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How To Make Ambitious And Achievable Goals For Great Success

How To Make Ambitious And Achievable Goals For Great Success

Perhaps you’ve been working extra hard towards a goal. You think you have the perfect plan, but you just don’t seem to be making progress. You don’t understand. Now you’re feeling a little tired, and you want to give up. Tomorrow won’t be any better, anyway.

Perhaps it’s true: you won’t succeed—just yet.

But the reason you get stuck isn’t that you don’t have the abilities to do it, or that you’re not putting in enough effort. Rather, you’re missing the point of goal-setting—you’ve made yourself the wrong goal in the first place.

To achieve what you want most, what you need is a SMART goal instead.

S-M-A-R-T is a set of 5 criteria to help you judge whether a goal is good or not. It helps you make better use of your time and energy, and achieve your goals effectively. Setting a SMART goal is the first step to success.

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When setting a new goal, or making changes to a current goal, you should ask yourself whether your goal fulfils these 5 criteria:[1][2]

S for Specific

It is important to have a clear idea of what you want to achieve. That way you can focus your time and energy on achieving your goal. Also, having a specific goal helps you stay away from distractions.

A simple trick to set a specific goal is to start with a verb.[3] This helps you remember exactly what you’re going to do.

M for Measurable

You want to know it when you’ve achieved your goal. You should also be able to tell how far you’ve come during the process, and how much further to go. Be specific with how much or how many about your goal.

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A for Achievable

Your goal should be possible within your abilities. Look at what skills you already have, and compare them to the skills needed to achieve your goal. If there’s a skill you don’t have yet, find out whether you’ll be able to learn it.

Make a plan of the exact things you’ll have to do for your goal, and make adjustments where you have to.

R for Realistic

Research into the facts and figures relevant to your goal. Then think about the resources available to you, such as your budget, time frame, the help you can get, etc. Ask yourself if your goal makes sense in your situation.

Also, be realistic about the effort you’re willing to put in. You may want to see if it’s a worthwhile goal to pursue in itself, or how it will fit in with your other goals.

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T for Time-bound

Think about when you want to achieve your goal. Setting a time limit adds to your motivation. Also, work out a timeline to keep track of your progress.

Keep in mind the total time you have while deciding the daily or weekly target. It will be a constant reminder to keep you going when you’re tempted to slack off.

Adapting SMART goal is a bit tricky, try to start by learning from different examples.

Here’re some examples of how you can can use the SMART formula to set goals and make them achievable.

Goal Example 1: I want to be more productive at work.

My problem: By the end of my work day, I always have lots of pending works still and have to work over time a lot. I figured that I spent too much time on the first few tasks, leaving no more time for the rest of the works.

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  • Specific: Finishing all the tasks planned for the day requires tasks prioritization as well as effort and time estimation. Prioritization, and time and effort estimation for tasks are my weaknesses. In 30 days, I will prioritize tasks efficiently and accurately estimate each task’s time and effort and do as planned.
  • Measurable: By the 30th day, I should be able to have my task list well-prioritized, with the time correctly estimated for at least 90% of the tasks. And I will be able to follow the estimated time and complete all the planned tasks on the list.
  • Achievable: I will set aside 10 minutes every day to organize and prioritize the tasks I should do the next day. I will also set aside another 5 to 10 minutes to review whether my estimation of time and effort is correct, and whether I can follow my plan in completing tasks.
  • Realistic: Setting aside around 20 minutes in total each day to plan for the 7 to 8 hours of tasks is realistic and beneficial to my work efficiency.
  • Time-Bound: In 30 days, I should be good at prioritizing and completing tasks according to my plan, ensuring my tasks will be done on time without extra working time.

Goal Example 2: I want to start to read more books.

My problem: I often struggle to find the right words to express my ideas in my assignments. I also have trouble with my grammar, and make lots of mistakes when I write.

  • Specific: I want to read more books so I can learn more vocabulary and sentence structures to use in my writing. In this semester, I will read books, take notes of new vocabulary and sentence structures, and revise them.
  • Measurable: By the end of this semester, I should be able to score at least 8 out of 10 in the ‘grammar and style’ component of my essays.
  • Achievable: I will finish reading 2 books of at least 300 pages each. I will read 15 pages each day, 5 days a week; and revise my reading notes for 45 minutes on each of the remaining 2 days of the week.
  • Realistic: Reading 15 pages each day is manageable. Also, reading consistently is an effective way for me to learn writing skills.
  • Time-Bound: I want to see improvement in grades from 6 to 8 (out of 10) by the end of this semester, which is 92 days in total.

Goal Example 3: I want to wake up earlier.

