{"id":44319,"date":"2024-03-27T09:39:35","date_gmt":"2024-03-26T22:39:35","guid":{"rendered":"https:\/\/www.latrobe.edu.au\/mylatrobe\/?p=44319"},"modified":"2024-04-04T13:03:50","modified_gmt":"2024-04-04T02:03:50","slug":"elevating-your-goals-with-values-centered-smart-planning","status":"publish","type":"post","link":"https:\/\/www.latrobe.edu.au\/mylatrobe\/elevating-your-goals-with-values-centered-smart-planning\/","title":{"rendered":"Elevating your goals with values-centered SMART planning"},"content":{"rendered":"\n<p>You\u2019ve probably crafted SMART goals before \u2013 you might have even done them in your subjects or as preparation for the start of semester.<\/p>\n\n\n\n<p>SMART goals are useful because they guide our progress and provide enough detail so we can approach our goals with confidence. Research (Chase et al, 2013) shows that SMART goals are more likely to be achieved when they\u2019re aligned with your values.<\/p>\n\n\n\n<p><strong>Exploring your values<\/strong><\/p>\n\n\n\n<p>Your values are the things that you care about most. You\u2019ll find that they\u2019re the things that you naturally want to spend time and energy on, and the aspects of yourself and\/or your friends that you think are the best things about them.<\/p>\n\n\n\n<p>To work out what you value most, it\u2019s worth setting aside some time to explore your values. This <a href=\"https:\/\/www.johnolivant.com\/wp-content\/uploads\/2017\/02\/PersonalValuesWorksheet.pdf\">personal worksheet<\/a> is an excellent tool for this, or do this <a href=\"https:\/\/personalvalu.es\/\">simple activity<\/a> to explore your values. <\/p>\n\n\n\n<p><strong>Aligning your values with your goals<\/strong><\/p>\n\n\n\n<p>Now we\u2019re going to look at SMART goals again, but in that \u201cR\u201d (relevant), we\u2019re going to make sure we\u2019re mentioning the values that the goal aligns to. If you can\u2019t work that out, reflect on whether that\u2019s YOUR goal or a goal you think you should have.<\/p>\n\n\n\n<p><strong>SMART goal refresher<\/strong><\/p>\n\n\n\n<p>SMART goals have the following attributes:<\/p>\n\n\n\n<p>S \u2013 Specific \u2013 instead of \u201cimprove my results at Uni\u201d, try \u201cget at least a 70 in Biology\u201d<\/p>\n\n\n\n<p>M \u2013 Measurable \u2013 use numbers or ways to show success \u2013 instead of \u201cgo for a run more often\u201d, try \u201crun at least 5km three times a week\u201d<\/p>\n\n\n\n<p>A \u2013 Achievable \u2013 think about small steps starting from where you\u2019re already at \u2013 instead of \u201cI will try all the vegetables at the store\u201d, try \u201cI will try a new vegetable each week\u201d<\/p>\n\n\n\n<p>R \u2013 Relevant \u2013 it aligns to your values \u2013 why do you care about it?<\/p>\n\n\n\n<p>T \u2013 Timely \u2013 when will you do it by \u2013 is this a weekly, monthly, end of semester, end of year or 5 years from now kind of goal?<\/p>\n\n\n\n<p><strong>Some examples<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Not a values-aligned SMART goal<\/td><td>Just a SMART goal<\/td><td>Values-aligned SMART goal<\/td><\/tr><tr><td>I want to do better at uni<\/td><td>I would like to get to an average of 75 in my English subjects, and 70 in my Media subjects by the end of Semester One.<\/td><td>I will WORK HARD to ACHIEVE an average of 75 in my English subjects, and 70 in my Media subjects by the end of Semester One.<\/td><\/tr><tr><td>I want to spend less time on my phone<\/td><td>I want to make sure I spend less than two hours a day messing around on my phone.<\/td><td>I want to be more CONSISTENT in doing CREATIVE things, like my painting. To do that, I will spend less than two hours a day on social media on my phone.<\/td><\/tr><tr><td>I want to get better at studying for exams<\/td><td>I will make a study schedule at least 4 weeks before exams and stick to it.<\/td><td>I will demonstrate SELF-CONTROL and PREPAREDNESS by building a study schedule for my exams at least 4 weeks before exams start.<br>I will show ACCOUNTABILITY to myself and build on my want to ACHIEVE by sticking to my schedule all the way until the last exam.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you\u2019re not sure what your goals are or how to build them, check in with our <a href=\"http:\/\/www.latrobe.edu.au\/wellbeing\">Health, Wellbeing and Inclusion services<\/a> who can help you identify and develop your values and goals.  <\/p>\n\n\n\n<p><strong>Reference:<\/strong><\/p>\n\n\n\n<p>Chase, J. A., Houmanfar, R., Hayes, S. C., Ward, T. A., Vilardaga, J. P., &amp; Follette, V. (2013). Values are not just goals: Online ACT-based values training adds to goal setting in improving undergraduate college student performance. <em>Journal of Contextual Behavioral Science, 2<\/em>(3-4), 79-84. <a href=\"https:\/\/doi.org\/10.1016\/j.jcbs.2013.08.002\">https:\/\/doi.org\/10.1016\/j.jcbs.2013.08.002<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably crafted SMART goals before \u2013 you might have even done them in your subjects or as preparation for the start of semester. 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