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When is the best time Am I following the Did I meet the goal?
for me to get the task plan correctly?
done?
Where is the best place Am I focused or not? Which condition
to complete the task? distracted me or helped
me succeed?
How will I start? What strategies can I Which strategies are
use to help me keep most effective?
working?
ZIMMERMAN (2001) AND COLLEAGUES CLAIMED
THAT WHEN STUDENTS BECOME ENGAGED, THEY
TAKE GREATER RESPONSIBILITY FOR THEIR
LEARNING AND THEIR ACADEMIC PERFORMANCE
IMPROVES. THE SELF-REGULATED LEARNING (SRL)
MODEL USES A CONTINUING SEQUENCE OF
PLANNING, PRACTICE AND EVALUATION.
THE ILLUSTRATION BELOW SHOWS THE SERIES OF
FEEDBACK CYCLES
Plan it
Evaluate it Practice it
MANAGING AND CARING
FOR THE SELF
B. SETTING GOALS FOR SUCCESS
THE IMPORTANCE OF GOALS
A GOAL IS THE DESIRED OUTCOME ANTICIPATED
BY A PERSON OR ORGANIZATION. IT MAY BE A LONG
TERM VISION OR A SHORT TERM OUTCOME WHICH
CAN BE ACHIEVED THROUGH CAREFUL PLANNING,
EXECUTION AND EVALUATION.
GOAL SETTING ESTABLISHES A STANDARD OR
OBJECTIVE TO SERVE AS TARGET OF ONE’S ACTIONS.
IT IS INVOLVED IN ALL THE
SELF-REGULATION/METACOGNITIVE PROCESS.
WHEREAS FOREFRONT IS TO GOAL SETTING; AS
PERFORMANCE CONTROL IS TO GOAL DIRECTED
LOCKE (1969) SAID THAT WORKING TOWARD A
GOAL IS ALSO A MAJOR SOURCE OF MOTIVATION AND
IMPROVES PERFORMANCE AND THAT CLEAR GOALS
AND APPROPRIATE FEEDBACK MOTIVATES A PERSON.
BURTON (1983) CLAIMED THAT PEOPLE WHO USE
GOAL SETTING EFFECTIVELY SUFFER LESS FROM
STRESS AND ANXIETY, CONCENTRATE BETTER,
PERFORM BETTER, CONFIDENT AND ARE SATISFIED.
LOCKE (2002) CLAIMED THAT A PERSON’S UPPERMOST
MORAL GOAL IS THE ATTAINMENT OF ONE'S OWN HAPPINESS
AND EVEN COINED THE PHRASE 'PURSUIT OF HAPPINESS,' IN
HIS BOOK AN ESSAY CONCERNING HUMAN UNDERSTANDING.
IN SETTING GOALS FOR LIFE AND HAPPINESS, LOCKE’S
WRITINGS FOCUS ON BUILDING THE BEST QUALITIES IN LIFE.
IN THE PERSON LEVEL IT FOCUSES IN POSITIVE PERSONAL
TRAITS (E.G. CAPACITY FOR LOVE, COURAGE, INTERPERSONAL
SKILL) WHILE GROUP LEVEL FOCUSES ON CIVIC VIRTUES AND
ACTIONS LEADING TO ENHANCED SOCIAL RESPONSIBILITY
(E.G. WORK ETHIC, ALTRUISM, RESPONSIBILITY).
GOAL- SETTING THEORY
GOAL-SETTING THEORY REFERS TO THE EFFECTS OF
SETTING GOALS ON SUBSEQUENT PERFORMANCE.
RESEARCHER EDWIN LOCKE FOUND THAT INDIVIDUALS
WHO SET SPECIFIC, DIFFICULT GOALS PERFORMED BETTER
THAN THOSE WHO SET GENERAL, EASY GOALS. LOCKE
PROPOSED FIVE BASIC PRINCIPLES OF GOAL-SETTING:
CLARITY, CHALLENGE, COMMITMENT, FEEDBACK, AND TASK
COMPLEXITY.
ONE OF THE MOST EFFECTIVE WAYS TO STAY MOTIVATED IS
TO SET GOALS FOR YOURSELF. HOWEVER, THE TYPE AND
QUALITY OF GOALS YOU SET AFFECTS HOW WELL THEY WILL
WORK.
EFFECTIVE GOAL-SETTING PRINCIPLES:
1. CLARITY. A CLEAR, MEASURABLE GOAL IS MORE
ACHIEVABLE THAN ONE THAT IS POORLY DEFINED. IN OTHER
WORDS, BE SPECIFIC! THE MOST EFFECTIVE GOALS HAVE A
SPECIFIC TIMELINE FOR COMPLETION.
