance motivation and can increase your persistence in the face of challenges. This is because you have a clear endpoint to strive for, making it easier to stay committed.

3. Focus and Attention: Goals help direct your attention and cognitive resources. By clarifying what you want to achieve, you train your brain to prioritize relevant information and filter out distractions.

4. Learning and Growth: Working towards goals often involves learning new skills and overcoming obstacles, which further stimulates neural growth and adaptation. This continuous learning helps keep your brain engaged and flexible.

5. Dopamine Release: When you set and achieve goals, your brain releases dopamine, a neurotransmitter associated with pleasure and reward. This release reinforces the behavior, making you more likely to pursue similar goals in the future.

Overall, setting goals can help you reshape your brain's structure and function, leading to improved focus, motivation, and overall cognitive health.

Along with the simple tools of a journal and a pen, the secret to simple goal setting is to follow the three C’s: Clean, Clarity and Commitment.

Keep it clean. Be a minimalist about your goals. If you have too many, your goals become clutter. And clutter is known to drain your energy and your focus, making it that much more difficult to effectively manage your goals.

Clarity is important. Setting goals that are clear and specific eliminate the confusion that occurs when a goal is not precise. A vague goal will give you vague results.

Make a commitment. If you don’t commit to your goal with everything you have it is less likely you will achieve it.

By far, though, what I find to be the most crucial aspect to goal setting is to ask yourself the reason why you want to achieve your goal. It should have meaning to you. If you don’t find a task meaningful you are more likely to procrastinate.

Scientific studies compared participants to see if they were more motivated to perform tasks by giving them external rewards or if they were more incentivized by how something made them feel. The Self-Determination Theory (SDT) and study developed by Edward Deci and Richard Ryan proved that intrinsic motivation is fueled by the fulfillment of three basic psychological needs: autonomy, competence, and relatedness. The results showed that when these needs are met, individuals are more likely to engage in activities for their inherent enjoyment rather than external rewards. In some cases, their research found that extrinsic motivation actually decreases our interest in a task. Doing something for the love of it, rather than for an external reward was simply more satisfactory. When choosing a goal, instead of “I have to”, make it “I want to”. This is a more sustainable and fulfilling approach to goal achievement. Setting goals should not be a punishment.

Goal-setting has been linked to higher motivation, self-esteem, confidence, and autonomy. Once you get a goal in your head, your brain will continue to nudge you about it until you begin working towards or achieve it. Your progress will ignite positive emotions and overall enhanced well-being.

Use your journal to measure your progress by logging any steps, no matter how small, one step is still one step that will help you move forward.

Specify when a goal should be met. Set milestones to keep yourself accountable. A time-line can be an effective motivator. Dedicate intentional time to look at your goals and your progress so that you can re-orient yourself back to your mission. It’s a process, with daily or weekly tasks that will move you closer to your goal, inch by inch.

Do you want to set goals but just don’t know where to begin?

Jack Canfield, a motivational speaker and author, says that the best way to be effective with goal setting is to clarify what you want to achieve in ALL areas of your life. He states that this will help ensure that we experience more balance and harmony.

He encourages his students to set at least 1-3 goals for themselves in each of the following areas. For some over-achievers that may sound like a grand plan. For others, it may be more overwhelming than productive. However, looking over the following list of seven main areas of our lives is a perfect way to examine and determine where you may want to place your priorities. You know yourself better than anyone else. You know what part of your life needs the most attention. Choose one today, and set a goal. It can be small or big, short term or long term. Just get your goal-ball rolling.

1. Financial Goals

2. Career/Business Goals

3. Free Time/Family Time

4. Health Goals

5. Relationship Goals

6. Personal Growth

7. Making a Difference

Other helpful goal setting tips from Jack Canfield:

Be realistic

Identify and explore setbacks

Visualize what you want

Write out your successes and losses

Meditate and focus on the positive

Create the right environment

Be open to support

Step out of your comfort zone

Take action!