How To Set Goals - Using CBT For Effective Goal Setting

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How To Set Goals - Using CBT For Effective Goal Setting
http://www.dr-ruspoli.com/using-cbt-therapy-for-goal-setting.html

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• Publié par: ferelrew
• Publié le: 29 juillet 2016
• Nombre de lectures: 0
• Langue: English

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HowToSetGoals:UsingCBTForEffectiveGoalSetting
InsightsfromHarleyStreetpsychologist,DrVanessaRuspoli



Whatarethechallengesofgoalsetting?Doesthissoundfamiliar…

• Haveyoueverfoundyourselfwantingtomakeanimportantchangeinyourlife,whetherthat
bearoundhealth,gettinganewjoborhobby,oralifegoalofanykind?
• Dothegoalsoftenseemalmostimpossibletoachieveorevengetpastthefirsthurdle?
• Doesachievingthosegoalsfeelunmanageable,chaoticandoverwhelming?
• Doyoufindthatitcanseemeasiertoidentifywhatneedschangingthantoknowwhereto
beginwhenitcomestotakingstepstowardsthosechanges?
• Haveyoueverfeltyouneededaframeworkorsystematicplanorroadmapthroughtheprocess
ofsettinglifegoalsthatmakesthedreamcometofruitioninapracticalway?


DrVanessaRuspoli|HarleyStreetPsychology|www.dr-ruspoli.com|([phone]
Howcanapsychologistsupportgoalsetting?10waysCBThelps…

1---Identifyandclarifyaims.
Gettingclearwithyourselfaboutwhatyouultimatelywanttoachieve(aswellasanysubgoalsonthe
journey)isimportant.Writingdownyourgoalsandlookingatyourreasonsforwantingtopursuethem
canhelpwithfocus,resolve,assessingthebenefitsandcanhelpavoidbeingdistractedorsidetracked.

2---Assesswhereareyounow.
Havingidentifiedandgotclearonyourgoal,itcanbeusefultotakeanhonestlookatwheretheland
liescurrently.Makingarealisticappraisalofhowthingsstandinthepresentwillhelpyoutoassesswhat
changesyouneedtomake.Thenyoucanstartthinkingaboutwhatyourfirststepis.



3---Getspecificwithyourgoals.
Ifwereplacevagueandgeneralgoalswithlasertargetedspecifics,itgivesussomethingconcreteand
practicaltoaimfor.Forexample,“getmoreexercise”couldbereplacedby“goforashortwalkeach
morningbeforework”.Thinkintermsofexactlywho,where,when,whyandwhattheparticularsofthe
goalwillentail.
DrVanessaRuspoli|HarleyStreetPsychology|www.dr-ruspoli.com|([phone]
4---Makeactivitiesmeasurable.
Ifweknowpreciselywhatquantitiesortimeframesareinvolvedinourgoal,itiseasiertomonitor
whetherwehaveachieveditornot.Forexample,“walkaroundtheparkfor15minutesat8am,Monday
toFriday”.Whensettingagoal,tryandthinkintermsof‘howmuch’or‘howmany’.

5---Besuregoalsareachievable.
Ifgoalsaretooeasy,theymaylackthemotivationalelementofchallenge,butiftheyaretoohardwe
oftenloseinterest,orbecomediscouragedandgiveuponourgoalaltogether.Whileitisimportantfor
goalstobesufficientlychallenging,theyneedtoberealistic,withinourreach,andachievable.



6---Goalsshouldberelevant.
Thismightseemobvious,butthegoalweareaimingformustfeelsignificanttousandcongruentwith
ourlivesandvalues.Theyneedtobegoalsthatbenefitusandarebornofourowndesiresandlifeplan,
ratherthantopleasesocietyoranotherpersonorsimplybecauseitisontrend.


DrVanessaRuspoli|HarleyStreetPsychology|www.dr-ruspoli.com|([phone]
7---Creatingbitesizedchunks.
Ratherthanbecomingoverwhelmedandintimidatedbylargeorcomplexgoals,breakingthingsdown
intosmaller,moremanageablestepscanhelpusstayontrack.Smallertasksareachievedinshorter
timeframesandarelessscary.Accomplishingmultiplesmallerstepsimpartsconfidenceandfocus.

8---Timingiseverything.
Sometimeshavingadeadlineortimeframeforeachsteptowardsourgoalcanhelptoenergiseand
motivateustoengageandcomplete.Thiscanbeaselfimposeddeadlineoranexternalrequirementof
thetask.Anotheraspectistomakesurethetimeisrightforthisgoal,andtopaceourselvesor
prioritise.

9---Getsupportandfeedback.
Supportfromafriend,atherapistorsomeonewithsimilargoalscanhelpussustainourmotivationand
commitment.Constructivefeedbackcanalsohelpustogaugeprogressanddirectiononthepath
towardsourgoal.Wecanevensetupourownfeedbackloopbyrecordingourprogressand
achievements.

10---Assesspossibleobstacles.
Itisimportantthatthisstepisdonewithapositivefocus.Manyofushaveahistoryofnegative
responsestoourgoals,sothisstepisforempowering,self-regulatedassessmentpurposes.Ifweare
mindfulofthingsthatmightgetinthewayorposeextrachallenges,wearebetterprepared,andit
helpsustoviewthepathaheadrealistically.


DrVanessaRuspoliisacharteredcounselingpsychologistinLondonofferingtherapyforarangeof
conditionsandissuesaswellasCBTforgoalsetting.Shehasworkedwithcognitivebehavioraltherapy
foranumberofyearsatherHarleyStreetpsychologypracticeinCentralLondon’sprestigious,historic
medicaldistrict.
DrVanessaRuspoli|HarleyStreetPsychology|www.dr-ruspoli.com|([phone]