Goal-Setting-Strategies-PP-8-15-06 in life.ppt

Goal-Setting
Goal-Setting Strategies
Strategies
to Help Students
to Help Students
Accomplish Personal and
Accomplish Personal and
Educational Goals
Educational Goals

Today you will proceed step-by-
Today you will proceed step-by-
step through each strategy and
step through each strategy and
set a goal.
set a goal.
• So think about it
So think about it 
 What goal do you
What goal do you
want to achieve?
want to achieve?
• Today
Today 
 select a goal that
select a goal that you want
you want to
to
accomplish. Something you can do
accomplish. Something you can do
every day or every other day.
every day or every other day.

GOAL-SETTING IDEAS
GOAL-SETTING IDEAS
1.
1. Quit a bad habit
Quit a bad habit
2.
2. Begin/maintain fitness program
Begin/maintain fitness program
3.
3. Eat a healthful diet
Eat a healthful diet
4.
4. Drink adequate water
Drink adequate water
5.
5. Drink less pop
Drink less pop
6.
6. Reduce/quit caffeine
Reduce/quit caffeine
7.
7. Quit smoking
Quit smoking
8.
8. Lose weight
Lose weight
9.
9. Recreate and/or relax
Recreate and/or relax
10.
10.Make time for ______
Make time for ______

More ideas . . .
More ideas . . .
• 11.
11. Learn a new sport/hobby
Learn a new sport/hobby
• 12.
12. Get up 15 min. earlier
Get up 15 min. earlier
• 13.
13. Get more/less sleep
Get more/less sleep
• 14.
14. Study
Study
• 15.
15. Do something nice for someone each day
Do something nice for someone each day
• 17.
17. Read
Read
• 18.
18. Plan mini vacations
Plan mini vacations
• 19.
19. Manage your time better
Manage your time better
• 20.
20. Leave work earlier
Leave work earlier

Eight Principles to Help You
Eight Principles to Help You
Help Students
Help Students
(and Yourself) to Set
(and Yourself) to Set
and Accomplish Goals
and Accomplish Goals
adapted from:
adapted from:
Reality Therapy
Reality Therapy
by Dr. William Glasser
by Dr. William Glasser

OUTCOMES
OUTCOMES 
 STUDENTS
STUDENTS
WILL GAIN:
WILL GAIN:
1.
1. Life tools for goal setting
Life tools for goal setting
2.
2. More control of their life
More control of their life
3.
3. A set of principles to help them
A set of principles to help them succeed at
succeed at
accomplishing goals
accomplishing goals
4.
4. A boost in self-esteem and self-respect
A boost in self-esteem and self-respect

THE EIGHT PRINCIPLES
THE EIGHT PRINCIPLES
1.
1. Develop a warm and friendly relationship.
Develop a warm and friendly relationship.
Display your genuine interest and concern.
Display your genuine interest and concern.
a.
a. How
How
 listen and discover
listen and discover
 Reflect
Reflect
 share and
share and care
care
b.
b. Positive relationships motivate people to
Positive relationships motivate people to
change their behavior.
change their behavior.

2.
2. Focus on present and future
Focus on present and future
plans—not on WHY past plans
plans—not on WHY past plans
failed.
failed.
a.
a. You can’t change your past but
You can’t change your past but you can
you can
plan changes for your future
plan changes for your future.
.
b.
b. It is important to assess the past to learn
It is important to assess the past to learn
from it but
from it but not to dwell on it
not to dwell on it.
.
c.
c. Put energy into planning
Put energy into planning.
.
d.
d. Ask “
Ask “WHAT
WHAT” questions.
” questions.
 “
“WHAT” questions encourage you to think
WHAT” questions encourage you to think
about
about what you want to accomplish and how
what you want to accomplish and how.
.

FOR EXAMPLE
FOR EXAMPLE:
:
 “
“What
What kind of plan would you like to
kind of plan would you like to
make?”
make?”
 “
“What
What do you want to accomplish?”
do you want to accomplish?”
 “
“What
What will make your plan work?”
will make your plan work?”

