|
By Dr. Melanie Badali, R.Psych.  5 Keys to Successful Goal Setting
There’s something about the start of a new year that motivates us to change. A fresh start to the year makes it the perfect time to clarify our values or vision and set strategic goals. But we all know it’s easier to set goals than it is to actually accomplish them. So, let’s talk about the keys to successful goal setting by expanding our SMART goals and learn to CRAFT our goals. These tips will increase our chances of success. We talk about resolutions at this time of year. Why? Because we need resolve – we need to be committed if our dreams are to become reality. But even resolutions, which start out as firm decisions to do something (or not do something), start to fade and can end up dying out before we succeed. So how can we set ourselves up to achieve our goals? What’s the secret to success? It turns out we don’t need to uncover a secret – we can just dive into the more than 1,000 research studies done on goal setting to find some effective strategies and troubleshoot where we may be getting tripped up. Smart Goal Setting When most people think about tips for successful goal setting, the acronym and mnemonic device “SMART” comes to mind. While there are different interpretations of SMART goals – the most popular appear to be Specific, Measurable, Attainable, Relevant and Time-bound/Timely. Research shows that goals with these qualities, among others, can increase motivation and improve the chances of success. If SMART goals as you know them are working well for you – that’s great. If you want to crank things up a notch by incorporating SMART goal setting into a broader framework informed by Goal-Setting Theory – keep reading to learn how to CRAFT your goals better. The industrial/organizational (I/O) psychologists Dr. Edwin Locke and Dr. Gary Latham, developed Goal-setting Theory based on more than 400 research studies. Put simply, they theorize that specific, hard goals lead to a higher level of task performance than easy goals or vague, abstract goals when the person is committed to the goal, has the ability to attain it, and is not constrained by the situation or conflicting goals. They identified the following five goal-setting principles that can help improve your chances of success: Clarity, Challenge, Commitment, Feedback and Task Complexity. I love a good mnemonic device so I decided to tweak the wording of this classic research slightly so these key ingredients can be easily remembered with the acronym CRAFT. Successful Goal Setting: CRAFT Your Goals
1 - Clarity A clear, specific, measurable goal with a concrete timeline for completion is more achievable than a vague or abstract goal. For example, a goal such as “deposit $100 in savings account every Friday” is clearer than “save money”. The S (specific), M (measurable), and T (time-bound) qualities of SMART goals fit here. 2 - Reach (Challenge) Choose a level of difficulty in order to motivate you to strive toward the goal. Too easy? You get bored. Too hard? You get frustrated. Set yourself up for success here. Reach enough past your comfort zone that you can feel good about what you have done. Think about the A (attainable) of SMART goals here. Aim for a hard goal within your ability. Something you can reach but have to stretch for is your target. Choosing an R (relevant) goal will also be helpful here – challenging yourself can be uncomfortable so you want it to be worth it! 3 - Adherence (Commitment) Research shows that commitment to the goal is enhanced by self-efficacy (task-specific confidence) and viewing the goal as important and meaningful. The R (relevant) of SMART goals comes in here. If the goal is not relevant – it will be harder to commit to and stick with when the going gets tough (why bother?). Put your values into action and commit to your goal – be willing to adhere or stick to it even when things get tough. 4 - Feedback People need feedback in order to track their progress and course-correct, if necessary. Set up a method to receive information on your progress toward a goal. If the goal turns out to be too hard, you have time to adjust your goal or plan of action midway through the timeline rather than give up entirely. The M (measurable) and T (time-bound) from SMART goals come in here as well. Choose something that can be measured over time helps you get feedback and stay on track. Feedback can also be rewarding and motivating. 5 - Task Complexity Task knowledge is harder to acquire on complex or complicated tasks so set goals in line with the task’s complexity. Give yourself enough time to account for the learning curve and/or consider chunking tasks into smaller steps. The A (attainable) of SMART goals is relevant here. Consider whether you have the requisite ability to achieve the goal. If you do not, you may need to either adjust your goal, come up with a plan to develop your skills, or delegate parts of the task. Situational Constraints: Trouble Shooting Tip CRAFT+S Goal setting and achievement do not occur in a vacuum. Situational factors are relevant. It’s not just about you. You need to ask yourself whether you have the necessary resources to accomplish the task. Researchers Brown, Jones, and Leigh (2005) found that goals affected performance only when role overload (excess work without the necessary resources to accomplish a task) was low. You can be a superstar with self-efficacy and ability but if there are situational constraints (e.g., insufficient resources) – you may find yourself coming up short on your goals. Consider whether there are ways to overcome situational barriers to your success and incorporate them into your plan. Feeling motivated to change? You can do it! Set yourself up for success – start goal setting using CRAFT goals. Need More Support? Successful goal setting can be challenging, particularly on the heels of an extremely challenging year. If you’re having trouble getting started, or want extra support with goal setting this year, reach out to the Psychological Health & Safety Clinic to get up a consultation with a counsellor. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Why go to Therapy?
