goal setting strategies

8/6/2019 Goal Setting Strategies

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GoalGoal--SettingSetting StrategiesStrategies

to Help Studentsto Help Students

Accomplish Personal andAccomplish Personal andEducational GoalsEducational Goals


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Today you will proceed stepToday you will proceed step--byby--step through each strategystep through each strategyand set a goal.and set a goal.

So think about itSo think about it What goal do youWhat goal do youwant to achieve?want to achieve?

TodayToday select a goal thatselect a goal that you wantyou want totoaccomplish. Something you can do everyaccomplish. Something you can do everyday or every other day.day or every other day.


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GOALGOAL--SETTING IDEASSETTING IDEAS

1.1. Quit a bad habitQuit a bad habit2.2. Begin/maintain fitness programBegin/maintain fitness program

3.3. Eat a healthful dietEat a healthful diet4.4. Drink adequate waterDrink adequate water5.5. Drink less popDrink less pop6.6. Reduce/quit caffeineReduce/quit caffeine

7.7. Quit smokingQuit smoking8.8. Lose weightLose weight9.9. Recreate and/or relaxRecreate and/or relax10.10.Make time for ______Make time for ______


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More ideas . . .More ideas . . .

11.11. Learn a new sport/hobbyLearn a new sport/hobby 12.12. Get up 15 min. earlierGet up 15 min. earlier

13.13. Get more/less sleepGet more/less sleep 14.14. StudyStudy 15.15. Do something nice for someone each dayDo something nice for someone each day

17.17. ReadRead 18.18. Plan mini vacationsPlan mini vacations 19.19. Manage your time betterManage your time better

20.20.Leave work earlierLeave work earlier


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Eight Principles to Help YouEight Principles to Help You

Help StudentsHelp Students(and Yourself) to Set(and Yourself) to Set

and Accomplish Goalsand Accomplish Goals

adapted from:adapted from:Reality TherapyReality Therapy

by Dr. William Glasserby Dr. William Glasser


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OUTCOMESOUTCOMES STUDENTSSTUDENTS

WILL GAIN:WILL GAIN:1.1. Life tools for goal settingLife tools for goal setting

2.2. More control of their lifeMore control of their life

3.3. A set of principles to help themA set of principles to help them succeed atsucceed at

accomplishing goalsaccomplishing goals

4.4. Aboost in selfAboost in self--esteem and selfesteem and self--respectrespect


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THE EIGHT PRINCIPLESTHE EIGHT PRINCIPLES

1.1. Develop a warm and friendly relationship.Develop a warm and friendly relationship.Display your genuine interest and concern.Display your genuine interest and concern.

a.a. HowHow

listen and discoverlisten and discover

ReflectReflect

share andshare and carecare

b.b. Positive relationships motivate people toPositive relationships motivate people to

change their behavior.change their behavior.


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2.2. Focus on present and futureFocus on present and futureplansplansnot on WHY past plansnot on WHY past plans

failed.failed.a.a. You cant change your past butYou cant change your past but you canyou can

plan changes for your futureplan changes for your future..

b.b. It is important to assess the past to learnIt is important to assess the past to learnfrom it butfrom it but not to dwell on itnot to dwell on it..

c.c. Put energy into planningPut energy into planning..

d.d. Ask Ask WHATWHAT questions. questions.

WHAT questions encourage you to thinkWHAT questions encourage you to think

aboutabout what you want to accomplish and howwhat you want to accomplish and how..


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FOR EXAMPLEFOR EXAMPLE::

WhatWhat kind of plan would you like tokind of plan would you like tomake?make?

WhatWhat do you want to accomplish?do you want to accomplish?

WhatWhat will make your plan work?will make your plan work?


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3.3. Develop a plan of action usingDevelop a plan of action using

the following guidelines:the following guidelines:

a.a. Be informedBe informedlearn about and evaluatelearn about and evaluate

different approaches to obtain your goal:different approaches to obtain your goal:

Ask others how they achieved their goals.Ask others how they achieved their goals.

Explore educational materials.Explore educational materials.


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a.a. e spec ce spec c a ou w a youa ou w a youwant to accomplishwant to accomplish beingbeing

specific gives you aspecific gives you a targettarget totoaim for.aim for.

What, when, where (or where not), &What, when, where (or where not), &how long.how long.

If possible, make goals measurable.If possible, make goals measurable.

Consider building in flextime.Consider building in flextime.


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c.c. Develop smaller steps toDevelop smaller steps to

accomplish your goal.accomplish your goal.

Small steps promote smallSmall steps promote smallsuccesses toward your goal.successes toward your goal.


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d.d. Recruit others to support you.Recruit others to support you.

Who can you rely on to check on you andWho can you rely on to check on you andencourage you?encourage you?