3.
3. Develop a plan of action using
Develop a plan of action using
the following guidelines:
the following guidelines:
a.
a. Be informed—learn about and
Be informed—learn about and
evaluate different approaches to
evaluate different approaches to
obtain your goal:
obtain your goal:
 Ask others how they achieved their goals.
Ask others how they achieved their goals.
 Explore educational materials.
Explore educational materials.

a.
a. Be specific
Be specific about what you
about what you
want to accomplish
want to accomplish 
 being
being
specific gives you a
specific gives you a target
target to
to
aim for.
aim for.
What, when, where (or where not), &
What, when, where (or where not), &
how long.
how long.
If possible, make goals measurable.
If possible, make goals measurable.
Consider building in flextime.
Consider building in flextime.

c.
c. Develop smaller steps to
Develop smaller steps to
accomplish your goal.
accomplish your goal.
Small steps promote small
Small steps promote small
successes toward your goal.
successes toward your goal.

d.
d. Recruit others to support
Recruit others to support
you.
you.
Who can you rely on to check on you and
Who can you rely on to check on you and
encourage you?
encourage you?
Select someone who
Select someone who won’t give up
won’t give up on you,
on you,
dares
dares to intervene, but is not an annoying
to intervene, but is not an annoying
nag.
nag.
Tell supporters what you’re trying to do, what
Tell supporters what you’re trying to do, what
they shouldn’t do, and how they can help you.
they shouldn’t do, and how they can help you.

f.
f. When you develop specific
When you develop specific
plans, you are preparing to
plans, you are preparing to
take action.
take action.
e.
e. Consider rewarding yourself.
Consider rewarding yourself.
Rewards can be especially
Rewards can be especially
important when you’re
important when you’re
depriving yourself of a
depriving yourself of a
cherished habit.
cherished habit.

SAMPLE PLAN
SAMPLE PLAN
WHAT
WHAT:
: walk for weight loss
walk for weight loss
Short-term
Short-term – walk 25 mins, 5 days/wk
– walk 25 mins, 5 days/wk
Long-term
Long-term – walk 45 mins, 5 days/wk
– walk 45 mins, 5 days/wk
WHERE
WHERE: in my neighborhood
: in my neighborhood
WHEN
WHEN:
: 4 PM or 9 PM
4 PM or 9 PM
HOW LONG
HOW LONG:
: Start at 25 min. Progress
Start at 25 min. Progress
by adding 5 min. to each week.
by adding 5 min. to each week.
SUPPORT
SUPPORT: Janet Doe
: Janet Doe
REWARD
REWARD:
:

4.
4. Get a commitment.
Get a commitment.
Commitment promotes
Commitment promotes
accountability.
accountability.
a.
a. Hear your partner say “I will . . .”
Hear your partner say “I will . . .”
 Pay attention to body language
Pay attention to body language
to check sincerity.
to check sincerity.

b.
b. Ask “WHAT IF” questions
Ask “WHAT IF” questions
to:
to:
examine and prepare for possible
examine and prepare for possible
obstacles.
obstacles.
to check commitment
to check commitment
• “
“What if ______, will you still do it?”
What if ______, will you still do it?”
• “
“What would keep you from doing
What would keep you from doing
it?”
it?”
• “
“If something interrupts your plan,
If something interrupts your plan,
will you
will you reschedule it?”
reschedule it?”

Make a written commitment.
Make a written commitment.
 Go public.
Go public.
 Chart your progress.
Chart your progress.

5.
5. Check on the person’s
Check on the person’s
progress on a regular basis.
progress on a regular basis.
a.
a. Ask how her/his plan is progressing.
Ask how her/his plan is progressing.
b.
b. Help her/him make modifications if
Help her/him make modifications if
necessary.
necessary.
Note
Note: Some plans fail because they are
: Some plans fail because they are
inappropriate.
inappropriate.

c.
c. Use
Use WHAT
WHAT questions to
questions to
encourage individuals to evaluate
encourage individuals to evaluate
their plan and progress.
their plan and progress.
“
“Is
Is WHAT
WHAT you are doing working out?”
you are doing working out?”
“
“WHAT
WHAT would make your plan work
would make your plan work
better?”
better?”
“
“WHAT
WHAT times are better for you?”
times are better for you?”