Many people consider going to therapy for a significant amount of time before they make the commitment. With the stigma that is still attached to therapy, many people ask themselves ‘why go to therapy?’ or ‘do I really need to go therapy?’ or ‘is it really bad enough to go to therapy?’. These questions make a lot of sense, but therapy isn’t just for those suffering from diagnosable mental illnesses – therapy is for everyone. What is a psychologist? As a registered psychologist, this is a question I get all the time. We are specialists in human behaviour. Psychologists have a doctorate in psychology, and there are two main different types of psychologists:
Psychologists are different from psychiatrists in that we have our Ph.D. and we do not prescribe medication. Where psychiatrists have an MD and specialize in psychiatry. Psychiatrists typically work with more serious mental illnesses and place a strong emphasis on treatment by medication. Whereas psychologists deliver therapy through evidence-based talk therapies. I’m a clinical psychologist, and there are a few unique skills that clinical psychologists have. We have a broad based understanding of human behaviour; we have expertise in assessment, not only of mental health conditions but of personality, cognitive status, and learning styles; and, finally, our training has a heavy emphasis on research. So we are well positioned to review the evidence base of treatments and interventions that exist for mood-related conditions. Should you go to therapy? At the risk of sounding biased, I firmly believe we can all benefit from the support, perspective, and guidance of an objective, competent, and specialized professional for various issues at different points in our lives. This is true for any area of life with which we are struggling – physical health (physician), our taxes (accountant), selling a home (realtor), or our emotional health (psychologist/clinical counsellor). Often, the problem isn’t whether or not we ‘should’ go to therapy because most, if not all, of us could benefit from therapy. The problem lies in the stigma attached to going to therapy so instead many people are asking whether or not they ‘need’ to go to therapy. 3 Reasons you should consider therapy
What if you already tried therapy and it didn’t work? There are numerous reasons why you may feel as though your current therapy, or previous attempts at therapy, may not have worked. That is very real and you should listen to that feeling, but that does not mean therapy will never work for you. Depending on what you have sought therapy for, it may take longer than you’d hoped to start seeing results. That can feel incredibly frustrating, particularly because therapy takes a significant amount of investment both in terms of time and money. It’s also important to note that an important part of being successful in therapy is the therapeutic relationship: specifically, the relationship between you and the clinical psychologist or other practitioners. So, it’s helpful to take the time to find the right fit. Ask others for advice or referrals, do your research online, and set up an initial consultation to see if there is a fit. Final Thoughts If you have been thinking about seeing a therapist, I really encourage you to take that first step starting today. Contact the Psychological Health & Safety Clinic today to start on the path to finding the right fit for you! All of our clinicians offer a complimentary brief phone consultation to see if there is a fit. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Valentine’s Day isn’t Designed for Queer Couples
Valentine’s Day is a consumer ‘holiday’ that we’re bombarded with starting in the middle of January – whether you like it or not. Not only are red, white and pink treats and branded presents at almost every store, but we are shown images of happy couples in advertisements everywhere. Not only is this challenging for those who are single around Valentines Day, but it can also be challenging for those who identify somewhere on the LGBTQ+ spectrum. Valentine’s Day isn’t designed for queer couples. Why isn’t Valentine’s Day Queer? For many folks who identify as queer, Valentine’s Day is a reminder that their identity isn’t represented which can make them feel invisible or unimportant. It does this by reinforcing the idea that ‘ideal’ and happy relationships are heterosexual, monogamous, sexual and romantic. And really anyone who doesn’t fit into that ideal feels as though they’re failing somehow. Think about the things we are surrounded by this time of year. Jewelry commercials are almost always depicting cisgender heterosexual couples and upholding the traditional gender norm of ‘the man’ giving a beautiful and expensive gift to his female partner. We see the same ideas reflected in the products; such as “His & Hers” monogrammed items and cards specifically address to husband/wife or boyfriend/girlfriend. And if/when we attempt to participate in Valentine’s Day we are likely to be met by heternormative assumptions. For example, “oh your boyfriend will love this” when purchasing a gift. Or having a server at a restaurant assuming your gender or relationship status. Yes, queer representation and queer-focused products do exist, and this continues to improve – but the ones that are available are not easily accessible. And the images we are bombarded with are of straightness. Though being queer does not mean we have to reject Valentine’s Day as a whole. We all deserve to be able to celebrate our love no matter what it looks like. Many in the queer community are already good at subverting the norms, reclaiming and celebrating all types of love. So, how can you celebrate Valentine’s Day as a queer person? 1. Have a movie night in with your loved one(s) or your close friends. Valentine’s Day does not have to be about romantic love, so spend the day with people that you care about and find some great queer-focused films to watch together. Consider this list as a great starting point. 2. Buy (or make) a queer-friendly Valentine’s Day card. It’s less likely that you’re going to walk into a Hallmark store and find a card that represents your identity so start thinking about it early. Give yourself to find some cool cards online (Etsy is a great place to start) or consider making your own. 3. Support queer businesses. 4. Go out with a group of queer couples (or as singles) to increase your visibility. 5. Consider making a Valentine’s donation to an LGBTQ+ organization rather than buying presents. If you’re in Vancouver consider one of the following options:
