SMART-O GOALS by Rachel Sullivan, MFTA
Ahh. Another new year. I do not know about anyone else, but 2019 flew by. It seemed that as soon as I gained solid footing, it was already time to start writing 2020 on everything. Despite the year passing quickly, I was able to achieve several goals I had set for myself. I prefer to set goals instead of resolutions. Neurologically the words we choose make a noticeable impact on how we respond to them. For example, when we set a New Year’s “resolution” we are making a firm decision to do or not to do something. When we fail to resolve the identified thing, mentally we file that as a fail. Conversely, when we set ourselves a “goal” we identify something as the object of our ambition or effort and determine our desired result. It creates an end point we gradually work towards rather than a pass or fail. Did you mentally register those words differently as you read them? Me too. So, when you are setting goals, where do you start? I am sure you are familiar with the S.M.A.R.T. acronym, Specific, Measurable, Achievable, Relevant, Time-Limited. I use this outline, with a small addition of my own, to establish goals
for myself since it allows me to structure backwards from my desired result. In therapy I use this same concept to help clients work towards their therapeutic goals. Something important to keep in mind when setting goals, they should always be framed in the positive. This helps your brain focus on what you DO want, rather than what you DO NOT. Look at these examples: Eating less junk food and no more lethargy vs. Living a healthier lifestyle with more physical activity and smarter food choices. The first example contains words like “less” and “no more” which are negative phrases the brain picks up on, setting you behind before you begin. The second example tells the brain “more” and “smarter”, helping the brain identify positives that you are aiming for. Positive words create a shift in the brain and help us as we work towards our desired result. Let us look at some examples of how this plays out practically, using an example of “increasing positive selftalk”.
Are you 50 years old or older?
Do you get heartburn weekly or more?
14
Inside Medicine |
Vo l u m e 3 I s s u e 1 6
