get readyget set…..get going! steps to successful goals · prochaska’s transtheoretical model...

Get Ready.....Get Set…..Get Going!

Steps to Successful Goals

Darlene Trandel. PhD, FNP/RN, ICF-PCC

Family Nurse Practitioner, Consultant, Trainer,

Executive Health/WellnessCoach

www.TheHealthCareCoach.com

[email protected]

www.TheHealthCareCoach.com©

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READY?

Specificity

Difficulty

Beliefs

Why vs What

SET?

Mindset

Motivation

ACTION!

Goal Saboteurs

If-Then Planning

Willpower

Persistence



PROCHASKA’S TRANSTHEORETICAL

MODEL OF CHANGE



SPECIFIC and MEASURABLE



CHALLENGING

Step of your

comfort zone –

take risks

But make them

REALISTIC



BELIEFS ABOUT ABILITIES

Embrace your ability and

potential to change



Think positive

But

Don’t underestimate difficulty



OPTOMISM

THINK WHY OR WHAT

Why for motivation

and persistence

What for difficult

unfamiliar tasks



EXTRISIC vs INTRINSIC GOALS

Extrinsic:

imposed from the outside

“shoulds”

denies autonomy

Intrinsic: personal desires, values and interests

“self-concordant”

support autonomy



MOTIVATIONAL MINDSETS

Be Good vs Getting Better

Be Good = Proving yourself

Focus on self-validation

Getting Better = Improving yourself

Focus on learning and progress



Be Good

when task is easy

But

may lead to depression or

anxiety if task is

difficult or rocky



Get Better

when task is difficult or

unfamiliar or filled with setbacks

Because:

fuels resilience in face

of challenges,

fights depression and anxiety,

expands skills

engages personal meaning

and interest.



THE BOTTOM LINE

Whenever possible, try to turn your

goals from being good to getting better.

When your emphasis is on what there

is to learn vs. what there is to prove,

you’ll be happier and achieve more



PROMOTION vs PREVENTION

MOTIVATION

Promotion is for gain Focus = achievement

or accomplishment

Prevention is to avoid loss Focus = seek safety

or avert danger, punishment

or pain



PROMOTION GOALS

says yes to opportunities

give a rush

loves a risk

gives positive feelings

values speed



PREVENTION GOALS

likes caution

are conservation

likely to say “no” - fear of mistakes

values accuracy

gives us relief



THE BOTTOM LINE

Examine the situation to

determine your focus and change

strategies to fit the goal



FACTORS SABOTAGING SUCCESS

Overlooking opportunities to

execute planned behavior




Not knowing what to do when the

opportune moment presents




Allowing distractions, temptations

and competing goals steal

motivation and energy




Lack of attention to checking your progress and

adjusting behavior/strategies accordingly



FOUR TIPS TO HELP YOUR

CLIENT REACH THEIR GOAL and help them deal with goal saboteurs

“If-Then” planning

Willpower(self-control)

Grit and persistence

Changing strategies vs quitting



FIRST TIP FOR SUCCESS

Implementation Intensions

Formulate an if-then plan

IF I am in this situation

THEN I will take this action

Makes goal achievement more likely and protects from competing goals, distractions and temptation



SECOND TIP FOR SUCCESS

Build and manage your

willpower!

Like a muscle – fatigues with use, gets stronger

with exercise; replenished with rest;

build by engaging new routines

Manage by respecting limits; conserve for

when needed; use if-then in weak moments



HOW CAN I GET MORE

WILLPOWER?

Strengthen with exercise • New routines

• Benefits spread to other domains

• Gains takes time

• Wait to take on big challenges till prepared

New habits require less willpower as they become

automatic – be patient and hang in there



THIRD TIP FOR SUCCESS

Get grit and persistence

People who are willing to make commitments to

long-term goals and be persistent in the face of

difficulty are more likely to be successful than

those less gritty

The gritty individual approaches achievement as a marathon: His/her

advantage lies in stamina (Angela Duckworth, 2010)



HOW TO GET GRIT!

Choose a get better mindset

Autonomously choose your goal

and how to pursue it.

Succeed through effort, planning, persistence and good strategies.



FOURTH TIP FOR SUCCESS

Know When to Hang On… Achieving goals take lots of effort, good

planning, appropriate strategies and

most of all, persistence

BUT…

Know When to Move On… Recognize your time and energy is limited.

Sometimes the price is not worth the

high cost



CONCLUSION

Using appropriate behavioral strategies

you can help your clients successfully

reach their goals



WANT MORE INFORMATION?

CONTACT:

Darlene Trandel

Email: [email protected]

Website: www.TheHealthCareCoach.com



mailto:[email protected]

get readyget set…..get going! steps to successful goals · prochaska’s transtheoretical model...

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