As we all look towards a new year, many of us choose to evaluate our lives to see whether we are living them in alignment with our values. This leads many people to make the famous New Year’s Resolution. However, very few people actually stick to their resolutions (the average resolution lasts just under 4 months, and almost 50% of people have “fallen off the wagon” by the end of January). Does this mean most people are weak-willed dumb dumbs? Of course not!
There are many factors that influence whether someone will achieve a long-term goal like a resolution. One of these is what the goal / resolution is and how it is structured. So! To set ourselves up for success, here is an example of how to set a SMART goal. Given the similarities between SMART goals and well-written specific aims, I am confident we can all utilize these strategies to achieve our goals.
S = Specific
M = Measurable
A = Achievable
R = Relevant
T = Time-bound
Let’s say my goal is to present my research at a conference this summer, and not just as a poster…I want to get selected to give a talk!!!
S: As it is written above, this goal is not very specific – it is a multidimensional goal including lab-based landmarks and practicing/learning presentation and writing skills. So, to help myself out, I will break it down.
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I want to find out the answer to my specific scientific question (that is a sub-question of my overall research goals), which will require me to do x y z experiments.
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I need to analyze the results of those experiments in a timely manner.
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I need to hone my abstract-writing skills to prepare for the talk application.
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I want to employ evidence-based practices in my research talk to make sure everyone leaves having learned something about my science.
M: How will I know when I have achieved my goal? After I have given the talk! Actually, depending on how serious I am about making sure everyone learned something about my science from the talk, I could actually survey attendees or count the number of questions I get asked after the talk.
A: Even though many factors that affect being selected to give a talk are outside of my control, working hard and working smart to get my research done and to get better at writing about my research ARE within my control.
R: Giving a talk at a conference about my research will help me along my made-up career path to becoming a PI in many ways, including getting critical feedback of my work, networking, and honing my presenting and teaching skills.
T: The final deadline for this is obvious – the conference has a specific abstract submission date I need to meet to be considered for a talk. From there, I can work backwards and set timely deadlines for my sub-goals.
Another big tip? Tell someone about your goal! Even better, find someone to be your teammate! In this example, I’d convince my best friend from the lab next door to submit an abstract to the same conference. This way, we can celebrate/commiserate the results of experiments together, problem solve together, and learn new skills together. We are all more likely to do something if we do it with someone else.
*note – you do not have to make a resolution at all! The value of constant improvement is an illusion of capitalism. You are valued and valid just the way you are right now!
If you enjoy listening to podcasts etc, check out the Huberman Lab podcast (hosted by Dr. Andrew Huberman at Stanford) called “The Science of Setting and Achieving Goals.”
