Why Your Goals Need More Than Motivation

Zoe Lambourne • December 21, 2022

January is synonymous with fresh starts and making life changes. A survey by Statistica indicated 27% of British adults made a New Year's resolution in 2022.

New Year's resolutions have a bad rap for not going the distance. Why even bother if you're likely to break them by the time Pancake Day comes around? Maybe it's got nothing to do with when you set your goals but with what you're relying on to succeed.

If you're banking on motivation alone, ditching the doughnuts or embarking on a search for your dream job will be a challenge no matter when you try.

Motivation Is the Spark

Motivation can help you take action, but it's like that flaky friend you might have. Great to be around during the fun times but not always there when the going gets tough.

If you've ever visited the gym in January, you'll know how packed they can get with an influx of new members. The regulars smile wryly to each other as they queue patiently to get on the treadmill. They take comfort in knowing the novelty will wear off, and for many newbies, the only activity will be the monthly direct debit for their gym membership.

Why Habits Are Important

What separates fleeting fitness enthusiasts from long-term gym users? Those who show up week in and week out have built a habit. A consistent routine is more likely to see you through those days when it would be easier to curl up on the sofa with a bowl of ice cream.

Think about your mornings. You get up and brush your teeth. It’s automatic. You don’t have to feel inspired to reach for the toothpaste.

Research has shown it takes 66 days on average to form a habit, so knowing that motivation is unreliable, what can you do until then?

Raise Your Chances of Success

Using SMART goals is a helpful way to establish a plan to reach your desired outcome.

Specific

When setting goals, be clear on your objective and back it up with a reason behind your intention. Saying you want to be fitter is one thing, but can you be more detailed? Wanting to play football with your kids in the park without feeling like you're going to keel over is a more potent incentive.

Measurable

If you're trying to become more active during the day, use an app on your phone to measure your steps. If you're taking an online course to improve your career chances, create a study schedule to tick off each module covered. Tracking your progress can give you the encouragement to continue. You could even reward yourself at various milestones.

Attainable

Goal success is not without hard work, but keep your expectations realistic. Can you commit to exercising five nights a week on top of home and work pressures? How about starting small and aiming for one night a week? You can always step it up later. Break down a long-term goal into manageable stages. Your end target becomes less overwhelming, plus it creates measurable progress points.

Relevant

Follow the advice about being specific. Understanding the purpose of your end goal can lift you when your willpower is waning. Remember that you're trying to make a positive impact in your life as opposed to what others might find beneficial. If you aim to start reading more, think about the type of books you enjoy rather than what will impress others.

Timely

Timescales support the discipline required to reach your target, but you should ensure your strategy is practical rather than impossible. If you're going on holiday in six months, your goal might be to fit into a size twelve swimsuit when you hit the beach. Identifying how much weight you need to lose each week helps you measure expectations and plan your actions.

Visualise Success

How will it feel when you've accomplished what you set out to do? Hold an image of the scene in your mind. Imagine the feel of sand between your toes as you stroll across the beach wearing your new swimsuit. Picture the delight on your child's face as you play football with them in the park. Feel the joy when you receive the call offering you the job.

Each time your resolve waivers, conjure up the visualisation as a reminder of the rewards your efforts will bring.

Changing Habits

If habits have staying power, what about the ones that aren’t so good for us? If you notice habitual behaviours blocking your path, how do you overcome them?

Perhaps you always have a packet of crisps with your sandwiches at lunchtime. You always automatically put them together. It's a winning combination, so who can blame you? But, if you’re trying to eat a healthier diet, your lunchtime choices might need a rethink.

Ditching the crisps could be the obvious action, but you’re likely to feel the absence of those crisps as you bite into your lonely sandwich. Research suggests replacing an old habit with a different one can be easier than just stopping. Could you switch your lunchtime choice completely to a healthier and who knows more inspiring option?

Habits don’t need to be physical responses. Our neural pathways create thought patterns. For instance, if you lack confidence at work when your boss asks you to do something new, your default response might be to panic and tell yourself you can't do it.

If you notice negative beliefs working against you, get into the practice of identifying and rewiring the thought with something more positive. When you think you can’t, say you can. Keep doing it, and your mind will catch on.

Coping With Setbacks

Prepare for potential obstacles that might test your commitment and develop habits to deal with them. If you've been longing to make a career change, the job search can be a daunting experience. You might not get the first role you apply for, but don't allow it to dent your confidence.

Instead of viewing this as a rejection, change your thought pattern. See opportunity rather than failure. What have you learned that will benefit you next time?

Putting It All Together

Motivation can spur you into action, but this alone is no guarantee for achieving your goals. Consistent habits will keep you going when motivation fades. Setting clear goals and understanding the reasons behind your intention can help drive you forward. Establish realistic expectations and replace behaviours that don't serve you. Accept the inevitability of setbacks and visualise your desired outcome. Acknowledging your progress can reignite your enthusiasm and strengthen your belief that you can succeed.