6.
6. Help people if they don’t
Help people if they don’t
follow their plans.
follow their plans.
a.
a. ALWAYS FORGIVE!
ALWAYS FORGIVE!
 Forgiveness allows people to
Forgiveness allows people to
continue and refocus on their plan.
continue and refocus on their plan.
 Learn from your slips and
Learn from your slips and
redouble your efforts.
redouble your efforts.

b.
b. DON’T ASK “WHY” they failed.
DON’T ASK “WHY” they failed.
Asking “WHY” is asking for
Asking “WHY” is asking for
excuses!
excuses!
Ask “WHAT can you do
next time to accomplish
your plan?

7.
7. Create new and positive
Create new and positive self-talk
self-talk
that directs & encourages
that directs & encourages you to
you to
reach your goals.
reach your goals.
a.
a. Become aware of self-talk messages
Become aware of self-talk messages
that:
that:
 keep you from achieving your goals.
keep you from achieving your goals.
(“I’m too tired.”)
(“I’m too tired.”)
 precede a bad habit. (“One more piece.”)
precede a bad habit. (“One more piece.”)

Note
Note: Self-talk is your inner
: Self-talk is your inner
conversation (ideas and
conversation (ideas and
thoughts)
thoughts)
largely subconscious
largely subconscious
lightening fast
lightening fast
barely on the edge of awareness
barely on the edge of awareness
often deceptive
often deceptive

b.
b. Ask yourself: “What might I
Ask yourself: “What might I
tell myself that will keep me
tell myself that will keep me
from reaching my goal?”
from reaching my goal?”
• Make a list of those statements (self-
Make a list of those statements (self-
talk).
talk).
• Once you become more aware of
Once you become more aware of
your self-talk and its affect on you,
your self-talk and its affect on you,
you can begin to question your self-
you can begin to question your self-
talk.
talk.

Examples
Examples:
:
Self Talk
Self Talk
 “I
“I have to
have to have 12 hours of
have 12 hours of
sleep.”
sleep.”
Question
Question 
 “Do I have to have 12
“Do I have to have 12
hours?”
hours?”
Self Talk
Self Talk 
 “I
“I hate
hate vegetables.”
vegetables.”
Question
Question 
 “Do I really hate them?”
“Do I really hate them?”

Questioning your self-talk allows you
Questioning your self-talk allows you
to become aware of your self-
to become aware of your self-
deception.
deception.
Once aware, you can replace old negative
Once aware, you can replace old negative
self-talk with new empowering self-talk.
self-talk with new empowering self-talk.
Write down the new positive self-talk
Write down the new positive self-talk
messages.
messages.
Post the new messages where they can
Post the new messages where they can
remind you.
remind you.

Examples of self-talk
Examples of self-talk
replacement
replacement
• OLD
OLD:
: “I hate math!”
“I hate math!”
• NEW
NEW:
: “I’ll beat math before
“I’ll beat math before
it beats me!”
it beats me!”

another example . . .
another example . . .
• OLD
OLD: “I have to have my
: “I have to have my
morning caffeine!”
morning caffeine!”
• NEW
NEW:
: “After a while I won’t
“After a while I won’t
miss my caffeine.”
miss my caffeine.”

another . . .
another . . .
• OLD
OLD:
: “There’s no point in my
“There’s no point in my
quitting smoking—all my friends
quitting smoking—all my friends
smoke.”
smoke.”
• NEW
NEW:
: “It will be challenging to quit
“It will be challenging to quit
but I bet others, secretly, wish they
but I bet others, secretly, wish they
could too.”
could too.”

e.
e. Tell yourself what your new
Tell yourself what your new
self will be like.
self will be like.
f.
f. Positive directives like these will
Positive directives like these will
counteract previous brainwashing
counteract previous brainwashing
messages of self-doubt, inability, or
messages of self-doubt, inability, or
dislike.
dislike.
 Simple awareness of your “mental
Simple awareness of your “mental
tricks” (self-talk) helps you to gain a
tricks” (self-talk) helps you to gain a
measure of control over them.
measure of control over them.
 When we mislead ourselves, we
When we mislead ourselves, we
impede our progress.
impede our progress.

