You want something to be different. You make change. You get something different.
Sounds simple, right? It may sound straightforward, but the process is not always easy.
As we sit in the time of year where ‘resolutions’ are popular (read one of our past articles about New Year’s resolutions being one of our pet peeves here), we wanted to create an article exploring healthy goal-setting, which is possible at any time of the year. Our mental health counselling Calgary therapists happily explore why we need goals, challenges with goal setting, and tips for accomplishing your goals.
Why Do We Need Goals? Our Mental Health Counselling Calgary Therapists Weigh In
Goals are important because they give direction, focus, and purpose to our actions. Here are a few other reasons why they matter according to our mental health counselling Airdrie and Calgary therapists:
- They fuel motivation
- They give you something clear to strive for, which can be helpful during times of adversity
- Goals allow us to track progress and success
- They provide a sense of achievement and accomplishment
- They connect with our purpose and meaning
- They move us towards our long-term vision for ourselves
- They aid in decision-making
- They support personal growth and development
- They create accountability
In short, goals are tools that help us navigate life with intention and they provide structure and meaning in our personal and professional pursuits.
Challenges with Goal Setting From Mental Health Counselling Calgary Therapists
Goal setting is a powerful tool for personal and professional growth, but it comes with its own set of challenges.
Realistic goal setting is all about creating objectives that are achievable, specific, and aligned with your resources and circumstances. Setting goals that are too ambitious can lead to frustration, while overly simple goals can leave you feeling unchallenged.
Here are some other common obstacles that people face when setting and working toward goals and some suggested solutions, according to our mental health counselling Calgary and Airdrie therapists:
1. Unclear or Vague Goals
- Challenge: Many people set goals that are too vague or broad, such as “get fit” or “be successful.” These types of goals lack specificity, making it hard to know where to start or how to measure progress.
- Solution: Make goals SMART—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of “get fit,” set a goal like “exercise for 30 minutes, 4 times a week for the next 3 months.”
2. Overwhelming Goals
- Challenge: Large or long-term goals can feel overwhelming, leading to procrastination or a lack of motivation, which our mental health counselling Calgary therapists see often.
- Solution: Break big goals into smaller, more manageable tasks. Focus on short-term milestones that gradually build up toward the larger goal.
3. Lack of Motivation
- Challenge: It’s easy to lose interest in a goal if the motivation isn’t strong or if progress is slow.
- Solution: Connect your goals to something meaningful. Understand why the goal matters to you. Keep the motivation high by celebrating small wins along the way. Our mental health counselling Calgary therapists love seeing their clients finding joy, confidence and purpose when accomplishing their goals.
4. Fear of Failure
- Challenge: Fear of not achieving a goal can lead to hesitation, self-doubt, or even giving up before trying.
- Solution: Reframe ‘failure’ as part of the learning process. Set yourself up for success by setting realistic goals and maintaining a growth mindset. Remember, setbacks are often temporary and part of any journey. Our mental health counselling Airdrie and Calgary therapists (or any trained professional) can be there along the way to support you in navigating fear, doubt, and other emotions that arise along the way.
5. Lack of Accountability
- Challenge: It can be hard to stay on track with goals without external accountability, especially if you’re working alone.
- Solution: Share your goals with a trusted friend, mentor, coach, or your mental health counselling therapist. Alternatively, use tools like apps or journals to track progress and create a system of accountability.
6. Changing Priorities
- Challenge: Life is dynamic and priorities can shift. This can lead to goals being abandoned or deprioritized.
- Solution: Reassess your goals periodically. It’s okay to adjust them as life circumstances change, but make sure you’re staying true to your values and long-term vision.
7. Procrastination
- Challenge: Putting off tasks or delaying the start of a goal is a major roadblock for many.
- Solution: Use strategies like time-blocking, setting deadlines, or committing to starting small tasks first. Sometimes, just beginning can help overcome the inertia.
- Note: Sometimes procrastination is linked to underlying mental health conditions, such as Attention Deficit Hyperactivity Disorder (ADHD). Working with a mental health counselling Calgary therapist (or trained professional in your area) can help you find personalized ways to move towards your goals while working alongside these conditions.
8. Lack of Resources
- Challenge: Some goals require resources (time, money, skills, etc.) that aren’t readily available.
- Solution: Identify the resources you need early and seek ways to acquire them. This might involve learning new skills, saving money, or reallocating time. Break down what you need and plan accordingly.
9. External Distractions
- Challenge: Life’s distractions—social media, busy schedules, unexpected events—can pull focus away from goals.
- Solution: Prioritize your time and energy. Set boundaries for distractions and carve out focused time for working on your goals. Consider eliminating or minimizing sources of distraction when working toward your goals.
10. Negative Self-Talk
- Challenge: Internal doubts and negative thoughts can undermine confidence and lead to self-sabotage.
- Solution: Practice positive self-talk and affirmations. Celebrate small wins to build self-confidence and keep momentum going. Recognize that setbacks are not reflections of your worth but rather part of the process. Mental health counselling Airdrie and Calgary therapists can support you with additional tools to navigate unhelpful self-talk.
11. Unrealistic Expectations
- Challenge: Setting goals that are too ambitious can lead to burnout or frustration when they seem (or are) unattainable.
- Solution: Set goals that stretch you but are still achievable. Be flexible and adjust your goals as needed based on progress, setbacks, and new information. Having a neutral third party, like a mental health counselling therapist, provide feedback can help you be realistic about your expectations.
12. Lack of Review and Adjustment
- Challenge: Without regular reviews, you may not notice when you’re falling behind or need to adjust your approach.
