设定目标

“A goal without a plan is just a wish.” 
——安东尼·德·圣埃克苏佩里

设定目标. 这是实现你想在生活中发生的事情的关键组成部分. 确定, 有些事情甚至不需要你去尝试就会发生:比如早上穿好衣服，或者通过五年级的美术课. 但在大多数情况下，如果你想让事情发生，你必须为它设定一个目标. The hard part, however, is not in setting the goal (ie. making the baseball team, getting your dream job); it’s achieving it.

那么，为什么目标经常无法实现，怎样才能扭转这种趋势呢? Research indicates there are several strategies that, 当实现, 显著提高达成目标的可能性. As the old saying goes, “It’s not that people plan to fail. 而是他们没有做好计划.所以要相应地“计划”，看看这些有效的建议来帮助你实现你的目标:

数据很清楚:如果人们把目标写下来，放在可以经常看到和记住的地方，那么他们实现目标的可能性(准确地说是42%)就会大得多. Consider the story of Shane Battier. 执行他在一个篮球夏令营听到的建议, 巴蒂尔在床边别了一张索引卡，上面写着他想要完成的10个目标，这样他每天都能看到. 他的目标之一是成为大学篮球队的九年级学生. 当他被提名为首发5人时，他宣称:“这真的很有效!”

此后的每一年, 他填了一张新卡, recycling some of the unachieved goals and adding new ones. 一路走来, he became a College Basketball Player of the Year at Duke, NCAA冠军, 13 year NBA veteran and 2 time NBA Champion.

While you might not become an NBA Champion, 写下你的目标并定期参考它们可以帮助你专注于你的优先事项. 想要取得更好的成绩，加入团队，得到你梦寐以求的工作? 把它写下来，经常参考，并开始采取措施来实现它.

So, you’ve written your goals down. 伟大的第一步. But, how can you help ensure you’re making progress? Too often goals are vague and open-ended, 因此很难评估这些目标能否合理实现. Vague goals often end up being unmet goals. One way to avoid this is to make your goals SMART. It’s an acronym that stands for:

  • 具体的 -目标明确，并包含足够的细节
  • 可衡量的 - you’ll be able to test/know if you’ve met them
  • 行动导向的 - there are clearly defined steps you’ll take to get there
  • 现实的 - they are reasonably reachable within the parameters set
  • 有时限的 - there is a set deadline by which the goal will be achieved

注:一些模型将A定义为可实现的，R定义为现实的

想想下面这句话:“我的新年目标是要有更好的身材.这个目标明智吗? No, it’s not specific enough. 它并没有提供一种方法让我们知道目标是否已经完成. 此外，游戏中也没有任何行动项来解释如何去做. 没有细节, 很难知道这个目标能否实现(两周减掉30磅是不现实的), but losing 5 pounds in 30 days is). 虽然这在一定程度上是及时的——明年的某个时间是一个时间框架——具体的目标日期甚至检查点会让你知道你是否在正轨上. This is why so many New Year’s Resolutions are unfulfilled. So, what could we do to make this resolution, or goal, SMART? 如果在一月. 1 we made the goal to look like this:

“By May 1st I will be in better shape, 我已经用Lose It应用减少了我每天的卡路里摄入量，用Couch to 5K应用作为我每周锻炼3次的一部分，至少减掉了15磅.”

While it is still up to you to complete the steps above, 至少现在有了一个明确的路线图来说明如何实现这一目标. So take the goals you’ve written down and make them SMART.

What if a couple of your goals aren’t just big, they’re huge: like learning a foreign language, 写一本小说或者决定你通往梦想职业的道路? While large or long-term goals can be overwhelming, 你可以将任何目标分解成更小的部分或块，从而使其易于管理. 不管你是把它分解成多个可操作的步骤(写一些子步骤来帮助完成更大的步骤)，还是通过分配一个数量来划分它. writing 10 pages a day towards that novel) or time (30 min. (学习一门新语言)或者你将两者结合起来, the point is to make it manageable by making it small.

另一个策略是循序渐进地实现目标. Start with an action that will move you toward your goal, but is extremely easy to do; so easy that you can’t not do it. 例如, want to strengthen your core through sit ups? Start with a small amount, say 5 or 10. Then, increase the number by just one each day. The repetition should stay relatively easy initially. If the number becomes too difficult, 简单地“分割”它，把它分成更小的量，但频率更高. 例如, instead of 40 sit ups at once, do one set of 20 in the morning and one set in the afternoon, 每天增加一组，直到你每天两次做40个或更多. 如果你最初的目标是一次做60个仰卧起坐，你最终会实现的.

设定目标很重要，但它只是等式的一部分. Don’t put your focus on the goal or the outcome. 相反，把你的注意力转移到过程上——也就是一步一步的行动项目, baby steps or system you’ll implement to help you get there. If creating a goal helps you select a direction, 然后把你的注意力集中在过程的细节上，这将决定你实际取得了多大的进步. 使用我们上面的例子, if losing weight is your goal (or outcome), 然后你的系统(或过程)每周运行三次，记录你的卡路里摄入量. Focus on that, and the weight loss will follow.

专注于结果(目标)往往会导致失望. 这是不可持续的. Fixating on the goal is temporary. Focusing on the process changes behavior and is permanent. 关注结果可能更容易，但这是成长发生的过程.

当设定目标时，你可能做了所有正确的“准备”工作，但仍然没有达到你的目标. 会是这样吗?, 尽管你尽了最大的努力, 你没有根据自己创造的环境为自己的成功做好准备? 

What is your “default” situation? 例如, you might want to get a better grade in Chemistry, but if you usually sit by someone who distracts you, 或者你很少把书带回家，或者你没有专门留出时间做作业, 你很可能创造了一个不利于你实现目标的环境. 类似的, using the “get in better shape” example, 即使你把目标写下来，并创建了可管理的“块”目标，比如持续记录你的卡路里摄入量, 如果有固定的零食放在柜台上，而水果/蔬菜被藏在冰箱里, it may be that your default choice is to go for the snack, thereby impacting your ability to make wise eating choices.

如果你想改变你的行为，你也必须改变你的环境. 通过设计一个鼓励你实现目标的环境，消除通往成功的潜在障碍. 这可能具有挑战性，但这是帮助你实现目标的必要步骤. 

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