8.
8. DON’T GIVE UP ON YOURSELF OR
DON’T GIVE UP ON YOURSELF OR
OTHERS YOU ARE COMMITTED
OTHERS YOU ARE COMMITTED
TO HELPING
TO HELPING
INSTEAD
INSTEAD 

 obtain another commitment to their plan.
obtain another commitment to their plan.
 help partners find ways to modify the old
help partners find ways to modify the old
plan.
plan.
 develop a new plan.
develop a new plan.

“Everything can be taken from
man
but one thing:
the last of the human freedoms
– to choose one’s attitude
in any given set of circumstances,
to choose one’s own way.”
MAN’S SEARCH FOR MEANING
-Viktor Frankl-

More Tidbits On: Changing
More Tidbits On: Changing
Habits
Habits
1.
1. Established habits are integral parts of
Established habits are integral parts of
our lives—they are our friends—even in
our lives—they are our friends—even in
many cases our lovers.
many cases our lovers.
2.
2. To overcome problem behaviors fully,
To overcome problem behaviors fully,
we must replace them with a new
we must replace them with a new
healthier life style.
healthier life style.
3.
3. Old patterns die hard.
Old patterns die hard.
4.
4. Intentional self-change cannot happen
Intentional self-change cannot happen
unless we give it a prominent place in
unless we give it a prominent place in
our lives—at the top of the list.
our lives—at the top of the list.

more . . .
more . . .
5.
5. Distress and stress are the most common causes
Distress and stress are the most common causes
of relapse—self-talk is important here.
of relapse—self-talk is important here.
6.
6. Be aware of the forces against change. For
Be aware of the forces against change. For
example
example 
 The U.S. government spends $50
The U.S. government spends $50
million a year trying to help people stop
million a year trying to help people stop
smoking. The tobacco industry spends 10 times
smoking. The tobacco industry spends 10 times
that amount to win new smokers and retain old
that amount to win new smokers and retain old
ones.
ones.
7.
7. Real changes take real work.
Real changes take real work.

More . . .
More . . .
8.
8. It’s rare to overcome a problem on your first
It’s rare to overcome a problem on your first
attempt. Clinical research indicates that only
attempt. Clinical research indicates that only
20% of the population permanently conquer
20% of the population permanently conquer
long-standing problems on the first try.
long-standing problems on the first try.
9.
9. Beware of “catastrophizing.” For example, if
Beware of “catastrophizing.” For example, if
you’re dieting, sneak a few chocolate chips, and
you’re dieting, sneak a few chocolate chips, and
then say, “I failed. It’s hopeless. I’ll never be
then say, “I failed. It’s hopeless. I’ll never be
able to lose weight. I might as well pig out
able to lose weight. I might as well pig out
now!”
now!”

More . . .
More . . .
10.
10. A good helping relationship provides you
A good helping relationship provides you
with a supportive atmosphere within which
with a supportive atmosphere within which
you can process, plan, and see yourself.
you can process, plan, and see yourself.
11.
11.Keep checking on people who have
Keep checking on people who have
solicited your help in setting goals or
solicited your help in setting goals or
changing behaviors because relapse is
changing behaviors because relapse is
more common than not.
more common than not.

another quote from Viktor
another quote from Viktor
Frankl . .
Frankl . .
• “
“Any attempt at fighting the camp’s [Nazi
Any attempt at fighting the camp’s [Nazi
concentration camp] psychopathological
concentration camp] psychopathological
influence on the prisoner had to aim at
influence on the prisoner had to aim at
giving him strength by pointing out to
giving him strength by pointing out to
him a future
him a future goal
goal to which he could look
to which he could look
forward. Instinctively some of the
forward. Instinctively some of the
prisoners attempted to find one on their
prisoners attempted to find one on their
own. It is a peculiarity of man that he
own. It is a peculiarity of man that he
can only live by looking to the future."
can only live by looking to the future."

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