Setting a goal for 2022? Use habit and accountability to succeed!
Photo by Markus Winkler on Unsplash
Are you still keeping your New Year's resolutions? Depending on what research you need, the proportion of people who actually stick to resolutions throughout the year varies between 8 and 25%. Clearly, the odds are against you before the midnight bongs have even finished.
Setting goals is an excellent start, but you can only achieve them by accident unless you monitor and track. In one study, 33% of those who didn’t keep their New Year’s resolutions said that it was because they never kept track of their progress.
Of course, the 1st of January is an arbitrary date, and you can set goals at any time of the year, but once you've set your goal, how can you give yourself the best possible chance of following it through to the end?
Firstly, to be tracked, it needs to be trackable. So make sure it actually is a goal! Some people create intentions for the year outlining how you want to be throughout the year rather than what you want to do. It’s a powerful tool to help you show up better in the world, but don’t confuse it with having a goal. A goal needs to be specific and with a definitive timeframe. E.g. Run a marathon in 2022, find a publisher for my book etc.
Once you have a specific goal, don’t be daunted; break it down into milestones. For example, running a marathon may involve getting the right pair of running shoes, finding a training plan, doing the training plan, applying for a race etc. Then make a note of when you will do these things, even if they are a long way off in the future. Set reminders on your phone or use an app, or put entries into a paper diary - whatever works for you. This could even include a task for thinking or researching about an action!
Try and set up habits. Habits are repeatable actions that will bring you nearer to your goal. So if running a marathon is your goal, a habit may be to run three times a week for the length of time your training plan recommends. If you’re setting up a habit, think about the cue (what will nudge you to start your action), the routine (the action itself) and the reward that will make you want to do the habit the next time. Intrinsic rewards are the most motivating, but if the intrinsic reward is more long term (such as feeling fitter), then you can manufacture a small, healthy extrinsic “treat” to keep you going.
Once you are set up for success, note when you complete each action to motivate you to continually move in the right direction. Use a habit tracking app to help.
And finally, if you’re still worried you may not be able to keep up your good work, then find an accountability partner who can help. In my role as an executive coach, I play that part for my clients wanting accountability for their career goals, but it can easily be a trusted friend or relative - or why not join a group?
Whatever your goal for this season - good luck and keep tracking!