My problem: I am always 5 minutes late to work because I snooze my alarm too many times in the morning and don’t have enough time to get ready.

  • Specific: I currently set my alarm at 7am, but I wake up at 7:30am. I have to leave for work at 7:45am the latest, and I need 45 minutes to get ready. So my goal is to wake up at 7am.
  • Measurable: In 1 month, I should be able to get out of bed without pressing snooze. My first target is to press snooze only once within the first week.
  • Achievable: I can train myself to wake up earlier by putting my alarm further away from my bed, so I’m forced to get up. Also, I can set my favorite song as my alarm ringtone so I don’t feel annoyed by the default sound early in the morning.
  • Realistic: I usually go to bed by midnight. Waking up at 7am means I can get 7 hours’ sleep, which is enough for me. So waking up at 7am is a realistic goal.
  • Time-Bound: I will get up at 7am sharp and stop pressing snooze in 1 month.

Goal Example 4: I want to eat healthier.

My problem: I am overweight. I know what I should and shouldn’t eat, but I lack the motivation to make the right choices.

  • Specific: In order to practice making healthy decisions, in the next 3 months, I will make plans before meal times come around.
  • Measurable: I want to lose 5 kg in order to get back into the healthy weight range within 3 months. I will eat healthy meals for 6 days a week, an indulge in a nice dinner on Sunday.
  • Achievable: I can spend an hour on Sundays to plan my meals for the week. I can look online to see what restaurants near my office serve healthy options. I can also cook my own meals at weekends.
  • Realistic: I have the knowledge to make healthy choices, and the ability to cook myself healthy meals. Also, allowing myself 1 ‘cheat meal’ per week makes my goal manageable.
  • Time-Bound: I will make healthy food choices over the next 3 months, and build momentum for the future.

Goal Example 5: I want to spend more time with my family.

My problem: I don’t see my wife and son enough since I always let work take up my leisure time even when I’m at home.

  • Specific: I will spend more time to chat with my family every day and do fun activities with them at weekends.
  • Measurable: In the coming month, I will spend time with my family without thinking about work when I get home. I will spend an hour after dinner to chat with my wife and son every day, and go out with them on either Saturday or Sunday.
  • Achievable: I can switch off the email notifications on my phone when I’m with my family. I can also take some time to discuss with my family what activities to do at weekends when we have dinner.
  • Realistic: My job doesn’t require me to stand by outside of office hours. So having work-free time with my family shouldn’t be a problem.
  • Time-Bound: I will spend weekends with my family and pay my full attention on them when we’re together for the upcoming month, and make it a habit.

Break down big goals and take small steps, and you’ll achieve them eventually.

If you’re looking for some motivation on achieving big goals, watch this cool doodle video about breaking big goals down and taking small steps to reach the goals:

Reference

[1] Project Smart: SMART Goals
[2] Mind Tools: SMART Goals: How to Make Your Goals Achievable
[3] OnStrategy: How to Set SMART Goals

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Wen Shan

Proud Philosophy grad. Based in HK.

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Last Updated on October 20, 2020

The 5 Stages of Getting Over Cell Phone Distraction

The 5 Stages of Getting Over Cell Phone Distraction

“Good morning Sir. It’s 7 a.m. The weather is going to be cool today with chances of light showers.” From this wake-up call to working, cooking, drinking your cup of caffeine-elixir, and working out, do any of these activities involve you without your cell phone?

A mere device of convenience has smoothly transformed to become a major intrusion. With cell phone distraction at bay, the increased dependence on screens has been an alarming phase for your life, maybe more than you care to admit. It wouldn’t be an exaggeration if we even stated that this has become a complete addiction.

Considering this addiction, we will be treading with caution. Our approach to its solution will be aligned with the 5 stages of addiction treatment.

Let’s get started with this support group therapy, shall we?

Stage 1. Pre-Contemplation

This is all about denial—a denial that you can’t move your screen away from your eyes, denial that you may have Nomophobia or “no mobile phone” phobia. We completely understand that. But with this stage, it is all about making you realize how strong the addiction is (maybe stronger than Biohazard’s 928mg of caffeine)!

While you might have already internalized the damage, here’s offering some help with your addiction. We would be providing you a holistic idea about the consistent pandemic called mobile distractions and guide you around with hacks to tackle the addiction.

That said, it’s time to dive into the details!

Stage 2: Contemplation – A Peek at Cell Phone Distraction

Look around you. Apart from the N-95 masks and frenzied use of sanitizers, what do you see in common? “Expressions projected at the screen held in front of the eyes.”

It will probably be safe to say that smartphones have become quite the companion, so much that the real companion is often ignored for the virtual ones. You must have come across many memes based on this topic.