Select someone whoSelect someone who wont give upwont give up on you,on you,daresdares to intervene, but is not an annoying nag.to intervene, but is not an annoying nag.

Tell supporters what youre trying to do, whatTell supporters what youre trying to do, whatthey shouldnt do, and how they can help you.they shouldnt do, and how they can help you.


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f.f. When you develop specificWhen you develop specificplans, you are preparing to takeplans, you are preparing to take

action.action.

e.e. Consider rewarding yourself.Consider rewarding yourself.

Rewards can be especiallyRewards can be especiallyimportant when youre deprivingimportant when youre deprivingyourself of a cherished habit.yourself of a cherished habit.


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SAMPLE PLANSAMPLE PLAN

WHATWHAT:: walk for weight losswalk for weight loss

ShortShort--termterm walk 25 mins, 5 days/wkwalk 25 mins, 5 days/wk

LongLong--termterm walk 45 mins, 5 days/wkwalk 45 mins, 5 days/wkWHEREWHERE: in my neighborhood: in my neighborhood

WHENWHEN:: 4 PM or 9 PM4 PM or 9 PM

HOWLONGHOWLONG:: Start at 25 min. Progress byStart at 25 min. Progress byadding 5 min. to each week.adding 5 min. to each week.

SUPPORTSUPPORT: Janet Doe: Janet Doe

REWARDREWARD::


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4.4. Get a commitment.Get a commitment.Commitment promotesCommitment promotes

accountability.accountability.

a.a. Hear your partner say I will . . .Hear your partner say I will . . .

Pay attention to body languagePay attention to body language

to check sincerity.to check sincerity.


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b.b. Ask WHAT IF questions to:Ask WHAT IF questions to:

examine and prepare for possibleexamine and prepare for possibleobstacles.obstacles.

to check commitmentto check commitment

What if ______, will you still do it?What if ______, will you still do it?

What would keep you from doingWhat would keep you from doingit?it? If something interrupts your plan,If something interrupts your plan,

will youwill you reschedule it?reschedule it?


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Make a written commitment.Make a written commitment.

Go public.Go public.

Chart your progress.Chart your progress.


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5.5. Check on the persons progressCheck on the persons progress

on a regular basis.on a regular basis.a.a. Ask how her/his plan is progressing.Ask how her/his plan is progressing.

b.b. Help her/him make modifications ifHelp her/him make modifications ifnecessary.necessary.

NoteNote: Some plans fail because they are: Some plans fail because they areinappropriate.inappropriate.


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c.c. UseUse WHATWHAT questions to encouragequestions to encourageindividuals to evaluate their planindividuals to evaluate their plan

and progress.and progress.

IsIs WHATWHAT you are doing working out?you are doing working out?

WHATWHAT would make your plan workwould make your plan workbetter?better?

WHATWHAT times are better for you?times are better for you?


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6.6. Help people if they dont followHelp people if they dont follow

their plans.their plans.a.a. ALWAYS FORGIVE!ALWAYS FORGIVE!

Forgiveness allows people toForgiveness allows people tocontinue and refocus on their plan.continue and refocus on their plan.

Learn from your slips and redoubleLearn from your slips and redoubleyour efforts.your efforts.


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b.b. DONT ASK WHY they failed.DONT ASK WHY they failed.Asking WHY is asking forAsking WHY is asking for

excuses!excuses!

Ask WHAT can you do nexttime to accomplish your plan?


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7.7. Create new and positiveCreate new and positive selfself--talktalkthat directs & encouragesthat directs & encourages you toyou to

reach your goals.reach your goals.

a.a. Become aware of selfBecome aware of self--talk messagestalk messagesthat:that:

keep you from achieving your goals.keep you from achieving your goals.

(Im too tired.)(Im too tired.)

precede a bad habit. (One more piece.)precede a bad habit. (One more piece.)


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NoteNote: Self: Self--talk is your innertalk is your inner

conversation (ideas and thoughts)conversation (ideas and thoughts)largely subconsciouslargely subconscious

lightening fastlightening fast

barely on the edge of awarenessbarely on the edge of awareness

often deceptiveoften deceptive


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b.b. Ask yourself: What might I tellAsk yourself: What might I tellmyself that will keep me frommyself that will keep me from

reaching my goal?reaching my goal?

Make a list of those statements (selfMake a list of those statements (self--talk).talk).

Once you become more aware ofOnce you become more aware of

your selfyour self--talk and its affect on you,talk and its affect on you,you can begin to question your selfyou can begin to question your self--talk.talk.


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ExamplesExamples::

Self TalkSelf TalkII have tohave to have 12 hours ofhave 12 hours ofsleep.sleep.

QuestionQuestion Do I have to have 12Do I have to have 12hours?hours?

Self TalkSelf Talk II hatehate vegetables.vegetables.

