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  • Gabe Casher

Goal Setting Tips

Are you using the New Year as a catalyst for new habits, lifestyle changes, or wellness goals? Here are some tips to help you set clear goals and stay on track!


- Aligning with Values

It can be tempting to make goals based on what we think we are "supposed to do." Be clear about your why. Ask yourself: "why do I want to make this change?" "what important part of my life will this new habit improve/benefit?" "what do I expect to be different when I make this change"



- Behavioral Goals vs Outcome Goals

Outcome goals are result-oriented and often have elements that are out of our control. (example: "I want to bench press 200 pounds by March") Behavioral goals are process-oriented and help us focus on specific actions. (example: "I commit to strength training at least 2x/week") Behavioral goals give us concrete actions to take that support our outcome goals. Focus on what you can do today.


- Tracking/Measuring A classic goal setting technique is to make sure your goals are measurable Put a number on your goals, make them specific, and write them down. Example: instead of "I want to meditate more" try "I commit to meditating for 10 minutes 3 times per week" With measurable goals, there will be no question in your mind about if your have succeeded


- Social Support

Enlist a friend to work on your goals together. This can add accountability and make the whole process a little less lonely Tell a couple close friends about your new intention. They can be proud of you and ask about your progress.


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Self-Compassion

If you slip up, use that as a "data point" and simply start again! Notice what factors led to your lapse. Was it a certain situation, mood state, or peer pressure? Beating ourselves up typically does not help with motivation, but rather makes us feel more hopeless and unmotivated.


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