Focus on the Future and the outcomes that you want or need in relation to your problem, issue or opportunity. Identify a specific Goal – something you want to achieve
What is it?
“By ......(date)....... I will have........(described action).........and I will feel.......(positive emotion)..........”
SMART: Specific, Measurable, Achievable, Realistic, Time limited
EXACT: EXciting, Assessable, Challenging, Time framed
De Shazer (1991): small, relevant, specific, achievable, hard work. It is a beginning not an end – doing something new rather than stopping something
When to use it?
When defining specific Targets to aim for in the future Where do you want to be? What do you want to achieve? Long and short term!
How to use it?
Describe your goal using the following sentence:
“By ......(date)....... I will have........(described action).........and I will feel.......(positive emotion)..........”
- Date: be specific. Short-term is usually more effective than long-term. (break long term into sorter term goals)
- I will have: focus on what you will have, will do, not hope or try.
- I will feel: you must associate a positive emotion to this.
Long term goals are good but try to break these down further into shorter term goals (achievable chunks). This ensures that the positive feedback loop is activated and ensures ongoing motivation as you succeed in achieving elements towards your longer term goals.