If you're like most of the population, you looked at your resolutions from last year and probably set them again for this year's resolutions because you forgot about them. If you had them written down, you're already in the minority. I'm willing to bet that for about 95% of you, your resolutions aren't really goals but more of a wish list.
I don't mean to be a downer, but for your resolutions/goals to be effective, they need to pass a few criteria. Effective goals must be:
1. Recorded.
If you don't write them down, your goals are just wishes. Writing them down is part of the process which makes you feel accountable. After they're written down, make sure you post them in a conspicuous place so you'll be constantly reminded.
2. Specific
Fuzzy goals yield fuzzy results. Make your goal specific to you. You're only competing with yourself, not with anyone else. Make it clear what you want. Don't use words like "if" or "try", they are counter-productive. Don't use percent goals (eg. 'I will earn 10% more this year'). Figure it out and use a real number ('I will earn at least $50,000 this year').
3. Measurable
Your goal must be measurable by you and at least one other person. This means "I will be nicer to the kids" isn't a goal. What you feel may be nicer isn't necessarily measurable by others. Instead, you could say, "I will give each child __# of positive comments each day." Have a specific date by which you will accomplish your goal. An example of a measurable goal would be, "I will weigh 200lbs by 1 Mar 2009." When I step on the scales on Mar 1, it'll be very easy to determine whether or not I have reached my goal and it can be measured by anyone.
A quick note on sharing goals with others. If you are setting a "Give up" goal (eg. no more chocolate, Diet Coke, etc.), then share your goals with everyone. The more people who will stop and ask how you're doing, the better. If you are setting a "Go up" goal (eg. to be #1 in your department), share it only with those who can actually help you. If you walk around the office telling everyone you're going to be #1 by the end of the year, you might find an increasing amount of resistance.
4. Positive.
Your goals must be written in the positive. Your subconscious doesn't know how to deal with a negative. Let me demonstrate... For the next 60 seconds, do NOT think about blue bunnies. Keep track on a piece of paper. How many times did you think about blue bunnies before I told you not to? After? If your goal is to stop eating chocolate, your subconscious acts like airport security with a photo of the most-wanted terrorist. Everything that comes in gets evaluated against your image of chocolate. "That's not chocolate, that's not chocolate, that's not chocolate... hey, that picture of chocolate looks pretty good." And soon, all you can think of is chocolate. Rephrase your goal in a positive direction, like "I will eat ___ # servings of fruits & vegetables each day".
Setting positive goals also means they are in-line with your values. If you value honesty, then robbing a bank is not an effective goal for you.
5. Stretching
Your goals must cause you to stretch and grow to some degree. If it was easy, you'd already be doing it. The trick is to set your goals so they are challenging enough to be motivating, but not so hard as to be depressing.
I don't mean to be a downer, but for your resolutions/goals to be effective, they need to pass a few criteria. Effective goals must be:
1. Recorded.
If you don't write them down, your goals are just wishes. Writing them down is part of the process which makes you feel accountable. After they're written down, make sure you post them in a conspicuous place so you'll be constantly reminded.
2. Specific
Fuzzy goals yield fuzzy results. Make your goal specific to you. You're only competing with yourself, not with anyone else. Make it clear what you want. Don't use words like "if" or "try", they are counter-productive. Don't use percent goals (eg. 'I will earn 10% more this year'). Figure it out and use a real number ('I will earn at least $50,000 this year').
3. Measurable
Your goal must be measurable by you and at least one other person. This means "I will be nicer to the kids" isn't a goal. What you feel may be nicer isn't necessarily measurable by others. Instead, you could say, "I will give each child __# of positive comments each day." Have a specific date by which you will accomplish your goal. An example of a measurable goal would be, "I will weigh 200lbs by 1 Mar 2009." When I step on the scales on Mar 1, it'll be very easy to determine whether or not I have reached my goal and it can be measured by anyone.
A quick note on sharing goals with others. If you are setting a "Give up" goal (eg. no more chocolate, Diet Coke, etc.), then share your goals with everyone. The more people who will stop and ask how you're doing, the better. If you are setting a "Go up" goal (eg. to be #1 in your department), share it only with those who can actually help you. If you walk around the office telling everyone you're going to be #1 by the end of the year, you might find an increasing amount of resistance.
4. Positive.
Your goals must be written in the positive. Your subconscious doesn't know how to deal with a negative. Let me demonstrate... For the next 60 seconds, do NOT think about blue bunnies. Keep track on a piece of paper. How many times did you think about blue bunnies before I told you not to? After? If your goal is to stop eating chocolate, your subconscious acts like airport security with a photo of the most-wanted terrorist. Everything that comes in gets evaluated against your image of chocolate. "That's not chocolate, that's not chocolate, that's not chocolate... hey, that picture of chocolate looks pretty good." And soon, all you can think of is chocolate. Rephrase your goal in a positive direction, like "I will eat ___ # servings of fruits & vegetables each day".
Setting positive goals also means they are in-line with your values. If you value honesty, then robbing a bank is not an effective goal for you.
5. Stretching
Your goals must cause you to stretch and grow to some degree. If it was easy, you'd already be doing it. The trick is to set your goals so they are challenging enough to be motivating, but not so hard as to be depressing.
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