- Solution: Set regular check-ins to review progress. Reflect on what’s working, what’s not, and adjust your strategies. This helps you stay flexible and ensures you’re always moving toward your goal.
Goal setting is a dynamic process, and encountering challenges along the way is normal. The key is to remain flexible, stay committed, and be kind to yourself when things don’t go according to plan.
Tips on Effective Goal Setting From Mental Health Counselling Calgary Therapists
Here’s a guide to help you set goals that are both motivating and attainable from our mental health counselling Calgary and Airdrie therapists:
1. Set SMART Goals
The SMART framework is a widely recognized method for setting effective goals and is often incorporated by our mental health counselling Airdrie and Calgary therapists. It stands for:
- Specific: Your goal should be clear and well-defined. The more detailed you can be, the better.
- Example: Instead of “Get fit,” try “Exercise for 30 minutes, 4 times a week.”
- Measurable: You need a way to track your progress.
- Example: “I will lose 5 pounds in 3 weeks.”
- Achievable: The goal should be realistic given your current situation and resources.
- Example: “I will read 12 books this year” (if you’re currently reading 1-2 books a month).
- Relevant: The goal should matter to you and align with your larger life priorities.
- Example: “Learn to cook healthier meals” if you want to improve your diet.
- Time-bound: Set a deadline to create urgency and motivation.
- Example: “I will complete my course by the end of the month.”
2. Break Goals Down into Smaller Tasks
Large goals can feel overwhelming. Break them down into smaller, manageable tasks to make progress feel more achievable. Our mental health counselling Calgary therapists find this very helpful in reducing negative feelings and increasing success with goals.
- Example: If your goal is to write a novel in a year, break it down into daily word count targets, weekly planning sessions, and monthly progress reviews.
3. Prioritize Your Goals
Not all goals are created equal. If you set too many goals at once, it can dilute your focus and energy. Prioritize the most important ones and tackle them first, say our mental health counselling Calgary therapists.
- Identify which goals will have the most significant impact on your life or career and start there.
4. Consider Your Resources and Constraints
When setting goals, assess what resources (time, energy, money, skills) you have at your disposal. It’s important to be realistic about what you can achieve within the constraints of your life.
- Example: If you have a demanding full-time job, setting a goal to run a marathon in 3 months might be unrealistic, but aiming to run a 5K in 6 months might be more achievable.
5. Be Flexible and Adjust as Needed
Sometimes life changes, and goals need to be adapted. If you encounter setbacks, be open to adjusting your goal without feeling like you’ve failed. Flexibility and perseverance are key to staying on track. Our mental health counselling Airdrie and Calgary therapists remind you to be kind to yourself along the way!
- Example: If a financial goal is disrupted by an unexpected expense, adjust your target or timeline rather than abandoning it.
6. Track Progress Regularly
Measuring your progress allows you to see how far you’ve come and keep your motivation high. Regular check-ins help you stay accountable and adjust strategies if needed. Our mental health counselling Calgary therapists encourage a daily check-in with yourself to see what’s going well and any modifications you would like to make the next day.
Use a journal, spreadsheet, or app to track key metrics, or set weekly milestones to review progress.
7. Celebrate Small Wins
Small progress is progress and this is usually how goals are accomplished. Celebrate your milestones along the way to maintain motivation. Rewarding yourself for achieving smaller tasks keeps you focused and boosts morale. Our mental health counselling Calgary and Airdrie therapists love to celebrate with you!
- Example: If your goal is to finish a big project, reward yourself after completing each chapter or phase of the project.
8. Stay Accountable
Sharing your goals with someone else can increase your commitment. Whether it’s a mentor, friend, coach, or mental health counselling therapist, having an accountability partner can help keep you on track.
- Regular check-ins or updates will push you to stay focused and keep working toward your goal.
9. Expect and Plan for Challenges & Tough Days
Obstacles are part of the journey. Recognizing that challenges are likely to arise and preparing for them will help you stay resilient when things don’t go as planned.
- Example: If your goal is to exercise regularly, make a plan for the days when you are tired or busy and the goal will be more difficult. For instance, maybe you have a backup routine or a shorter alternative for tough days. Having a neutral set of eyes, such as a friend, family member, or mental health counselling therapist, can help you brainstorm options (sometimes we can’t see the forest through the trees).
10. Learn from Missteps
If you don’t hit a goal or miss a deadline, take time to reflect on what went wrong and why. Use that information to adjust your approach. Learning is winning.
- Consider whether the goal was realistic, if you had enough resources, or if your approach needs tweaking.
11. Keep the Bigger Picture in Mind
Sometimes, focusing too much on one specific goal can cause stress or burnout. Remind yourself why you set the goal in the first place and how it fits into your bigger life vision.
- Example: If you’re working on a long-term project, remember how achieving it will impact your career or personal growth.
Learning from the common challenges and solutions, as well as the strategies laid out here by our mental health counselling Calgary therapists can help you successfully move in the direction you want to go and live the life you want to live.
Final Thoughts From Mental Health Counselling Calgary Therapists:
The key to realistic goal setting is balance—set goals that challenge you but are also within your reach, and be ready to adapt as life evolves. Stay patient, stay focused, and keep your motivation high by celebrating progress along the way.
Would you like to dive deeper into any of these steps or need advice for a specific goal you’re working on? Mental health counselling professionals can help you meet your goals, identify barriers, and move past them!
Sana Psychological is a modern private practice in Alberta, Canada that can provide support for your life, mental health and addiction recovery goals. We service Calgary and Airdrie for in person sessions and can support virtually those throughout Canada (depending on the clinician and their credentials).
