Setting goals in the New Year: Strategies for success

This time of year often has us thinking about making changes and what we want to accomplish in the year ahead. Setting and achieving goals support emotional wellbeing by providing a sense of purpose and accomplishment. Having strategies to set these goals is important.

The scientifically validated WOOP method, developed by motivation researcher Gabriele Oettingen is one way to approach goal setting. WOOP works by using mental contrasting to carefully balance all the positive and negative aspects of obtaining your wish or goal. This process helps you focus on reality and limit unrealistic expectations. Here’s how to apply mental contrasting by using the WOOP method:

Wish: clearly articulate what you want, make it challenging but doable.

Outcome: identify the greatest benefit of achieving your wish.

Obstacle: reflect on what might get in the way, how might you get in your own way?

Plan: make a contingency plan, what will you do if obstacles arise?

Most of us have heard about SMART goals as a way of taking a big goal and breaking it down into manageable steps. Ensure that your goal is:

Specific: clearly identify your goal

Measurable: how will you know you have been successful? What will it look and feel like?

Achievable: can you meet this goal? Is it an acceptable goal to work on at this time?

Realistic: do you have the resources and support you need to help make this goal a reality?

Time: making goals time-bound builds in accountability and motivation.

A simple yet powerful way to increase the likelihood of being successful with goals is to align them with personal values. For example, reframing the goal of “I need to get more exercise” to “I value health and vitality”. Values connect on a deep level to what is important to us and help guide decision making. Do you have a goal in mind that you could reframe using a value based perspective? For a quick read on defining your values, refer to this MindTools article.

Wishing you well with your goals for 2021!

References:

Celestine, N. (2020, December 19) What is Mental Contrasting and How to Benefit From It? Retrieved from https://positivepsychology.com/mental-contrasting/                                                                                

Oettingen, G. (2015). Rethinking Positive Thinking: Inside the New Science of Motivation. Penguin Random House.

Walker, M. (2018) Goal Setting Mental Wellbeing.  Retrieved from https://www.rwapsych.com.au/blog/goal-setting-mental-wellbeing/