你的日历切换到新的一年,你米格ht see those fresh, clean pages as an opportunity to live a better life. But maybe lofty New Year’s resolutions haven’t worked out for you in the past. If so, Joy Giorgio, behavioral health therapist at横幅雷鸟医疗中心在AZ格伦泰，有一个建议 - 尝试微目标。
“希腊语”mikro“意味着小，”Giorgio说。“你想将更大的目标缩小成小，可管理和可实现的步骤。”
这就是微目标工作的原因
也许你已经听到了中国谚语所说的，“一千英里的旅程从一步开始。”微目标就像那些单一步骤。他们让你走向更大的目标。使用微目标，您可以设置现实的预期。您的微目标更容易见面，当您实现它们时，您会建立信心和动力。
“人们经常等到他们感到有动力开始活动。但这是一个错误，“Giorgio说。“这是因为通常，动机的感觉是在行为之后。每次你的成功都有少，你都会建立势头，让你更有可能继续你的旅程并满足你的长期目标。“
And slow, steady progress keeps you moving toward your goals. “I like the idea that even when you are going slow, you are still lapping everyone on the couch,” Giorgio said.
以下是如何创建一个很好的微目标
Giorgio outlines the steps you can take to create or get to your micro goal:
- 确定你的长期目标和你的“为什么”。问问自己为什么选择这一目标以及如何将您带到更加令人满意的生活。您的目标应该连接到您的值。
- Create a sense of empowerment by reminding yourself that you’re choosing this goal. Tell yourself, “I choose to do this” rather than “I have to do this.” When you feel as though you have to do something, it can lead to resentment. For example, a college student may feel like staying in bed and skipping class. They can remind themselves they don’t have to go to class. They are choosing to go to class because they want to graduate and earn their degree.
- Break your goal down into small, simple and achievable steps. Hold yourself accountable by including dates and times for each small step. If you’re not sure you can achieve a step, make it smaller.
- 奖励你自己。当你达到你的目标时，庆祝你的成功。
以下是如何确保您的目标是“微量”
微目标应该击中他们采取一些能量的甜蜜点，但不是太多。“当目标处于适度挑战时，我们建立了一种掌握感，”Giorgio说。“如果对我们来说太容易了，我们不会为自己完成目标而感到骄傲，但如果它太难了，它可能会感到压倒性。”
Of course, “easy” and “hard” are relative terms. The key is to decide on one simple step that will move you toward your goal.
Here’s an锻炼- 相关的例子：
- 长期目标 - 完成圣帕特里克的第5 ke
- 短期目标 - 2月1日慢跑一英里
- 明天的微目标 - 慢跑到街道的尽头
- 今天的微目标 - 在我上床睡觉之前举行了我的跑鞋
以下是如何以积极的方式框架目标
“务必设定积极的目标，而不是消极目标，”Giorgio说。例如，目标戒烟is a negative goal. It’s focused on what you can’t do. “If you keep repeating to yourself, ‘I can’t smoke,’ what are you thinking about? Smoking! You have smoking on your mind, and you’re more likely to smoke.”
建立这个目标的积极方法是说，“我想过着健康的生活方式。”这样，你正在向积极的东西而不是消极的东西。你周围的想法是积极的：
- 我可以更容易地呼吸
- I’ll have more money
- 我可以用新的呼吸吻我的伴侣
Here’s how to balance your micro goals
也许你在你想要改变的生活中有不同的部分。在您开始在另一个人工作之前，您不想等到一个目标。
Giorgio said you could work on two goals at a time—three at the most. “The key here is balance,” she said. “If you have too many goals, you don’t have the energy to pursue everything.” You end up not meeting your micro goals, and you lose motivation and faith in yourself.”
她说平衡你的目标意味着在生活中不同部分的目标。例如，如果您有赚取大学学位的目标，您不希望拥有第二个教育相关目标。相反，您可能希望设定目标以增加您的乐趣或爱好的时间。
底线
一系列微目标 - 短，简单且相对容易的目标 - 可以帮助您走向更大，长期目标的步骤。赋予您微目标的赋权感能激励您成功。如果你愿意talk to a behavioral health specialist有关设定目标的建议，请访问BannerHealth.com。
