Struggling to Achieve Your Goals? This Might be For You

Have you ever set a goal that felt impossible to achieve? Imagine someone challenging you to eat 1,095 servings of vegetables in a year. It sounds overwhelming, doesn't it? That's why, in many coaching programmes, they recommend breaking big goals down into smaller, more manageable daily actions. For example, committing to "eat three servings of vegetables today" may not seem like much, but it adds up to 1,095 servings in a year. These small, daily actions have some significant advantages:

Procrastination becomes less of a problem because the tasks feel less daunting.

Achieving small, daily goals boosts your confidence and keeps you motivated.

Committing to something achievable on a daily basis feels much more doable, increasing your motivation and buy-in.

However, there's a downside to this approach. The smaller and more short-term the goal, the less room there is for error. If you commit to eating three servings of vegetables every day, you're leaving little margin for mistakes. This can lead to feelings of failure when you don't meet your daily goals, often referred to as "goal violation."

So, the question is, how do you set goals that are both realistic and flexible enough to handle life's challenges? A recent study provides some valuable insights into finding that sweet spot.

Study Details:

Researchers from the University of Pennsylvania's Wharton School and Harvard Business School looked into the ideal approach to goal-setting. Although their study focused on volunteering hours at a crisis counselling centre, their findings can apply to various aspects of our lives. Over 9,000 participants were divided into three groups and observed for 12 weeks.

All participants shared a common goal: volunteering 200 hours per year. However, some were encouraged to achieve that goal by volunteering either:

8 hours every two weeks (more flexible, less frequent)
4 hours every week (smaller, more frequent)

The results were quite enlightening. Both experimental groups outperformed the 200-hour control group. The group volunteering 8 hours every two weeks and the one committing to 4 hours every week achieved 9.2 percent and 8.4 percent more volunteer hours, respectively, compared to those with the simple 200-hour goal. Furthermore, both experimental groups reported less procrastination and fewer weeks of missed volunteering.

Key Takeaways:

Prioritise Flexibility for Long-Term Success: Enthusiasm often drives us to pursue our goals with unwavering dedication at the start. However, life's complexities can lead to setbacks. It's essential to adopt flexible approaches when faced with challenges. For example, instead of setting a daily goal of three servings of vegetables, consider aiming for 21 servings per week. This allows you to adapt to varying daily needs and maintains your sense of achievement.

Normalise Setbacks: It's crucial to view "unsuccessful" days as opportunities for learning rather than failures. Embrace a mindset of "progress, not perfection." Consider planning for one or two "zero" days each week to account for occasional setbacks, preventing feelings of defeat when you miss daily or weekly targets.

Think Short-Term and Long-Term: While flexibility is crucial, it's essential to avoid falling into the trap of procrastination. Encourage yourself to consider both short-term and long-term goals simultaneously. By thinking about today's actions alongside your weekly, monthly, and yearly objectives, you can maintain focus and increase your chances of success.

Ready to Make Positive Changes?

If you're determined to set and achieve your goals, consider coaching. A coach can provide you with the strategies and support to develop new skills and make lasting, positive changes. Discover the benefits of coaching and take the first step towards a more successful and fulfilling life. Learn more about coaching here.

References:

Rai A, Sharif MA, Chang EH, Milkman KL, Duckworth AL. A field experiment on subgoal framing to boost volunteering: The trade-off between goal granularity and flexibility. J Appl Psychol. 2022 Sep 15.

The Genius of Tiny Goals. Precision Nutrition. (n.d.).

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