Additionally, the terrifying statistics on your cell phone addiction are not going exactly subtle on the massacre that this distraction has become.

Here’s to give you some perspective with the numbers:

  • Average mobile phone users click, tap, and swipe their mobile phones 2,617 times a day.[1]
  • Worldwide phone users have crossed the threshold of 3 billion and are predicted to have exponential growth of several hundred million in the coming years.[2]
  • 61.20% of the globe’s population own smartphones as of September 2020.[3]

While the latter two statistics prove the rising reliance on phones, the first number is indicative of the twiddling-thumb syndrome following the addiction.

Considering your widened eyes over the numbers, we can safely assume that you have moved on to stage 2: contemplation. This stage will let you see the change that you need to undergo to ensure a screen-free healthier lifestyle.

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While we acknowledge the crucial role that screens play for some activities, we believe you can easily do away with some of these engagements, reducing the time consumed to a bare minimum.

Think of the physiological, psychological, and sociological impact. With so much at stake and the distraction breaching all ages, it is time to start on with some hacks to break up this cell phone distraction.

Stage 3 & Stage 4: How to Break Up the Distraction

Let’s not get obvious here. We won’t tell you about the:

  • reduced attention span,
  • potential loneliness,
  • mitigating eye-health, etc.

That’s something that parents all over the globe have been putting out on banners. As a result, these facts are much likely to be considered ‘preaching.’

We, on the other hand, have a greater concern—your cell phones, most likely, are gnawing away your me-time and hence, your creative potentials. That is something that should never be compromised. Thus, it’s time you follow up on the hacks from the pros that have been proven to be effective across all ages.

Here let me fire away the life-altering, screen-shattering hacks that pose as Stage 3 Preparation and Stage 4 Action to cure your addiction:

1. Lean on an App to Track Your Daily Usage of Cell Phones

It would be safe to say that you have some tiny “time thieves” lurking in your mobile phones, crunching and munching away your precious hours. For the hacks, we start with the most convenient one—installing phone usage tracker apps.

Here is a list of the best ones for both the Android and the iOS platforms in 2020.

  • QualityTime – My Digital Diet
  • YourHour – Phone Addiction Tracker and Controller
  • Stay Focused – App Block (Control Phone Addiction)
  • Social Fever App Usage Tracker
  • PhoneUsage Tracker

With either of these apps playing the ‘personal trainer’ or referee, your hours spent on social media platforms and your phone, as a whole, are tracked down. While you check the hours for the first time, beware: the numbers may not be for the weak hearts!

2. Re-Subscribe to Your Hobbies

The price that you pay for your cell phone distraction is your growing distance from your hobbies. While you kill time with your screen-related engagements, you lose the roots of your hobbies.

So, make sure to do the following steps:

  1. List down your hobbies.
  2. Put it up on your headboard or sticky notes.
  3. Start slow on your hobbies.
  4. Set realistic goals, dividing the time spent on your phones and your hobby.

Once you rekindle your old, highschool-sweetheart of love, the attachment with the screen will eventually wither away.

3. Take a Vow of Silence From Social Media Platforms

When was the last time you ate without taking a click or went out with your friends without hashtagging the pic on Instagram? How often do you giggle while scrolling down Facebook feeds or go ‘aww’ at the cute kitty and doggo videos?

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We are guessing, a lot!

The numbers confirm our opinion. As per the World Economic Forum, Millennials spent approximately 2 hours 38 minutes and Gen Z 2 hours 55 minutes daily on social media platforms.[4]

Additionally, if you thought Covid-19 changed Ecommerce only, you are mistaken.[5] The recent pandemic state and its lockdown and social distancing have unfortunately brought you closer to your screens.

The landscape looks something like this:

    So, here is the most challenging hack of all—go nuclear on your social media apps. Before you go AWOL on us after listening to this, hear us out!

    The potential impact of social media platforms goes even beyond the mere time spent on it. You tend to take more interest in others’ lives, ending up comparing that with yours. And this, our ‘friends, Romans, and countrymen,’ has innumerable adversities.

    Remember, even if you delete the apps, you still have your accounts there. Also, if deleting it seems too much of an anxiety trigger, follow up with the time spent (using the apps on Hack 101) and put a realistic cap to it.

    4. Get Your Silent/Do Not Disturb Mode Working Occasionally

    For this hack, acknowledge first the fact that introspection or “me” time is incomparable. The diverse ringtones and tunes emerging from your cell phone are baits that will draw out hours from your life.

    While putting your phone on silent during meals or work meetings is a matter of manners, doing the same at other times means you are just prioritizing yourself. This will help you go back to your old habits and stay away from technological labyrinths.

