{"id":811,"date":"2020-11-09T11:21:06","date_gmt":"2020-11-09T11:21:06","guid":{"rendered":"https:\/\/www.ever-journey.com\/?p=811"},"modified":"2023-07-29T11:15:35","modified_gmt":"2023-07-29T11:15:35","slug":"are-you-snoozing-on-your-goals","status":"publish","type":"post","link":"https:\/\/www.ever-journey.com\/stage\/2020\/11\/09\/are-you-snoozing-on-your-goals\/","title":{"rendered":"Are you snoozing on your goals?"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.ever-journey.com\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1.png\" alt=\"\" class=\"wp-image-812\" width=\"553\" height=\"463\" srcset=\"https:\/\/www.ever-journey.com\/stage\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1.png 940w, https:\/\/www.ever-journey.com\/stage\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1-300x251.png 300w, https:\/\/www.ever-journey.com\/stage\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1-768x644.png 768w, https:\/\/www.ever-journey.com\/stage\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1-900x754.png 900w, https:\/\/www.ever-journey.com\/stage\/wp-content\/uploads\/2020\/11\/If-you-want-to-take-action-toward-a-desired-future-then-be-sure-to-choose-wishes-that-are-challenging-but-still-attainable-for-you.-Gabriele-Oettingen-1-400x335.png 400w\" sizes=\"auto, (max-width: 553px) 100vw, 553px\" \/><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-style-default is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cIf you want to take action toward a desired future, then be sure to choose wishes that are challenging but still attainable for you.\u201d<\/p><cite><em>Gabriele Oettingen<\/em><\/cite><\/blockquote>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><em>Do you have goals or wishes for your future?<\/em><\/li><li><em>Do you visualise or dream about your goals?<\/em><\/li><li><em>Can you just dream & visualise your wishes true; and how do you work towards action to reach your dreams, goals and aspirations?<\/em><\/li><li><em>What to do when things do not go according to plan, or if you come across challenges?<\/em><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What is a goal?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A goal is an idea of the future or desired result that a person or a group of people envision, plan and commit to achieve. People endeavour to reach goals within a finite time by setting deadlines<sup>1<\/sup>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What is Goal Setting & goal theory ?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Goal setting<\/strong> is a powerful motivator, it\u2019s value of which has been recognized by many clinical and real-world settings for over the last 35 years.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Goal theory<\/strong>\u00a0is an overall approach to motivation that emphasizes the need to establish\u00a0goals\u00a0as intrinsic motivation. A relationship exists between\u00a0goal\u00a0difficulty, level of performance, and effort involved.<sup>2<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In 1960\u2019s,\u00a0Edwin Locke\u00a0put forward the Goal-setting theory of motivation. This theory states that goal setting is essentially linked to task performance\/outcomes. It states that specific and challenging goals along with appropriate feedback contribute to higher and better task performance.<sup>3<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Setting goals\u00a0gives\u00a0you\u00a0long-term vision and short-term motivation . It focuses on what you want to achieve out of your life, and\u00a0helps you\u00a0to organise your time and your resources so that\u00a0you\u00a0can achieve those goals, and make the most of your\u00a0life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How can we use day-dreaming , or visualizations to our benefit in goal planning?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Visualisations involves envisioning yourself\u00a0achieving your goal. To do this, you almost \u2018dream while awake\u2019 \u2013 creating a detailed mental image of the desired outcome\u00a0using\u00a0all of\u00a0your\u00a0senses- as if it was actually happening in the present moment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Very similar visualisation techniques are used in Neuro Linguistic Programming (NLP) where we guide our client to visually imagine a vision of their ideal future and then guide & aid them to make that future a reality through strategic and actionable goal planning.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>So how does this help?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When you initially start off with a clearer picture of what you want , you would visualise what you want for yourself , document it , and then steer yourself towards that goal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most people do not think about their goals or where they are headed or they may let others dictate where they should aim and which goals that they should work towards.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes goals change we need to keep in mind that there will be certain obstacles and to change and plan accordingly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make time for goal setting, there is no time like now to focus on what you want and to start working towards those goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, I will be sharing a powerful and scientifically proven goal setting technique that move you towards action and not just dreams. That technique is called <strong>WOOP.