I’m sure you’ve all heard of SMART goals, a quick google will find 672,000,000 results discussing SMART goals. If smart goals were the (not so) hidden secret to success we’d all be retired and living on a yacht.
SMART goals are great but they often need a little more intention than this “set and forget” format. Which is where if/then planning come in.
After SMART goals are developed, it is time to implement the steps required to achieve those goals. These ‘implementation intentions’ specify when, where, and how the goal will be achieved. They take the form of an ‘If-then’ plan:
IF identifies the cue to act. This might be a time/place. Think about it as a ‘golden opportunity’ to act.
THEN identifies an effective goal-directed response.
If-then planning can also help us identify situations that you can link to the new behaviour. That is, it can help to seize opportunities to act.
For example:
· If the kettle is boiling, then I’ll do my calf raises
· If I’ve climbed into bed, then I’ll do my bridges + clams
· If I’ve brushed my teeth, then I’ll take my medication
Essentially, when you make these plans you become much more aware of the cue in the environment that you are using as a trigger to act (ie the IF). This leads you to see these cues and leads to faster action of the plan. BUT – these plans need to be specific to your goals.
So when reflecting on your “new year, new me” goals for 2023, think to yourself what activity or time can I pair my goal with, to stop relying on motivation alone?
Written by Caitlyn Smith
Derived from Melbourne University