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How To Set Goals - Using CBT For Effective Goal Setting

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

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How To Set Goals - Using CBT For Effective Goal Setting

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  1. How  To  Set  Goals:  Using  CBT  For  Effective  Goal  Setting     Insights  from  Harley  Street  psychologist,  Dr  Vanessa  Ruspoli         What  are  the  challenges  of  goal  setting?        Does  this  sound  familiar…     •   Have  you  ever  found  yourself  wanting  to  make  an  important  change  in  your  life,  whether  that   be  around  health,  getting  a  new  job  or  hobby,  or  a  life  goal  of  any  kind?     •   Do  the  goals  often  seem  almost  impossible  to  achieve  or  even  get  past  the  first  hurdle?     •   Does  achieving  those  goals  feel  unmanageable,  chaotic  and  overwhelming?   •   Do  you  find  that  it  can  seem  easier  to  identify  what  needs  changing  than  to  know  where  to   begin  when  it  comes  to  taking  steps  towards  those  changes?     •   Have  you  ever  felt  you  needed  a  framework  or  systematic  plan  or  road  map  through  the  process   of  setting  life  goals  that  makes  the  dream  come  to  fruition  in  a  practical  way?       Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  2. How  can  a  psychologist  support  goal  setting?        10  ways  CBT  helps…     1-­‐-­‐-­‐  Identify  and  clarify  aims.     Getting  clear  with  yourself  about  what  you  ultimately  want  to  achieve  (as  well  as  any  sub  goals  on  the   journey)  is  important.  Writing  down  your  goals  and  looking  at  your  reasons  for  wanting  to  pursue  them   can  help  with  focus,  resolve,  assessing  the  benefits  and  can  help  avoid  being  distracted  or  sidetracked.         2-­‐-­‐-­‐  Assess  where  are  you  now.     Having  identified  and  got  clear  on  your  goal,  it  can  be  useful  to  take  an  honest  look  at  where  the  land   lies  currently.  Making  a  realistic  appraisal  of  how  things  stand  in  the  present  will  help  you  to  assess  what   changes  you  need  to  make.  Then  you  can  start  thinking  about  what  your  first  step  is.             3-­‐-­‐-­‐  Get  specific  with  your  goals.     If  we  replace  vague  and  general  goals  with  laser  targeted  specifics,  it  gives  us  something  concrete  and   practical  to  aim  for.  For  example,  “get  more  exercise”  could  be  replaced  by  “go  for  a  short  walk  each   morning  before  work”.    Think  in  terms  of  exactly  who,  where,  when,  why  and  what  the  particulars  of  the   goal  will  entail.   Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  3. 4-­‐-­‐-­‐  Make  activities  measurable.     If  we  know  precisely  what  quantities  or  time  frames  are  involved  in  our  goal,  it  is  easier  to  monitor   whether  we  have  achieved  it  or  not.  For  example,  “walk  around  the  park  for  15  minutes  at  8am,  Monday   to  Friday”.  When  setting  a  goal,  try  and  think  in  terms  of  ‘how  much’  or  ‘how  many’.     5-­‐-­‐-­‐  Be  sure  goals  are  achievable.     If  goals  are  too  easy,  they  may  lack  the  motivational  element  of  challenge,  but  if  they  are  too  hard  we   often  lose  interest,  or  become  discouraged  and  give  up  on  our  goal  altogether.  While  it  is  important  for   goals  to  be  sufficiently  challenging,  they  need  to  be  realistic,  within  our  reach,  and  achievable.           6-­‐-­‐-­‐  Goals  should  be  relevant.     This  might  seem  obvious,  but  the  goal  we  are  aiming  for  must  feel  significant  to  us  and  congruent  with   our  lives  and  values.  They  need  to  be  goals  that  benefit  us  and  are  born  of  our  own  desires  and  life  plan,   rather  than  to  please  society  or  another  person  or  simply  because  it  is  on  trend.       Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  4. 7-­‐-­‐-­‐  Creating  bite  sized  chunks.     Rather  than  becoming  overwhelmed  and  intimidated  by  large  or  complex  goals,  breaking  things  down   into  smaller,  more  manageable  steps  can  help  us  stay  on  track.  Smaller  tasks  are  achieved  in  shorter   time  frames  and  are  less  scary.  Accomplishing  multiple  smaller  steps  imparts  confidence  and  focus.     8-­‐-­‐-­‐  Timing  is  everything.     Sometimes  having  a  deadline  or  time  frame  for  each  step  towards  our  goal  can  help  to  energise  and   motivate  us  to  engage  and  complete.  This  can  be  a  self  imposed  deadline  or  an  external  requirement  of   the  task.  Another  aspect  is  to  make  sure  the  time  is  right  for  this  goal,  and  to  pace  ourselves  or   prioritise.       9-­‐-­‐-­‐  Get  support  and  feedback.     Support  from  a  friend,  a  therapist  or  someone  with  similar  goals  can  help  us  sustain  our  motivation  and   commitment.  Constructive  feedback  can  also  help  us  to  gauge  progress  and  direction  on  the  path   towards  our  goal.  We  can  even  set  up  our  own  feedback  loop  by  recording  our  progress  and   achievements.     10-­‐-­‐-­‐  Assess  possible  obstacles.     It  is  important  that  this  step  is  done  with  a  positive  focus.  Many  of  us  have  a  history  of  negative   responses  to  our  goals,  so  this  step  is  for  empowering,  self-­‐regulated  assessment  purposes.  If  we  are   mindful  of  things  that  might  get  in  the  way  or  pose  extra  challenges,  we  are  better  prepared,  and  it   helps  us  to  view  the  path  ahead  realistically.       Dr  Vanessa  Ruspoli  is  a  chartered  counseling  psychologist  in  London  offering  therapy  for  a  range  of   conditions  and  issues  as  well  as  CBT  for  goal  setting.  She  has  worked  with  cognitive  behavioral  therapy   for  a  number  of  years  at  her  Harley  Street  psychology  practice  in  Central  London’s  prestigious,  historic   medical  district.   Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

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