With 2020 winding down and a new year on the horizon, it is a common tradition to set new goals. However, one study found that 80% of new year's resolutions made were dropped by mid February (1). This includes goals to eat healthier, exercise more, lose weight, save money, drink less alcohol, find another job, and/or learn a new skill or hobby. Many goals are unrealistic, while other goals are hard to maintain and then forgotten. Not to be discouraged though, as many people do create and maintain desired change!
Practical Considerations, Values, and Goal-Setting
In my own practice, I find that many desired goals do not align with a client's current values. Values coincide with current life roles, circumstances, and routines. While some values are enduring over time; for example, health or family, others change across the life span or with life stages and roles (e.g., values as a student, new parent, or preparing for retirement are likely very different). The first step in defining achievable goals could include a Values Sort activity. In the counselling setting, this involves a Values Sort Card Deck, where the client prioritizes values, often into three piles (important/relevant, unimportant/irrelevant, and a third deck that has secondary importance), Values sort activities are also available online, and can be helpful in determining current values and congruence with desired goals (2). For example, in January, if the plan is to work overtime for the next few months as saving money is a priority, beginning a daily walking routine might be more successful if the plan begins slowly (e.g., walking 3x weekly), then increasing (walking 5x per week) as the work hours return to a regular schedule. Practical factors are also an important component of goal setting!
Understanding Values - Examining Unconscious Habits
According to Jim Fortin (Transformational Coach) our mindset corresponds with the neo-cortex; the part of the brain responsible for our conscious thought processes. However, cognitive neuroscience has also shown that 95% of everything we do is linked to our subconscious, an older part of the brain. As a result, when we only tap into conscious thought to change our mindset, we are utilizing 5% of the brain. This means we are not dealing with where our mindset comes from, our subconscious. Fortin refers to this as our brainset (3). No wonder we are not reaching our goals - we are only working with the subconciously-retrieved information and ideas. Along with values, exploring our deeper level and automatic behaviours can inform our change goals.
The Stages of Change Model
Psychologists Prochaska & DiClemente developed the Transtheoretical Model of Change, also known as the Stages of Change Model, which recognizes that meaningful and lasting change proceeds through six key stages (see image below for more detail). The stages are: Precontemplation (not ready, not now, change is not on the conscious radar), Contemplation (soon, thinking about it, on the conscious radar), Preparation (getting ready, taking small, tangible steps), Action (doing the behaviour or healthy activity), Maintenance (continuing the action, keeping on), and Termination (change is integrated into habit; not going back). Proschaska & DiClemente also recognize a Relapse stage. This is where there is a relapse in the new action, which requires adjusted action, a reset, and/or a reengagement. When planning for the implementation of a goal, having an awareness of this step can be very helpful; for example, if there is a setback in progress, we may be less likely to give up on progress made; instead we recognize that a relapse is a common occurrence and can be accounted for in the initial goal-planning.
With goal-setting and planning, counselling can help with exploring things that get in the way, that hold us back, such as old beliefs, self-defeating ideas, and misinformation. As well, counselling can help to move action forward, e.g., by exploring strengths and skills, challenging old beliefs, developing self-confidence, and by working through other barriers (mental, emotional, practical, and so on).
Whatever you decide for 2021, whether to work on New Year's resolutions or not, may the year ahead be experienced in health and happiness!
References
Ali, S. (2018). Why New Year's Resolutions Fail. Retrieved from https://www.psychologytoday.com/ca/blog/modern-mentality/201812/why-new-years-resolutions-fail
Personal Values Sort Card for Motivational Interviewing. (2020). Retrieved from www.ccsme.org/wp-content/uploads/2017/02/values.pdf
Hyder, S. ( 2019). Why Your Life Coach Is Getting It All Backward: 3 Hacks for Living Your Best Life. Retrieved from https://www.inc.com/shama-hyder/why-your-life-coach-is-getting-it-all-backward-3-hacks-for-living-your-best-life.html
Images:
1. Core Values: www.shutterstock.com
2. Social Work Tech (2020). Stages of Change. http://socialworktech.com/2012/01/09/stages-of-change-prochaska-diclemente/?v=f24485ae434a
Comments