设定目标

“没有计划的目标只是一个愿望。.” 
——安东尼·德·圣埃克苏佩里

设定目标. It’s a critical component to achieving something you want to happen in life. 确定, some things occur without you really even trying: like getting dressed in the morning or passing 5th grade art class. But for the most part, if you want to make something happen, you have to set a goal for it. 然而，困难的部分不在于设定目标. making the baseball team, getting your dream job); it’s achieving it.

So, why are goals often left unachieved, and what could be done to reverse that trend? 研究表明，有几种策略, 当实现, significantly increase the likelihood a goal will be obtained. 正如那句老话所说:“不是人们计划失败。. 而是他们没有做好计划.” So “plan” accordingly, and check out some of these effective tips to help you achieve your goals:

The data is clear: people are significantly more likely to achieve a goal (42% to be exact) if they write them down and place them where they can regularly be seen and remembered. 想想巴蒂尔的故事. Implementing a suggestion he heard at a summer basketball camp, Battier pinned an index card of 10 goals he wanted to accomplish next to his bed so he would see it every day. Among his goals was to start as a 9th grader on the varsity basketball team. When he was named to the starting 5, he declared, “This really works!”

此后的每一年, 他填了一张新卡, 回收一些未实现的目标，并增加新的目标. 一路走来, 他成为了杜克大学的年度最佳篮球运动员, NCAA冠军, 13年NBA老将，2次NBA总冠军.

虽然你可能不会成为NBA总冠军, writing down your goals and referring to them regularly can help you to focus your priorities. Want to get better grades, make the team, get that job you’ve had your eye on? Write it down, refer to it often and start taking steps to achieve it.

所以，你已经把你的目标写下来了. 伟大的第一步. 但是，你怎样才能确保你正在取得进步呢? 目标往往是模糊的和开放式的, making it very difficult to assess whether they can reasonably be achieved. 模糊的目标往往以无法实现的目标而告终. 避免这种情况的一个方法是制定明智的目标. 这是首字母缩写，意思是:

  • 具体的 - the goal is clearly defined and contains sufficient details
  • 可衡量的 -你可以测试/知道你是否见过他们
  • 行动导向的 -有明确定义的步骤，你将采取达到目标
  • 现实的 -它们在设置的参数范围内是合理可达的
  • 有时限的 -有一个完成目标的最后期限

*NOTE: Some models define the A as Achievable and the R as 现实的*

Consider the following statement: “My goal for the New Year is to get into better shape.这个目标明智吗? 不，这不够具体. It doesn’t offer a way for us to know if the goal has actually been accomplished. 额外的ly, there aren’t any action items that explain how this will be done. 没有细节, it’s difficult to know if it can realistically be achieved (losing 30 pounds in 2 weeks is not realistic, 但是在30天内减掉5磅是很困难的。. And while it’s somewhat timely - some time over next year is a time-frame - specific target dates or even checkpoints will let you know if you’re on track. 这就是为什么很多新年决心都没有实现的原因. 那么，我们能做些什么来让这个决心或目标变得更聪明呢? 如果在一月. 我们的目标是这样的:

“到5月1日，我的身体会更好, having lost at least 15 pounds using the Lose It app to reduce my daily caloric intake and the Couch to 5K app as part of an exercise routine I implement 3 times a week.”

虽然它仍然是由你来完成上面的步骤, at least now there is a clearly defined roadmap of how to get there. 所以，把你写下来的目标具体化吧.

如果你的目标不是很大怎么办, 它们是巨大的:就像学习一门外语, 写一本小说或者决定你通往梦想职业的道路? 而大的或长期的目标可能会让人不知所措, you can make any goal manageable by breaking them down into smaller parts or chunks. Whether you break it down into multiple actionable steps (with sub-steps written to help accomplish larger steps) or you chunk it by assigning a quantity (ie. 每天写10页小说)或时间(30分钟). a day studying a new language) or you create some combination of each, 关键是要让它变小，使之易于管理.

Another strategy is to meet goals incrementally, in baby steps. 从一个能让你朝着目标前进的行动开始, but is extremely easy to do; so easy that you can’t not do it. 例如，想要通过仰卧起坐来加强你的核心肌肉? 从少量开始，比如5个或10个. 然后，每天增加一个. 一开始，重复应该保持相对简单. 如果数字变得太难, simply “split” it and break it into a smaller amount but with more frequency. 例如, 而不是一次做40个仰卧起坐, 早上做一组，每组20个，下午做一组, adding one more to each set daily until you’re doing 40 or more twice a day. If your original goal was 60 sit ups at one time, you’ll eventually get there.

设定目标 is important, but it’s only part of the equation. 不要把你的注意力放在目标或结果上. Instead turn your attention to the process - that is the step-by-step action items, 你将实施的一些小步骤或系统来帮助你实现目标. 如果设定目标能帮助你选择方向, then it’s focusing your attention on the details of the process that will determine how much progress you actually make. 使用我们上面的例子, 如果减肥是你的目标(或结果), then your system (or process) is running 3x a week and tracking your calorie intake. 专注于这一点，减肥就会随之而来.

Concentrating on the outcome (goal) often leads to disappointment. 这是不可持续的. 盯着目标不放是暂时的. 关注过程会改变行为，并且是永久性的. It may be easier to focus on the outcome, but it’s the process where the growth occurs.

When it comes to goal setting, you can do all the right “prep” work and still not reach your goals. 会是这样吗?, 尽管你尽了最大的努力, you have not set yourself up for success based on the environment you’ve created? 

你的“默认”情况是什么? 例如, 你可能想在化学上取得更好的成绩, 但如果你经常坐在会让你分心的人旁边, or you rarely bring your book home or you fail to set aside specific time for homework, you’ve likely created an environment that is not conducive to you meeting your goal. 类似的, 用“保持好身材”的例子, even if you wrote the goal down and created manageable “chunk” goals like consistently recording your calorie intake, if there are regularly snacks out on the countertop while the fruits/vegetables are tucked away in the fridge, 这可能是你的默认选择是去吃零食, 从而影响你做出明智饮食选择的能力.

If you want to change your behaviors, you must also change your environment. Eliminate potential roadblocks to success by designing an environment that encourages your goals. It may be challenging, but it’s a necessary step to help you achieve them. 

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