2. CHALLENGE. THE GOAL MUST HAVE A DECENT LEVEL OF
DIFFICULTY IN ORDER TO MOTIVATE YOU TO STRIVE
TOWARD THE GOAL.
3. COMMITMENT. PUT DELIBERATE EFFORT INTO MEETING
THIS GOAL. SHARE YOUR GOAL WITH SOMEONE ELSE IN
ORDER TO INCREASE YOUR ACCOUNTABILITY TO MEET
THAT GOAL.
4. FEEDBACK. SET UP A METHOD TO RECEIVE INFORMATION
ON YOUR PROGRESS TOWARD A GOAL. IF LOSING 30 POUNDS
IN FOUR MONTHS TURNS OUT TO BE TOO HARD, IT IS BETTER
TO ADJUST THE DIFFICULTY OF YOUR GOAL MID-WAY
THROUGH THE TIMELINE THAN TO GIVE UP ENTIRELY.
5. TASK COMPLEXITY. IF A GOAL IS ESPECIALLY COMPLEX,
MAKE SURE YOU GIVE YOURSELF ENOUGH TIME TO
OVERCOME THE LEARNING CURVE INVOLVED IN
COMPLETING THE TASK. IN OTHER WORDS, IF A GOAL IS
REALLY TOUGH, MAKE SURE YOU GIVE YOURSELF SOME
PADDING TO GIVE YOU THE BEST CHANCE AT SUCCEEDING.
HOW DO I USE THIS IN MY LIFE?
SETTING A GOAL IS A GREAT WAY TO ENCOURAGE
ACHIEVEMENT AND STAY MOTIVATED. HOWEVER, MANY OF
US SET GOALS THAT ARE INEFFECTIVE AT PUSHING US TO DO
OUR BEST. WHEN YOU ARE HELPING YOUR YOUTHLING WITH A
PROJECT OR TRYING TO IMPROVE AN ASPECT OF YOUR DAILY
LIFE, THINK CAREFULLY ABOUT THE GOALS YOU SET. ENSURE
THAT EACH GOAL ACCOUNTS FOR SOME OR ALL OF THE
PRINCIPLES ABOVE: CLARITY, CHALLENGE, COMMITMENT,
AND FEEDBACK. WORK WITH YOUR YOUTHLING TO SET
GOALS THAT ARE APPROPRIATE AND ACHIEVABLE GIVEN HER
ABILITIES. BEGIN BY LETTING HER SET HER OWN GOAL.
WHAT ARE GOAL SETTING TOOLS?
IT’S ONE THING TO KNOW ABOUT GOAL SETTING,
AND HOW IT CAN HELP YOU, BUT ANOTHER
ENTIRELY TO KNOW HOW TO ACTUALLY SET GOALS
AND STICK WITH THEM. GOAL SETTING TOOLS ARE
A GREAT WAY TO HELP YOU SET GOALS, KEEP
TRACK OF, AND STAY FOCUSED ON WHAT YOU’RE
TRYING TO ACHIEVE.
THESE TOOLS AND CAN BE INFORMAL, FOR EXAMPLE:
• A HANDWRITTEN DIARY OR JOURNAL TRACKING YOUR GOALS
AND SMALLER DAILY ACHIEVEMENTS
• USING YOUR MOBILE PHONE TO SET DAILY REMINDERS OR
COUNTDOWN APPS FOR WHEN YOU WANT TO ACHIEVE CERTAIN
THINGS BY
• MOTIVATIONAL NOTES AND POSTERS SET AROUND YOUR HOME
OR WORK DESK AS FRIENDLY REMINDERS
• TELLING FRIENDS AND FAMILY WHAT YOU’RE WORKING
TOWARDS SO THEY CAN OFFER SUPPORT
• VISUALIZATION ACTIVITIES INCLUDING MEDITATION, POSITIVE
AFFIRMATIONS, AND MINDFULNESS
OR THEY CAN BE FORMALIZED, SUCH AS:
• REGULAR MEETINGS/REVIEWS WITH YOUR LINE MANAGER AT WORK TO
KEEP YOU ACCOUNTABLE (IF YOUR GOALS ARE WORK RELATED)
• JOINING GROUPS OR MEET-UPS WITH INDIVIDUALS TRYING TO ACHIEVE
THE SAME GOALS (SUCH AS WEIGHT LOSS, OR ATHLETIC GROUPS/FITNESS
CLASSES)
• WORKING WITH A PEER COACH OR MENTOR TO HELP MOTIVATE YOU TO
STAY ON TRACK
• UTILIZING GOAL SETTING SOFTWARE TOOLS AND APPS TO HELP KEEP YOU
ON TRACK (MILESTONE PLANNER AND GOAL SCAPE TO NAME A FEW)
• WHICH TOOL IS RIGHT FOR YOU WILL DEPEND ON WHAT YOU’RE SPECIFIC
GOALS ARE, HOW LONG YOU WANT TO TAKE TO
• ACHIEVE THEM, AND WHETHER IT IS AN INDIVIDUAL OR GROUP GOAL.