    5. Set a Realistic To-Do List for the Day Sans Any Screen-Involvement

    How often do we treat ourselves for a great performance at work? Maybe a pizza or a bowl of ice cream? Why don’t you do the same for your cell phone distraction?

    What you need to do is:

    1. Sit down with a daily bucket list before sleeping off at night.
    2. Make sure that the list of activities involves minimum screen time.
    3. Accomplish the listed jobs and then reward yourself with some social media scrolling.

    So, do we have a deal? Get started, ASAP!

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    6. Where Have Your Books/Magazines Gone?

    Ask around, and your last generation will tell you the attraction of the tangible books—the tranquility involved in flipping the pages while your palm hugs a cup of your warm caffeine.

    With Kindles, Ipads, and tablets, that charm is long lost. However, for those looking and determined to dig away from this distraction, we suggest you try this reconnection. Reading, not on screens, but with the physical and tangible books will help you feel grounded and rekindle yet another hobby that will be responsible for your personal growth.

    So, dust the cobwebs off your bookshelf, and get your mind its treat of imagination!

    7. Go Serial Killer on Your Notifications

    Don’t get us wrong! We are not asking you to go all ‘Ted Bundy’ on your notifications but also, can you do that, please? Hear us out before freaking out completely.

    All of your sneaky apps frequently give out tiny beckonings via notifications, reminding you of their existence.

    While being notified is appreciated occasionally, it can surmount to considerable distraction if the phone goes off every 5 minutes.

    The best way out? Turn off notifications, even if for a couple of hours. You will then have the power not to be distracted from your contemporary activity and enjoy scanning through notifications at your preferred time.

    8. Get the Screen Glares Away an Hour Before Sleep

    What’s the best excuse that you put on for keeping your cell phone on your nightstand?

    Let me guess. Alarm?

    Quit the excuse queue, your alarm clock can serve the purpose well! Additionally, you won’t have the ‘convenient access’ to your screen right before you sleep.

    Seems harsh? Follow through and you will experience a sudden and considerable improvement in your daily schedule. Without your phone in an arm’s reach from your bed, you also won’t start your day by scrolling social media feeds.

    9. Go for a Black and White Mode

    OLED or Organic Light-Emitting Diode is the latest call of the display technology in cell phones. With promises of better black themes and incredible pixel-views, the color contrast in this display is too attractive.

    However, it is this color-coding that fetches and attaches you for a longer time on your cell phones. For those seeking to get rid of your cell phone distraction, your best way forward is by opting for grayscale. This makes the screen much less desirable to look at.

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    As of recent, multiple phones come with ‘bedtime mode’ that switches off the phone to grayscale mode. With the color drained from your phone, the social media platforms become immediately unattractive. In case you are seeking a reference, think of the memory Dump ground in Pixar’s Inside Out.

    10. Be Ready for the Withdrawal Symptoms

    Much like any addiction, acting on the cell phone distraction also brings in withdrawal symptoms (read up Nomophobia or “no mobile phone” phobia). While planning to leave your phone at home might seem a brave move, agitations, distractions, stressing out, and getting upset are surefire consequences.

    Considering that cell phones have become the representative for connectivity, staying away from them is a huge stress. Researchers have also gone their distance to say that compulsive cell phone behavior is a resultant of the Pavlovian conditioning system.

    The tune of cell phone notifications somehow sends a signal that some great news is on its way, and you are compelled to check your phone, considering that the notification meets up to your expectation leading to a release of dopamine into your system. With that dopamine release around, your anxiety is sure to kick in. So, prepare yourself for that!

    11. Pro Hack: Embrace Your Smart Speakers

    Do you know that grey pretty piece of technology greeting you with the weather update? Your Alexa/ Siri/Cortana/Google at play via smart speakers? They can be quite the acquaintance when you are trying to get rid of your cell phone distraction.

    Considering that you need the support of your phones to carry out daily activities, you can always rely on screen-less technology. This will help keep the smartphone away from your hands for a prolonged period.

    The Final Stage

    Nearing the end of your addiction recovery, the last stage matters the most.

    This 5th and final stage is all about maintenance or recovery. Don’t let your cellular bridles go loose thinking that you are over your cell phone distraction.

    You can always rely on the ‘hair band technique’ to keep the scrolling thumbs away. Maybe, you will be reminded that those opposable thumbs of yours can do much better—the guides of which you can find in the diverse blogs posted on the site or our social media sites.

    What say, you game?

    More Tips to Avoid Cell Phone Distraction

    Featured photo credit: Clem Onojeghuo via unsplash.com

    Reference

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