QuestionQuestion Do I really hate them?Do I really hate them?


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Questioning your selfQuestioning your self--talk allows you totalk allows you to

become aware of your selfbecome aware of your self--deception.deception.Once aware, you can replace old negativeOnce aware, you can replace old negative

selfself--talk with new empowering selftalk with new empowering self--talk.talk.

Write down the new positive selfWrite down the new positive self--talktalkmessages.messages.

Post the new messages where they canPost the new messages where they canremind you.remind you.


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Examples of selfExamples of self--talktalk

replacementreplacementOLDOLD:: I hate math!I hate math!

NEWNEW:: Ill beat math before itIll beat math before itbeats me!beats me!


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another example . . .another example . . .

OLDOLD: I have to have my: I have to have my

morning caffeine!morning caffeine!

NEWNEW:: After a while I wont missAfter a while I wont missmy caffeine.my caffeine.


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another . . .another . . .

OLDOLD:: Theres no point in myTheres no point in my

quitting smokingquitting smokingall my friendsall my friendssmoke.smoke.

NEWNEW:: It will be challenging toIt will be challenging toquit but I bet others, secretly,quit but I bet others, secretly,wish they could too.wish they could too.


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e.e. Tell yourself what your new selfTell yourself what your new self

will be like.will be like.f.f. Positive directives like these willPositive directives like these will

counteract previous brainwashingcounteract previous brainwashingmessages of selfmessages of self--doubt, inability, ordoubt, inability, ordislike.dislike.

Simple awareness of your mentalSimple awareness of your mental

tricks (selftricks (self--talk) helps you to gain atalk) helps you to gain ameasure of control over them.measure of control over them.

When we mislead ourselves, weWhen we mislead ourselves, we

impede our progress.impede our progress.


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8.8. DONT GIVE UP ON YOURSELF ORDONT GIVE UP ON YOURSELF OROTHERS YOU ARE COMMITTED TOOTHERS YOU ARE COMMITTED TO

HELPINGHELPINGINSTEADINSTEAD

obtain another commitment to their plan.obtain another commitment to their plan.

help partners find ways to modify the oldhelp partners find ways to modify the old

plan.plan.

develop a new plan.develop a new plan.


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Everything can be taken from man

but one thing:the last of the human freedoms

to choose ones attitudein any given set of circumstances,to choose ones own way.

MANS SEARCH FOR MEANING

-Viktor Frankl

-


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More Tidbits On: Changing HabitsMore Tidbits On: Changing Habits

1.1. Established habits are integral parts of ourEstablished habits are integral parts of ourliveslivesthey are our friendsthey are our friendseven in manyeven in many

cases our lovers.cases our lovers.2.2. To overcome problem behaviors fully, weTo overcome problem behaviors fully, we

must replace them with a new healthiermust replace them with a new healthierlife style.life style.

3.3. Old patterns die hard.Old patterns die hard.4.4. Intentional selfIntentional self--change cannot happenchange cannot happen

unless we give it a prominent place in ourunless we give it a prominent place in our

liveslivesat the top of the list.at the top of the list.


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more . . .more . . .

5.5. Distress and stress are the most commonDistress and stress are the most commoncauses of relapsecauses of relapseselfself--talk is important here.talk is important here.

6.6. Be aware of the forces against change. ForBe aware of the forces against change. Forexampleexample The U.S. government spends $50The U.S. government spends $50million a year trying to help people stopmillion a year trying to help people stopsmoking. The tobacco industry spends 10smoking. The tobacco industry spends 10times that amount to win new smokers andtimes that amount to win new smokers andretain old ones.retain old ones.

7.7.Real changes take real work.Real changes take real work.


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More . . .More . . .

8.8. Its rare to overcome a problem on your firstIts rare to overcome a problem on your firstattempt. Clinical research indicates that onlyattempt. Clinical research indicates that only20% of the population permanently conquer20% of the population permanently conquerlonglong--standing problems on the first try.standing problems on the first try.

9.9. Beware of catastrophizing. For example, ifBeware of catastrophizing. For example, ifyoure dieting, sneak a few chocolate chips,youre dieting, sneak a few chocolate chips,and then say, I failed. Its hopeless. Illand then say, I failed. Its hopeless. Illnever be able to lose weight. I might as wellnever be able to lose weight. I might as wellpig out now!pig out now!


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More . . .More . . .

10.10.Agood helping relationship provides youAgood helping relationship provides youwith a supportive atmosphere withinwith a supportive atmosphere within

which you can process, plan, and seewhich you can process, plan, and seeyourself.yourself.

11.11.Keep checking on people who haveKeep checking on people who havesolicited your help in setting goals orsolicited your help in setting goals orchanging behaviors because relapse ischanging behaviors because relapse is

more common than not.more common than not.


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