GOLDEN RULES OF GOAL SETTING:
FIVE RULES TO SET YOURSELF UP FOR SUCCESS
IF YOU WANT TO SUCCEED, YOU NEED TO SET GOALS. WITHOUT GOALS YOU
LACK FOCUS AND DIRECTION. GOAL SETTING NOT ONLY ALLOWS YOU TO TAKE
CONTROL OF YOUR LIFE'S DIRECTION; IT ALSO PROVIDES YOU A BENCHMARK
FOR DETERMINING WHETHER YOU ARE ACTUALLY SUCCEEDING.
TO ACCOMPLISH YOUR GOALS, HOWEVER, YOU NEED TO KNOW HOW TO SET
THEM. YOU CAN'T SIMPLY SAY, "I WANT" AND EXPECT IT TO HAPPEN. GOAL
SETTING IS A PROCESS THAT STARTS WITH CAREFUL CONSIDERATION OF WHAT
YOU WANT TO ACHIEVE, AND ENDS WITH A LOT OF HARD WORK TO ACTUALLY
DO IT. IN BETWEEN, THERE ARE SOME VERY WELL-DEFINED STEPS THAT
TRANSCEND THE SPECIFICS OF EACH GOAL. KNOWING THESE STEPS WILL ALLOW
YOU TO FORMULATE GOALS THAT YOU CAN ACCOMPLISH.
THE FIVE GOLDEN RULES
1. SET GOALS THAT MOTIVATE YOU
WHEN YOU SET GOALS FOR YOURSELF, IT IS
IMPORTANT THAT THEY MOTIVATE YOU: THIS MEANS
MAKING SURE THAT THEY ARE IMPORTANT TO YOU,
AND THAT THERE IS VALUE IN ACHIEVING THEM. IF
YOU HAVE LITTLE INTEREST IN THE OUTCOME, OR
THEY ARE IRRELEVANT GIVEN THE LARGER PICTURE,
THEN THE CHANCES OF YOU PUTTING IN THE WORK TO
MAKE THEM HAPPEN ARE SLIM. MOTIVATION IS KEY TO
ACHIEVING GOALS.
SET GOALS THAT RELATE TO THE HIGH PRIORITIES IN YOUR
LIFE. WITHOUT THIS TYPE OF FOCUS, YOU CAN END UP WITH FAR
TOO MANY GOALS, LEAVING YOU TOO LITTLE TIME TO DEVOTE
TO EACH ONE. GOAL ACHIEVEMENT REQUIRES COMMITMENT, SO
TO MAXIMIZE THE LIKELIHOOD OF SUCCESS, YOU NEED TO FEEL
A SENSE OF URGENCY AND HAVE AN "I MUST DO THIS“ ATTITUDE.
WHEN YOU DON'T HAVE THIS, YOU RISK PUTTING OFF WHAT YOU
NEED TO DO TO MAKE THE GOAL A REALITY. THIS IN TURN
LEAVES YOU FEELING DISAPPOINTED AND FRUSTRATED WITH
YOURSELF, BOTH OF WHICH ARE DE-MOTIVATING. AND YOU CAN
END UP IN A VERY DESTRUCTIVE "I CAN'T DO ANYTHING OR BE
SUCCESSFUL AT ANYTHING" FRAME OF MIND.
TIP:
TO MAKE SURE THAT YOUR GOAL IS MOTIVATING,
WRITE DOWN WHY IT'S VALUABLE AND IMPORTANT TO
YOU. ASK YOURSELF, "IF I WERE TO SHARE MY GOAL
WITH OTHERS, WHAT WOULD I TELL THEM TO CONVINCE
THEM IT WAS A WORTHWHILE GOAL?“ YOU CAN USE THIS
MOTIVATING VALUE STATEMENT TO HELP YOU IF YOU
START TO DOUBT YOURSELF OR LOSE CONFIDENCE IN
YOUR ABILITY TO ACTUALLY MAKE THE GOAL HAPPEN.
2. SET SMART GOALS
YOU HAVE PROBABLY HEARD OF SMART GOALS ALREADY. BUT DO YOU
ALWAYS APPLY THE RULE? THE SIMPLE FACT IS THAT FOR GOALS TO BE
POWERFUL, THEY SHOULD BE DESIGNED TO BE SMART. THERE ARE MANY
VARIATIONS OF WHAT SMART STANDS FOR, BUT THE ESSENCE IS THIS – GOALS
SHOULD BE:
• SPECIFIC.
