Setting goals

People often say, ‘There are so many things that I want to achieve, I don’t know where to start.’ It may help to divide your goals up into areas, as in the examples opposite:

Have a look at these examples and then, for each area, decide on a goal for yourself:

I want to achieve . . . by the end of . . . weeks.

Write down at least three goals in your notebook.

Then, for each goal, write down all the skills and information you need to help you achieve that goal.

It may be helpful to look at some examples of people from the Case Histories you read earlier (see pp. 11–19). For instance, Razia wants to achieve a physical activity goal. She wants to be able to swim twice per week for 30 minutes. And she wants to achieve her goal in eight weeks.

What skills and information does Razia need to achieve her goal? She might need to:

•   Find out the opening times of the local pool and how much it costs to swim

•   Find out the bus route and timetable

•   Buy or borrow some swimming goggles

•   Improve the flexibility, strength and stamina in her arm and neck muscles (see Chapter 9)

•   Practise deep breathing and relaxation skills (see Chapter 12)

•   Work on her pacing skills (see Chapter 8)

•   Learn how to reward herself for making progress (see Chapter 7)

You may have thought of other things you need to know or do to achieve your goals. In your notebook, write the key pieces of information and skills that you need for one of your goals.

Using a goal ladder

A useful total time period to set for a goal is six to eight weeks. Then you can divide your goal into six or eight smaller short-term goals. Write one small goal next to each step on the ladder. Each step is a week.

You can use the ladder on p. 107 for each of your goals. The ladder gives you your plan, week by week, helping you reach a specific goal.

For example, look at Steve’s goal ladder for an eight-week period. Steve’s goal aims to gradually build up his skills and fitness levels, working towards his goal to wash his car by hand.

Steve knows that he may have setbacks and barriers to his progress during the eight weeks. So he needs to plan for these setbacks and be prepared to review his plan if he has problems. Taking one step at a time increases his chances of being successful.

Choose one of your goals and see if, following Steve’s or Razia’s example, you can complete your own ladder.

There is a spare Goal Ladder sheet at the back of the book (see p. 294).

Achieving your goals

Here are some tips for success in achieving your goals:

•   Try to work on two or three goals at any one time.

•   Talk to others; get their views on what goals to focus on at present.

•   Consider all the skills and key pieces of information you need to help you reach each goal.

•   Plan and carry out one step at a time – each step counts as an achievement. Use the goal ladder sheet.

•   Consider what reward you might give yourself when each goal is achieved (see Chapter 7). Write the rewards in your notebook.

•   Reward your successes and save the biggest reward until last.

What will happen if you come up against difficulties or barriers? Forewarned is forearmed. It will help if you consider, in advance, how you’re going to cope if things don’t quite go according to plan. Consider the following questions and jot down the answers in your notebook:

•   Are there any barriers that might prevent you from reaching your goal?

•   Is there anything that you can do about them at the moment?

In addition, you should record your achievements, either daily or on a weekly basis, as evidence of progress. This will help to reassure you at times when the pain is severe, and you might otherwise be tempted to give up. It’s also important not to attempt more than one step of the ladder at any time, or you could fall off! If you do fall off, check what might have caused the setback.

You can use these answers to help reduce the chances of falling off the ladder or having another setback.

And what happens after you have achieved all the goals on your ladder?

Then you can ask yourself the following questions:

•   Do you want to continue and build on the same goals?

•   Do you want to maintain the same goals?

•   Do you want to change to other goals?

Planning and working towards goals is ongoing activity. It can help you make steady progress towards fulfilling your long-term goals.

CHAPTER SUMMARY

•   Goal setting is a valuable skill.

•   You can use goal setting to help you work towards improving different areas of your life, despite the pain.

•   Goal setting can be an enjoyable, rewarding experience, which requires realistic step-by-step planning.

•   It may mean using your problem-solving skills to cope with difficulties that occur along the way.

•   Rewarding successes or progress in small steps can help keep motivation going and build self-confidence.

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