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- January 10, 2024
Hello friends,
As I was prepping for todays prompt, I was looking for statistics on whether setting goals in this format actually helps you achieve them or not. Frankly I’m kind of baffled at how hard it is to find statistics. Every blog and article just keeps saying “people are 42% more likely to carry out their goals just by writing them down” and citing Dr. Gail Matthews’ 2007 study and faculty presentation if they cite anything at all, but I can’t find a peer-reviewed study or publication that confirms her findings. Do you know of any credible sources? If so, please share them with me!
Common wisdom (and corporate culture) says that in order for your goals to have the highest chance of succeeding, you should set SMART goals that will help you by mapping out the plan of how you will achieve them. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound.
What was most interesting to me though were the results of this 2017 survey by Mark Murphy and Leadership IQ found that there is a correlation between setting SMART goals and not actually loving your job. Their research and analysis suggested that the problem may be with the Achievable and Relevant categories of a SMART goal. Only 29% of people who pursue achievable and realistic goals love their job, but 40% of people who set difficult and audacious goals love their job. Leadership IQ writes, “Goals that give people a deep sense of accomplishment and pride must be hard enough that their outcome is uncertain.”
As you are thinking about converting your broader goals into SMART goals, I encourage you to remain audacious. Think about Achievable in terms of your motivation, your why, instead of how easy it would be to actually achieve. Do you care enough to make it happen?
So for example, one of my broad goals is: I want to write more.
Specific: Every day for a year, I will send out an email with a prompt for a journal entry that includes a bit of contextualization to the prompt and some of my reflection on the prompt.
Measurable: I will have 365 journal entries/emails by the end of the year.
Achievable: I love writing, but I've gotten away from it during the pandemic because I've felt unmotivated and depressed. Last year, I managed to email the prompt every day. This year, I am committing to the contextualization and reflection.
Relevant: By writing at minimum an email about writing every day, I'll build a regular practice that will help me build my confidence in my writing, improve my mental health, and by making it public, it may solve the same problem for others.
Time-Bound: My goal is to send a writing prompt every day for 2024.
SMART goal: Over the course of 2024, I will email out daily writing prompts including contextualization and an excerpt of my response to the prompt, resulting in 365 journal entries, a consistent writing practice, improved mental health, and ideally make building a writing practice easier for others.
We listed out our goals on January 6th. You may find today’s prompt easier by referring back to that list. Take 5-15 minutes and write about
What are your SMART goals?
Goal: Take the GRE and apply to graduate school in the fall.
Specific: Study for GRE for 30 minutes every day, alternating between Verbal and Quantitative Reasoning.
Measurable: I will use my daily planner to track each day I successfully study for 30 minutes.
Achievable: I can do 30 minutes a day.
Relevant: I think that receiving a good score on the GRE will significantly improve my chances of getting into ph.d. programs, especially as a student that did not study psychology as an undergraduate and has not taken a math class since high school.
Time-Bound: Register for April testing date with my friend.
SMART goal: Register for the April 6th GRE and prepare by studying for 30 minutes every day, alternating days between Verbal and Quantitative Reasoning.
(some possible obstacles: When in my day will I do my GRE studying? I tend to work best in the mornings and with company.)
Goal: Improve my strength, stamina, and flexibility
Specific: Do 10-15 minutes of Tai Chi every day for a month first thing in the morning.
Measurable: Log the workouts every day with my apple watch.
Achievable: I can do anything for 15 minutes each day. Tai Chi is the best choice of exercise for me right now because it is the only thing I’ve found that I can do even on my most inflamed and in pain days.
Relevant: Tai Chi has lots of health benefits, especially when it comes to muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. The mindful meditation aspect of Tai Chi will also help me connect better with my body.
Time-Bound: I think it will help to figure out a reward for myself for doing Tai Chi for 30 days consistently.
SMART goal: For the next 30 days, I will start each morning with 10-15 minutes of Tai Chi by following along and using these videos.
I would love to hear about what your SMART goals are. What are some obstacles you think you might run into? How are you holding yourself accountable? How are you rewarding yourself?
Your friend,
Laura