Academic Strategies Goal-Setting

Today we will discuss goal setting Select a goal that you want to accomplish Select a goal that you want to accomplish As we go through the seminar, think about the goal you selected As we go through the seminar, think about the goal you selected

GOAL-SETTING IDEAS  Quit a bad habit  Start a fitness program  Eat a healthier diet  Quit smoking  Lose weight  Spend more time with family  Get at least a “B” in Academic Strategies

More ideas... Learn a new sport/hobby Learn a new sport/hobby Arrive to work ON TIME Arrive to work ON TIME Get more/less sleep Get more/less sleep Study at least 1 hour a day Study at least 1 hour a day Post all school work early or on time Post all school work early or on time

Goal Setting Strategies

Develop Positive Relationships  Positive relationships motivate people to change their behavior.

Focus on the Present and the Future Focus on the Present and the Future  You can’t change your past so don’t dwell on it  Focus on what is going well now  Put energy into activities to achieve your goals  Ask “WHAT” questions -What goal do I want to accomplish? -What goal do I want to accomplish? -What actions will I have to take to achieve my -What actions will I have to take to achieve my goal? goal?

Set SMART Goals Specific Specific Measurable Measurable Achievable Achievable Realistic Realistic Timed Timed What is one SMART goal you want to achieve?

SMART Yes or NO? To do well in my Academic Strategies class To do well in my Academic Strategies class To get a B in Academic Strategies class To get a B in Academic Strategies class To study hard To study hard To read at least 25 pages from the text 3 days per week To read at least 25 pages from the text 3 days per week To post to the discussion board To post to the discussion board To post messages free of spelling and grammar mistakes to the discussion board To post messages free of spelling and grammar mistakes to the discussion board

Associate with Positive People  Select people who are supportive of you NOT who put you down  Tell supporters what you’re trying to do, and how they can help you.

Reward Yourself What are some ways you could reward yourself for working toward your goal? What are some ways you could reward yourself for working toward your goal?

Prepare for Obstacles  Ask “what if” questions  What if ______ happens, will I still work toward achieving my goal?  What if (mother, father, friend, spouse, boss) doesn’t support me. Will I still achieve my goal?

Write it Down Write your goals down on paper Write your goals down on paper Seeing your goals in writing making them more real Seeing your goals in writing making them more real

Monitor your progress  Ask yourself: how am I progressing?  Make modifications if necessary

Understand Self Talk Self talk is what you tell yourself. It is your inner voice. Self talk is:  untrue statements you tell yourself  mostly subconscious - you are not even aware you are telling yourself these things! you are telling yourself these things!

Identify Negative Self Talk Make a list of the negative statements you tell yourself. Make a list of the negative statements you tell yourself. Question your negative self talk Question your negative self talk

Examples of Negative Self Talk Self Talk -- I cannot succeed in college Question – How do I know I can’t succeed? Question – How do I know I can’t succeed? Self Talk --I am not as smart as my classmates Question – Where’s the proof I am not as smart? Question – Where’s the proof I am not as smart?

Replace Negative Self Talk  Once aware of your negative messages, you can replace negative self-talk with positive self-talk.  Write down your positive self-talk messages  Post the your positive self talk messages (on your computer, on your mirror, etc.)

Examples Negative Self Talk: I cannot succeed in college Negative Self Talk: I cannot succeed in college Positive Self Talk: How do I know I cannot succeed? I never tried. I have just as good a chance for success as anyone and probably more since I am very determined to get my degree. Positive Self Talk: How do I know I cannot succeed? I never tried. I have just as good a chance for success as anyone and probably more since I am very determined to get my degree.

Another Example Negative Self Talk: I am not as smart as my classmates Negative Self Talk: I am not as smart as my classmates Positive Self Talk: Where’s the proof I am not as smart? I don’t know my classmates’ grades compared to mine.

Use Positive Self Talk  What we tell ourselves determines how we feel and what we accomplish  If we tell ourselves negative things we will feel depressed, and de-motivated to achieve our goals  If we tell ourselves positive things we will feel happy, proud and motivated to achieve our goals.

Let’s Practice What is a one negative self talk message you tell yourself? What is a one negative self talk message you tell yourself? What will you tell yourself instead? What will you tell yourself instead?