There is a strong connection between setting goals and maintaining the motivation required to successfully attain them. In fact, in the 1960’s, behavioral research led to an understanding of the relation between these concepts, and theories were developed to shed insight on the concrete ways one influences the other.
Let’s take a look at the basis of these theories and then at some of the reasons to utilize goal setting for motivational success.
How To Set Goals You’ll Actually Be Motivated To Achieve
The first researcher to study the relationship between goal setting and motivation was Dr. Edwin Locke. He published his findings in 1968l.
Locke’s Goal Setting Theory concluded that specific goals provided more motivation than vague ones. Along these lines, goals that provided a challenge were shown to be better motivators than easier ones. In addition, Locke discovered that positive feedback was highly influential toward increasing motivation.
Essentially, the very act of creating a goal leads to better performance.
Decades later, in 1990, Locke paired up with Dr. Gary Latham to develop the Goal Setting and Motivation Theory, whose main premise is that five fundamental principles influence effective goals setting. As well, that goal achievement is more likely when higher numbers of these principles are in place.
The five fundamental principles of the theory are:
- Clarity
- Challenge
- Complexity
- Commitment
- Feedback
In essence, your goals should be clear and provide you with enough of a challenge to entice you to reach them. However, it’s important that these goals not be so complex as to cause frustration or overwhelm; this would be counterproductive.
Goals that inspire motivation also should include an aspect of formally committing to them and have a check-in method in place to determine satisfactory progression.
Provide Reference
By developing objectives through the framework of goal setting theories, you are providing yourself with a tangible reference point to keep you on track. Thus, your motivation is likely to endure.
You are able to look at the points you’ve written down in order to remind yourself of your purpose and to validate that you are moving in the right direction.
Add Manageability
Proper structure of your goals can also make your overall plan seem more attainable. By assuring that your goals are challenging, you’ll keep your brain stimulated.
Breaking things down into short-term and long-term targets, along with similar strategies, can help you to avoid becoming overwhelmed by one big goal that is simply too complex to be achieved. Motivation is better sustained when you feel some agency over your goals.
Instill Accountability
By adding a check-in mechanism of some sort, you will be instilling a sense of accountability to your goals. It’s easy to toss a goal aside when you don’t really have to answer to anyone, or even yourself, with regard to progress.
Find an accountability partner to share accomplishments with or build assessment dates into your calendar in which you self-check your progress.
Increase Confidence
Challenging, yet realistic, goals that allow for the monitoring of progress can do a lot for your sense of mastery. Seeing your goal becoming closer to reality through hard work and skill is empowering.
Hearing praise from your network is also motivating toward fulfilling an objective. Confidence is increased through all of these things.
Improve Life Quality
Essentially, having well-developed goals can lead to a more fulfilling life. By taking the time to proactively define what you want and working toward that desire, you are living with purpose.
Those who know what they want and feel they are on track to achieve it are generally more motivated and satisfied individuals.
As you can see, there is a strong relationship between goals and motivation. In order to sustain motivation, you must not only set goals, but your goals need to have structure.
Following these guidelines can increase both your motivation and your chances of reaching your intentions.
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How To Set Goals And Increase Your Motivation Even When Anxious or Depressed
Motivation is an elusive concept for many people. Despite having big dreams or desiring to accomplish a particular goal, taking the steps necessary to reach the end objective can seem impossible. Sometimes just completing the bare minimum feels like all you can do.
Forget the idea of accomplishing anything greater. This is especially true if you suffer from anxiety or depression. These mental health conditions zap the energy, happiness and sheer will from your core.
You may find yourself unable to accomplish even the basics of day to day living, let alone going above and beyond.
If you have been diagnosed with these issues, or feel that you may be dealing with them, the most important aspect of overcoming their toxic effects is to seek help.
Therapy and medication have shown to be effective in treating anxiety and depression, but even these powerful components may not be enough to move you toward your goals.
However, there are some strategies you can take to increase your motivation even when anxious or depressed. Continue reading for some tangible ways to help you move past survival mode.
Do It for Someone Else
While personal goals generally need to come from within in order to be meaningful, anxiety and depression can make generating any kind of internal feeling beyond despair difficult. Intrinsic motivation, or the kind that comes from inside you, simply may not be something you can muster right now.
One way to “trick” yourself into becoming motivated is to think of ways your goal may benefit others.
For example, if you’re having trouble just getting out of bed, it may help to think of those who depend on you for their care. Whether it’s a child or even a pet, the desire to complete the basic necessities for those you love may be enough motivation for now. This approach can be applied to other aspects of your life also.
While it shouldn’t be a long-term solution, it can sometimes be enough to get you moving and lead to fueling further motivation.
Outsource Dreaded Tasks
Deferring your most-dreaded tasks onto someone else may be especially effective for those dealing with anxiety. Many anxiety sufferers fear talking on the phone. If possible, request that a significant other or friend make important phone calls on your behalf.
You don’t have to put yourself through unnecessary stress in every situation. Some things can be outsourced in order to make everything else more manageable.
If finances allow, you can pay professionals to bear certain loads for you. Otherwise, some creativity may be in order. The relief you’ll experience is worth the initial expenditure of energy required to generate creative outsourcing solutions.
Do the Fun Stuff First
Many life coaches or other experts will recommend that you tackle the tough or boring items on your list first in order to get them out of the way. The theory is that you’ll feel more accomplished, and finishing the rest of your project or goal will be easier. When you have depression or anxiety, this approach is unrealistic.
Depending on the severity of your condition, simply making any forward movement on a task is asking a lot of you.
Therefore, turn the advice upside down and start with the easiest part first. Another way to look at things is to do the absolute bare minimum or smallest part first. Once you’ve summoned the motivation to just get started in some way, continuing on will be a more likely prospect.
Be Gentle With Yourself
If you were helping a friend in your situation, you’d likely have all the compassion in the world for them. You’d probably offer words of encouragement for the small achievements your pal made and be there to take up some slack when they’re feeling unable. In order to foster motivation, you absolutely must show yourself this same level of compassion.
Reward or praise yourself for every small accomplishment.
This can be taking a break to watch your favorite show or purchasing a simple indulgence like a bottle of perfume. Even praising yourself for your efforts can be effective.
Along that same vein, be sure not to chastise yourself for perceived faults. Instead, focus on what you were able to get done or remind yourself that you are currently facing some tough obstacles and you’re doing your best. Negative self-talk is self-sabotage and kills motivation.
How To Set Goals You’ll Actually Be Motivated To Achieve – Conclusion
Incorporating these steps into your daily routine can significantly increase your motivation, despite anxiety and depression. Your mental health issues are a challenge, but they don’t need to be the end of your dreams.