Now that you’ve spent some time “preparing to get prepared” for goal setting (my last post), it’s time to set up an action plan.  An action plan moves a goal from being abstract to being tangible.  For example, after some time reflecting about choosing an area of growth and change that matters to me, I realized I need to slow down.  I’ve been making a lot of errors, some without much consequence, but some that have cost me time, money, and embarrassment!  In exploring it with myself in a truthful manner, I realized I try to multitask too much, and end up mixing things up and making careless mistakes.  But slowing down is a rather vague goal. While it aligns with my values of wanting to be more thoughtful and precise, it needs to be further defined in order to make the change actually happen.  Otherwise it’s just a wish.  Having a specific plan of action to support a change is an important step in setting yourself up for success.  So in preparation for the impending New Year and the fresh start on our resolutions/goals, I wanted to review the literature on what and how to implement change in the most effective way.

First think about the positive outcome you’d like in pursuing this goal.  Create a vision for what this will be like for you in the real world, such as having sugar levels in the normal range from pre-diabetic, becoming a non-smoker, or in my case, making fewer mistakes in my daily life.  Now define this vision as best you can into what behaviors would make this change possible.  For example, lowering sugar levels might mean eating more vegetables, exercising more, and daily monitoring.  Now further define these goals into specific steps that you can measure and keep track of.  For example, for me, my plan would be to schedule a time three times a week to take care of paperwork rather than squeezing it in between things.  Now write down these steps in positive language: “I will eat one vegetable with lunch and dinner daily.  Or “I will go for a hike three times a week.”

Research shows that actually writing your goals down makes it more likely you will do them.  Also, posting them in an area where you see it frequently will keep it in the forefront of your mind.  And having some accountability is important as well.  Write into your action plan how you will evaluate your progress and when.  It helps to have a partner with whom you share your goals and plans.  Telling people tends to be a high predictor of people’s follow through.  Buddy up with someone you feel comfortable with and review how things are going. In one study, respondents were 42% more likely to accomplish their goals when they were in writing.  The success rate went up to 76% when participants wrote down their goals, developed a plan, told a friend, and kept the friend in the loop!  It’s really important not to be judgmental around any setbacks.  Make it as impersonal as possible.  What is wrong is the plan, not you!  Look honestly at what is getting in the way and readjust your plan to align better with your reality.  

The three top reasons why people fail at their resolutions, according to research, are actually all attitude dependent.  The first is that we try to do too much.  We need to keep our focus  narrow and on making small steps that will lead to bigger ones.  The second reason is expecting change to happen quickly.  Lasting change takes time.  We can make a change in behavior quickly with a big burst of focus and effort, but it takes a sustained period of time for change to become our new normal.  People often get discouraged if things don’t happen right away.  Setting realistic expectations will help you to stay positive and enjoy the progress.  Finally, the third reason people give up on their goals is by quitting after a “failure.”  Viewing “failure” as data to learn from is a very important part of the process of change.  How fast you shake off a slip up and get back on track is a big predictor of achieving long term success.  

And my final piece of advice on the topic of change this year?  Celebrate along the way!  Don’t wait until next year to toast yourself.  Pick frequent milestones you can reward yourself for achieving.  And don’t forget, effort counts!  Even if you don’t hit the goals exactly, choose some rewards for staying committed and positive and not giving up.  Highlighting progress reinforces it and solidifies your gains.  Or your losses!  Whatever your goal, small steps make the journey.  Laugh along the way and enjoy the view.