It hasn’t been that long since New Year’s but have you already given up on your New Year’s resolutions yet? If the answer is yes, then don’t worry because approximately only 9.2% of people reported having stuck with the goals that they set for the new year!
American psychologist and a pioneer in goal-setting theory, Edwin Locke, defined a goal as anything that you’re trying to accomplish. One quality of a goal is that it is future-focused, so it is something you have not obtained yet, but something you want to obtain in the future. Goals are also cognitively represented, so the goal exists in our minds and essentially our thoughts. Also, goals are desired end state, so it is something that you want to be and are striving for. Specifically, a goal is a future-focused cognitive representation of the desired end state that guides behavior. Some examples of goals are being able to run 5 miles, make $100, graduate from college, and exercise for an hour. Two bad goals people might have are to be happy and to be valuable (self-esteem) because they are the outcomes of the goal pursue process but not a goal itself. A goal is a mental idea of how we would like the outcome to turn out. While motivation is the psychological process that pushes us to achieve that desired end state.
Motivation is the internal driving force that allows us to pursue our goals. A goal is just an idea, the attainment of that goal is the outcome, but you need the motivation to link the idea and outcome together. For example, you have a goal to graduate college that is just an idea in your head, and it does not exist in any real way. If the outcome is actually, physically graduating college with the diploma in your hand, to obtain this real-world outcome, some type of motivation is needed.
So how exactly are we supposed to set a “good” goal and most importantly, be motivated to achieve it?
Locke’s goal-setting theory (GST) suggests that high goals lead to high performance. Goal-setting theory tells us that difficult and specific goals are motivating and produce higher performance than less challenging or “do your best” goals. This means that a good goal has these 4 qualities: they’re difficult (challenging enough for the person), specific(a clear goal that tells you exactly what you need to do), fosters commitment (meaning you must be somehow invested and think it is worthwhile), and provides feedback (information on progress). According to the GST, these goals are motivating because it provides direction (energy, attention, cognitive resources towards task), persistence (continuing exerting energy in face of obstacles), intensity (expend more energy), and strategy (create best plan).
Locke’s view on effective goals could be summarized by the acronym S.M.A.R.T. which stands for Specific, Measurable, Attainable, Relevant, and Time-based. So the next time you set a goal, you may want to ask yourself, “is my goal S.M.A.R.T.?”.
By Amy Lee