Setting goals during the New Year’s holidays is a tradition. However, only 8% of those who set such goals actually achieve them. Nonetheless, goals are vital as they provide us with a sense of purpose and meaning in life. Andrew Carnegie once said, “If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.”
A study published in the Journal of Research in Personality in 2009 found that achieving goals related to personal growth, relationships, and community involvement led to increased feelings of well-being. Pursuing intrinsic goals (with a sense of purpose) tends to create virtuous cycles that make us happier. Some studies also show that achieving extrinsic goals (more or less to show off and self-satisfaction) involving popularity, appearance, or material gain tends to make you less happy. Not reaching those goals makes you feel even more unhappy.
Those who set ambitious goals also did better than those who aimed low. Some experts may advise setting a process goal (e.g., “I will start going to the gym four times a week”) rather than an outcome goal (e.g., “I will lose 10 lbs.” by March 30th).
Goal setting: how to set and achieve your goals
Writer Mark Pettit outlined goal-setting tips
1. Set specific goals: Use SMART goals. S= Specific, M=Measurable, A=Achievable, R=Relevant, T= Time-bound
2. Define your goals
Define exactly how you will achieve the goal. You need to make your goal measurable with a set deadline.
3. Write down your goals
Describing your goals in written form gives you a greater chance of achieving your goal. Writing down will make you refine your goal, make your brain remember it, and you will get pleasure out of it when you check it off.
4. Commit to your goals
Achieving your goals takes courage and commitment. It also takes accountability to stay on track to achieve your goals. You can work with your partner, friend, family member, or colleague
5. Break your goals down
Breaking down your goals into short-term, measurable tasks and objectives helps you manage your time better, be more productive, and plan your day effectively. Setting a big goal can feel overwhelming and cause procrastination. Breaking your goal down also helps you identify the obstacles that stop you from reaching your goals.
6. Prioritize your goals: When you prioritize your goals, you focus your time and energy on your most productive activities. Prioritizing your goals also reduces overwhelm and procrastination, giving you greater direction and purpose.
7. Set goals for all areas of your life: Setting goals helps you improve every aspect of your life that is important to you. Life goals give your life purpose and meaning and define who you want to be in the future.
Setting goals can contribute to happiness in several ways:
- Sense of Purpose: Goals provide direction and a sense of purpose in life. Clear objectives give meaning to your actions, making you feel more motivated and fulfilled.
- Motivation and Achievement: Working towards goals and achieving them can be incredibly satisfying. Each step towards a goal can bring a sense of accomplishment and boost self-esteem.
- Positive Emotions: Pursuing goals often involves overcoming challenges and obstacles. Success, despite difficulties, generates feelings of resilience, confidence, and happiness.
- Focus and Clarity: Having goals helps you focus on what matters to you, reduce distractions, and provide clarity about what you want to achieve. This focus can lead to a more fulfilling life.
- Adaptation and Growth: Setting and striving for goals encourage personal growth and development. The journey toward achieving goals allows for learning new skills, gaining experiences, and evolving, which can bring a deep sense of satisfaction.
- Increased Well-being: Research suggests that people who set and work toward meaningful goals report higher well-being and life satisfaction. The sense of progress and accomplishment contributes significantly to overall happiness.
Setting meaningful and achievable goals that go with your values is essential for real happiness. Unrealistic targets or goals set by others can lead to stress and disappointment, taking you off your path to fulfillment. Being flexible and enjoying the journey toward your goals is just as important as reaching them. Remember, growing and developing through the process makes our lives richer and brings us to true success.
By Tarak Vasavada, MD