• MEASURABLE.
• ATTAINABLE.
• RELEVANT.
• TIME BOUND.
3. SET GOALS IN WRITING
THE PHYSICAL ACT OF WRITING DOWN A GOAL MAKES IT
REAL AND TANGIBLE. YOU HAVE NO EXCUSE FOR
FORGETTING ABOUT IT. AS YOU WRITE, USE THE WORD "WILL"
INSTEAD OF "WOULD LIKE TO" OR "MIGHT." FOR EXAMPLE, "I
WILL REDUCE MY OPERATING EXPENSES BY 10 PERCENT THIS
YEAR," NOT "I WOULD LIKE TO REDUCE MY OPERATING
EXPENSES BY 10 PERCENT THIS YEAR." THE FIRST GOAL
STATEMENT HAS POWER AND YOU CAN "SEE" YOURSELF
REDUCING EXPENSES, THE SECOND LACKS PASSION AND
GIVES YOU AN EXCUSE IF YOU GET SIDE TRACKED.
TIP 1:
FRAME YOUR GOAL STATEMENT POSITIVELY. IF YOU WANT TO IMPROVE YOUR
RETENTION RATES SAY, "I WILL HOLD ON TO ALL EXISTING EMPLOYEES FOR
THE NEXT QUARTER" RATHER THAN "I WILL REDUCE EMPLOYEE TURNOVER."
THE FIRST ONE IS MOTIVATING; THE SECOND ONE STILL HAS A GET-OUT
CLAUSE "ALLOWING" YOU TO SUCCEED EVEN IF SOME EMPLOYEES LEAVE.
TIP 2:
IF YOU USE A TO-DO LIST , MAKE YOURSELF A TO-DO LIST TEMPLATE THAT HAS
YOUR GOALS AT THE TOP OF IT. IF YOU USE AN ACTION PROGRAM , THEN YOUR
GOALS SHOULD BE AT THE TOP OF YOUR PROJECT CATALOG. POST YOUR
GOALS IN VISIBLE PLACES TO REMIND YOURSELF EVERY DAY OF WHAT IT IS
YOU INTEND TO DO. PUT THEM ON YOUR WALLS, DESK, COMPUTER MONITOR,
BATHROOM MIRROR OR REFRIGERATOR AS A CONSTANT REMINDER.
4. MAKE AN ACTION PLAN
THIS STEP IS OFTEN MISSED IN THE PROCESS OF GOAL
SETTING. YOU GET SO FOCUSED ON THE OUTCOME THAT
YOU FORGET TO PLAN ALL OF THE STEPS THAT ARE
NEEDED ALONG THE WAY. BY WRITING OUT THE
INDIVIDUAL STEPS, AND THEN CROSSING EACH ONE OFF
AS YOU COMPLETE IT, YOU'LL REALIZE THAT YOU ARE
MAKING PROGRESS TOWARDS YOUR ULTIMATE GOAL.
THIS IS ESPECIALLY IMPORTANT IF YOUR GOAL IS BIG
AND DEMANDING, OR LONG-TERM.
5. STICK WITH IT!
REMEMBER, GOAL SETTING IS AN ONGOING
ACTIVITY, NOT JUST A MEANS TO AN END. BUILD IN
REMINDERS TO KEEP YOURSELF ON TRACK, AND
MAKE REGULAR TIME-SLOTS AVAILABLE TO REVIEW
YOUR GOALS. YOUR END DESTINATION MAY REMAIN
QUITE SIMILAR OVER THE LONG TERM, BUT THE
ACTION PLAN YOU SET FOR YOURSELF ALONG THE
WAY CAN CHANGE SIGNIFICANTLY. MAKE SURE THE
RELEVANCE, VALUE, AND NECESSITY REMAIN HIGH.
GOAL SETTING IS MUCH MORE THAN SIMPLY SAYING
YOU WANT SOMETHING TO HAPPEN. UNLESS YOU
CLEARLY DEFINE EXACTLY WHAT YOU WANT AND
UNDERSTAND WHY YOU WANT IT THE FIRST PLACE,
YOUR ODDS OF SUCCESS ARE CONSIDERABLY REDUCED.
BY FOLLOWING THE FIVE GOLDEN RULES OF GOAL
SETTING YOU CAN SET GOALS WITH CONFIDENCE AND
ENJOY THE SATISFACTION THAT COMES ALONG WITH
KNOWING YOU ACHIEVED WHAT YOU SET OUT TO DO.