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What is WOOP?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">WOOP was developed by Gabriele Oettingen\u2019s, it is a scientifically Validated Dream-Realization Technique and part of her work spanning over 20 years. This specific technique, is known as a form of Mental Contrasting, which is <em>Moving From Dreams to Action.<sup>4<\/sup><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Since dreaming alone is not enough to help people actualize their potential, Oettingen moved onto a new hypothesis, which she dubbed \u201cMental Contrasting.\u201d<sup>5<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cThe solution isn\u2019t to do away with dreaming and positive thinking. Rather, it\u2019s making the most of our fantasies by brushing them up against the very thing most of us are taught to ignore or diminish: the obstacles that stand in our way.\u201d\u00a0 ~ Gabriele Oettingen<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mental Contrasting + Implementation Intentions = WOOP!<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>The WOOP framework has four main parts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>W- wish<\/li><li>O-outcome<\/li><li>O-obstacles<\/li><li>P-plans<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Break down of what WOOP stands for:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wish \u2013 A meaningful, challenging, and feasible wish or goal<\/li><li>Outcome \u2013 The best result or feeling from accomplishing your wish<\/li><li>Obstacle \u2013 Something inside of you that prevents you from accomplishing your wish<\/li><li>Plan \u2013 If [obstacle], then I will [effective action]<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">An individual can use WOOP by sitting in a quiet area for 5 minutes to plan for the day\/month\/week or early goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Scientific evidence & research of using the WOOP method:<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>WOOP helps people to be healthier:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ul class=\"wp-block-list\"><li>People doubled their physical activity and had a healthier diet<sup>6<\/sup>.<\/li><li>Pain patients became more physically active in their everyday lives<sup>7<\/sup>.<\/li><li>People with type II diabetes took better care of their well-being<sup>8<\/sup>.<\/li><li>Depressed patients became more active and found it easier to pursue their goals<sup>9<\/sup>.<\/li><li>Stroke patients engaged in more physical activity and lost more weight<sup>10<\/sup>.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>WOOP helps people to improve their social behavior:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ul class=\"wp-block-list\"><li>People with prejudices became more tolerant and socially responsible<sup>11<\/sup>.<\/li><li>Couples strengthened their bond and decreased anxiety related behaviors<sup>12<\/sup>.<\/li><li>Negotiators found more integrative and fairer solutions<sup>13<\/sup>.<\/li><li>People who struggled with their past overcame disappointment, regret, resentment, and other negative feelings<sup>14<\/sup>.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">You can read more about the Woop method on the <strong><a href=\"https:\/\/woopmylife.org\/en\/science\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Woo<\/em>p my life website <\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How Often Should We Review Goals?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Once your goals are set, it is important to revisit and reassess them. Reviewing goals affords the opportunity to assess progress and to ensure they are still relevant. There is no limit to how often you should review your goals, they could change weekly, monthly or even daily. As long as you are working towards your vision for yourself then that is what matters.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember that your <strong>WISH <\/strong>must be feasible goal (or a SMART goal) and that you need to have defined the best <strong>OUTCOME<\/strong> for yourself. In life coaching we base our belief than no goal is unachievable, we don\u2019t conform to any limitations and we guide our clients on that assumption.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The method can help you also look out for possible challenges by looking out for any <strong>Obstacle(s)<\/strong> \u2013 (even though sometime that obstacle may even be <strong>YOU<\/strong> ) and plan for contingencies using the <strong>Plan<\/strong> \u2013 planning for what if scenario\u2019s \u2018if this happens then I will do x\u2019 . Constantly realigning and changing your goal planning as you go along is a healthy part of successful goal planning. Remember to set realistic goals and to measure effectively and to always set a celebration for yourself when you accomplish a goal, no matter how big or small! You must celebrate!