Remember that Valentine’s Day is just another day and regardless of how you feel about it, your relationship status, or your sexual orientation or gender identity you are valid and you will get through the day. Try to surround yourself with positive representations of queerness and queer love and remind yourself that love doesn’t have to look the way it’s advertised to you. Keep doing you! For those who don’t identify as LGBTQ+ but also don’t love the way relationships are represented during Valentine’s Day or simply want to support your queer friends during this time of year what can you do? How to be a queer ally during Valentine's Day 1. Don’t assume someone has plans for Valentine’s Day. Meaning, don’t ask what their plans are unless you explicitly know they plan to celebrate it. This not only helps to support queer folks who don’t want to celebrate Valentine’s Day but also those who are single and don’t want to be reminded they don’t have plans (or at least not traditional plans). 2. Don’t assume the gender of someone’s partner. (Really you should never assume someone’s gender.) 3. Don’t make assumptions about or judge how someone chooses to celebrate Valentine’s Day. Remember – Valentine’s Day is ultimately about celebrating love – which at its heart involves connection and unconditional acceptance. Consider ways you can connect and unconditionally accept yourself and others around you this Valentine’s Day. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  How to survive Valentine’s Day being single
Valentine’s Day is challenging for many people, but it can feel particularly difficult when we’re single. This, of course, is not surprising given it’s the day of the year that has an explicit focus on couples, relationships and ideas of never-ending romantic love. Many single people will describe just wishing those days would hurry up and be over. As they feel particularly lonely, much more than they may at any other time of the year. So, let’s talk about how to survive Valentine’s Day being single. Making ourselves do something to rebel against the idea of Valentine’s Day often doesn’t work. A ‘single’s party’ for example can ironically have the opposite effect and further amplify your single status; and, having a first date just for the sake of a date certainly can feel fake and forced. How to Survive Valentine’s Day So, what can we do to get through the day on Valentine’s Day when we may feel particularly lonely? Think about just doing something for yourself that’s a treat or makes you feel special – such as draw yourself a bubble bath or make yourself a nice dinner. (Though consider avoiding restaurants as you’re likely to be surrounded by couples). This can be extended from just treating yourself to taking time to think about what makes you special. When we’re feeling lonely it can be easy for us to fall into a negative thinking pattern about ourselves that may lead to feeling unloved or unloveable. Take the time to boost your self-esteem by writing these things down. Consider writing about what you love most about yourself; what others appreciate about you; and, the special skills or talents you have that you are proud of or that others admire. Or spend time with someone you love. Valentine’s Day doesn’t only have to be about romantic love. As humans, we’re social creatures and are dependent on the social bonds we develop. The romantic bonds are not inherently better or more valuable than other relationships. Spend the evening with someone you care about in your family, or a close friend. Remember Valentine’s Day is a day just like any other (also true for the other holidays!) This can be hard to do when we are bombarded by images of flowers, balloons, chocolates and other testimonials attesting to one’s love for another person every which way we look – TV, stores, and even in our office. But it is just one day and there are 364 others that are not surrounded by multiple images of coupledom. Changing Our feelings about Valentines Day But maybe just getting through the day isn’t enough. This time of year many people find themselves saying “I love being single every day except Valentine’s Day”. If this is true it might be time to re-think your feelings about Valentine’s Day and why you may be feeling this way. How to re-think Valentine's Day 1. List the feelings and thoughts Valentine’s Day evokes for you, and try to specifically articulate what it is that feels emotionally upsetting or uncomfortable. Are you feeling lonely? Hopeless? Are feelings of being unlovable being triggered? Then, challenge whether these are accurate. (It being Valentine’s Day doesn’t make the thoughts true!) 2. Often there may be a tendency to fully reject the notion of wanting to have a partner in our life – we may even convince ourselves this is a sign of weakness. But consider asking this: why does feeling that we need another person seem awful?
3. Try to understand what it is you’re reacting to – if you are saying you “love” being single every other day but are feeling “awful” on Valentine’s Day, there’s a disconnect in the intensity of the feelings. Perhaps you aren’t loving being single as much as you feel at times. This may be hard to admit or acknowledge, but it may be important information in that it may motivate us to make some active changes in our life that can help us to work on changing our relationship status. 4. In the interim, it is okay to do the best you can to get through the day on Valentine’s Day – it’s a struggle for many people, not just those who are single. Regardless of how we approach Valentine’s Day it is important to remind ourselves that the negative feelings will abate (as they always do) and that the 24 hours will be over before we know it. |
PH&S ClinicEnhancing psychological health, wellness and resilience Archives
April 2026
Mental Health
All
|
RSS Feed
