A goal without a plan is just a wish: goal-setting theory of motivation

"Do the best you can", "be better than the rest of them". It is impossible to count how many times I have actually said that to myself. In every transition I experienced (moving to a new school, going to university), I aimed at achieving the highest grades and being the best I could.... did I manage to do it? Well, the answer is no. Being the "best in class" is not a goal, it is simply a vague wish. I didn't plan for my goal, I just thought of something I would love to achieve and wished for it to happen.

Locke and Latham developed the goal-setting theory of motivation. They were able to demonstrate that by setting specific, challenging but attainable goals, productivity and motivation will ultimately increase. A goal must be planned, analyzed and structured in a ways that makes it achievable and in turn a reality. Locke and Latham also focus on how NOT to set goals. During the research, they found that setting vague goals failed to increase productivity and motivation.

Vague goals lead to vague results, and specific goals lead to.... GROWTH

1. "Be healthier" (vague) vs "loose 2 kilos by the end of the month" (specific)

2. "Get control of my money" (vague) vs "transfer $100 to my savings account each month"

Advantages of goal setting:

• Goals make you resilient and persistent: having a specific goal give you the determination to do it, even on days when you lack motivation

• Goals give you a sense of personal satisfaction: you become more aware of your capabilities and gives you an idea of your full potential

• Effective use of time: specific, planned goals make you follow a direction and destination

If you are a high school student, university undergraduate, working for an organization, leader of a team project, CEO of a firm, or just looking to thrive in life, this is for you.

Locke and Latham 5 principle of Goal-Setting Theory:

1. Clarity

First and for most, your goal has to be clear. When goals are clear, it is easier to understand exactly what you need to do to achieve it. The goal states specifically what needs to be done, and therefore, there is no room for debate or interpretation. I would recommend you to use SMART goals:

• Specific: know exactly what you are wanting to accomplish. e.g. I want to be able to run 5km in 30 mins by the 26th of March

• Measurable: how ill you know met your goal? when I manage to run 5k in 30 mins

• Achievable: make sure your goal is not too far to reach, but fat enough to be challenging

• Relevant: link the goal to something important to you e.g. I can finally run a marathon

• Time-Bound: when do you want your goal to be met? e.g. I want to reach my goal by the 26th of March

2. Challenge

Goals need to be challenging, but not too far away to reach them. For a goal to actually motivate you, it needs to make you step out of your comfort zone and try new and challenging things that are within your capabilities and potential.

• Too easy: go to the gym during the week

• Too challenging: go to the gym everyday of the week including weekends

• Just right: go to gym 3-4 times a week

3. Commitment

Look for something that you can actually commit to. Going to the gym everyday sounds great, for sure, but it might not be realistic for you. Plan for goals that you can commit to, that are realistic and doable, but challenging.

Ways to stick to it:

• Reminders: reminders work as a "decision point" to make it easier for you to take on an activity (workout, eat healthy, etc). Put reminders on your phone, laptop, to remind you to do your goal

• Set routine: figure out what routines work for you. if your plan is to workout, figure out the best times to workout during the day, the best "workout" videos that work for you. By establishing routine, you'll allow yourself to work more consistently and turn it into a good habit

4. Feedback

A way to stick with your goal is to reach out to a friend, family member, boyfriend, etc, and make them track your journey into achieving that goal. Call your "coach" by FaceTime regularly to ask for feedback. Allow them to give you both positive and constructive feedback.

How to give and receive feedback:

I have currently been using the app StickK. This app works around helping you build and achieve a goal through the use of a commitment contract. This contract is an agreement that you sign with yourself to ensure that you are following your objective. On the same page, the user defines their goal, acknowledge how much time will it take to accomplish it and put money on the line to turn that goal into a reality.

5. Task Complexity

You know that you're never going to achieve something that seems too complex. It can be so overwhelming and demotivating looking at a goal and not knowing where to start.

Handle complex goals by breaking them down into sub-goals. For example, instead of saying $100 each month, try by firstly saving $25, then $50, and so on. Take small steps and make those small changes stable. Drastic changes are more likely to backfire

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The only way to see results is if you stay consistent. Don't wish for it, work for it. Reaching a goal might not be easy, but it is worth the process. Work on your goal little bit each day, no matter how mall. And, if the plan doesn't work.... change the plan, not the goal.

Make your new-year resolutions happen once a for all.... PLAN FOR IT

ps: "6 months of focus and hard work can put you 5 years ahead in life. Don't underestimate the power of consistency and desire

XoXo

Sofia's Choice

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A special thanks to Borja Paredes Sansinea

Locke, E., & Latham, G. (2011). Goal-Setting Theory of Motivation (p. 6). Sam Houston State University: International journal of management. Retrieved from http://www.nationalforum.com/Electronic%20Journal%20Volumes/Lunenburg,%20Fred%20C.%20Goal-Setting%20Theoryof%20Motivation%20IJMBA%20V15%20N1%202011.pdf