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">References: <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\"><li>Goal , from Wikipedia, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Goal\">https:\/\/en.wikipedia.org\/wiki\/Goal<\/a><\/li><li>Goal & Goal Orientation Theory The University of Tennese Knoxville <a href=\"https:\/\/mightymustangsutk.weebly.com\/goal-theory.html#:~:text=Goal%20theory%20is%20an%20overall,of%20performance%2C%20and%20effort%20involved\">https:\/\/mightymustangsutk.weebly.com\/goal-theory.html#:~:text=Goal%20theory%20is%20an%20overall,of%20performance%2C%20and%20effort%20involved<\/a>.<\/li><li>Management Media Study Guide <a href=\"https:\/\/www.managementstudyguide.com\/goal-setting-theory-motivation.htm\">https:\/\/www.managementstudyguide.com\/goal-setting-theory-motivation.htm<\/a><\/li><li>Mindful Ambition , WOOP: Gabriel Oettingen Scientifically Validated dream, realization exercise <a href=\"https:\/\/mindfulambition.net\/woop\/\">https:\/\/mindfulambition.net\/woop\/<\/a><\/li><li>Mindful Ambition , WOOP: Gabriel Oettingen Scientifically Validated dream, realization exercise <a href=\"https:\/\/mindfulambition.net\/woop\/\">https:\/\/mindfulambition.net\/woop\/<\/a><\/li><li>Stadler G, Oettingen G, Gollwitzer PM. Physical activity in women: effects of a self-regulation intervention. Am J Prev Med. 2009 Jan;36(1):29-34. doi: 10.1016\/j.amepre.2008.09.021. Epub 2008 Nov 1. PMID: 18977113. Link: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18977113\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18977113\/<\/a><\/li><li>Christiansen S, Oettingen G, Dahme B, Klinger R. A short goal-pursuit intervention to improve physical capacity: a randomized clinical trial in chronic back pain patients. Pain. 2010 Jun;149(3):444-52. doi: 10.1016\/j.pain.2009.12.015. Epub 2010 Mar 3. PMID: 20199846. Link: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20199846\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20199846\/<\/a><\/li><li>Adriaanse MA, De Ridder DT, Voorneman I. Improving diabetes self-management by mental contrasting. Psychol Health. 2013;28(1):1-12. doi: 10.1080\/08870446.2012.660154. Epub 2012 Feb 27. PMID: 22364109.  <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22364109\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22364109\/<\/a><\/li><li>Fritzsche, A., Schlier, B., Oettingen, G.\u00a0<em>et al.<\/em>\u00a0Mental Contrasting with Implementation Intentions Increases Goal-Attainment in Individuals with Mild to Moderate Depression.\u00a0<em>Cogn Ther Res<\/em>\u00a040,\u00a0557\u2013564 (2016). <a href=\"https:\/\/doi.org\/10.1007\/s10608-015-9749-6\">https:\/\/doi.org\/10.1007\/s10608-015-9749-6<\/a> <\/li><li>Marquardt MK, Oettingen G, Gollwitzer PM, Sheeran P, Liepert J. Mental contrasting with implementation intentions (MCII) improves physical activity and weight loss among stroke survivors over one year. Rehabil Psychol. 2017 Nov;62(4):580-590. doi: 10.1037\/rep0000104. PMID: 29265873. Link: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29265873\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/29265873\/<\/a><\/li><li>Oettingen, G., Mayer, D., Thorpe, J.S.\u00a0<em>et al.<\/em>\u00a0Turning Fantasies About Positive and Negative Futures into Self-Improvement Goals.\u00a0<em>Motiv Emot<\/em>\u00a0<strong>29,\u00a0<\/strong>236\u2013266 (2005). https:\/\/doi.org\/10.1007\/s11031-006-9016-y<\/li><li>Houssais, S., Oettingen, G. & Mayer, D. Using mental contrasting with implementation intentions to self-regulate insecurity-based behaviors in relationships.\u00a0<em>Motiv Emot<\/em>\u00a0<strong>37,\u00a0<\/strong>224\u2013233 (2013). https:\/\/doi.org\/10.1007\/s11031-012-9307-4<\/li><li><a href=\"https:\/\/www.emerald.com\/insight\/search?q=Dan%20Kirk\">Kirk, D.<\/a>,\u00a0<a href=\"https:\/\/www.emerald.com\/insight\/search?q=Gabriele%20Oettingen\">Oettingen, G.<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.emerald.com\/insight\/search?q=Peter%20M.%20Gollwitzer\">Gollwitzer, P.M.<\/a>\u00a0(2013), \u201cPromoting integrative bargaining: mental contrasting with implementation intentions\u201d,\u00a0<em><a href=\"https:\/\/www.emerald.com\/insight\/publication\/issn\/1044-4068\">International Journal of Conflict Management<\/a><\/em>, Vol. 24 No. 2, pp. 148-165.\u00a0<a href=\"https:\/\/doi.org\/10.1108\/10444061311316771\">https:\/\/doi.org\/10.1108\/10444061311316771<\/a><\/li><li>Krott, N.R., Oettingen, G. Mental contrasting of counterfactual fantasies attenuates disappointment, regret, and resentment.\u00a0<em>Motiv Emot<\/em>\u00a0<strong>42,\u00a0<\/strong>17\u201336 (2018). https:\/\/doi.org\/10.1007\/s11031-017-9644-4<\/li><\/ol>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cIf you want to take action toward a desired future, then be sure to choose<a class=\"read-more\" href=\"https:\/\/www.ever-journey.com\/stage\/2020\/11\/09\/are-you-snoozing-on-your-goals\/\"\/>Continue reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-811","post","type-post","status-publish","format-standard","hentry","category-everjourneyblog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Are you snoozing on your goals? - EverJourney<\/title>\n<meta name=\"description\" content=\"Do you have goals or wishes for your future?Do you visualise or dream about your goals?Can you just dream &amp; visualise your wishes true; and how do you work towards action to reach your dreams, goals and aspirations?What to do when things do not go according to plan, or if you come across challenges? 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