Us This Method To Set Goals You’ll Actually Achieve This Year
Goal-setting seems pretty simple. You just pick something you want to achieve then take action, right? But as any experienced quitter knows, the gap between what you set out to do and where you actually end up can be a chasm.
If you’ve historically been someone who’s struggled to stick to their intentions, you might need to reappraise your approach. Try the DRIFT method, from coach, nutritionist and Men’s Health fitness director Andrew Tracey.
D is for Direction
You’ve likely heard of SMART goals. But, while fixating on a specific, measurable outcome to be achieved by a certain deadline might work for some, for others it can simply set them up for disappointment.
For example, perhaps you want to increase your training frequency so that you can take on your first group fitness comp this year? That’s great! Until injury, illness or scheduling conflicts unexpectedly derail your plans, giving you ‘nothing to train for’.
Or maybe you want to lose 5kg before you turn 50 – but only end up dropping 2kg, leaving you feeling despondent. One study published in Frontiers In Psychology concluded that failing a high and specific goal is detrimental to self-esteem, and subsequent motivation.
‘This is where establishing a clear and honest direction, as opposed to focusing on the destination, can be helpful,’ says Tracey. ‘That involves uncovering your true motivation, rather than picking out a more arbitrary, off-the-shelf goal.’
R is for Reflection
You’re probably also familiar with the concept of ‘finding your why’. But all too often, we settle on the first potential motivator that enters our head, particularly if it sounds good – or makes us sound good, says Tracey.
If you don’t truly understand why you’re doing what you’re doing, it’ll be harder to tap into those mental resources when obstacles arise. A more mindful approach can help: according to a paper in the Journal Of Research In Personality, people who score highly for ‘mindfulness’ tend to be better at goal setting.
Think you want to hit the gym so you can live longer? There may be some truth to that – but it might not be the real motivation that helps you dig deep during that final minute of an air-bike sprint.
‘What’s the underlying motivation? Does it change if you keep asking “but why”?’ says Tracey. ‘You might not even fully know until you’re closer to the goal.’ This requires a bit of reflection – it’s a long-term process of interrogating your driving forces, re-evaluating your progress ‘and comparing arbitrary metrics, such as hitting a target weight, against quality of life’.
I is for Intention
Once you understand your motives, you then need to think about putting those aspirations into action. Again, focusing on the day-to-day can be more incentivising than fixating on the finish line.
‘Life is made of small actions and decisions, and the more skilful we can get at making the small decisions, the easier big changes become,’ says Tracey. ‘Ask yourself, what is my intention with this action? Is this moving me towards my goal or away from it?’
It can help to reframe your goals in the context of behaviours, rather than outcomes. Instead of thinking, ‘I want to stop feeling so stressed,’ try, ‘I want to develop a regular meditation practice.’ Instead of, ‘I want to get back in shape,’ try, ‘I want to be the sort of person who prioritises his health and fitness.’
F is for Flexibility
‘When it comes to staying on track, the first thing you need to realise is that the track is almost never a straight line,’ says Tracey. Setbacks are to be expected – the key is to anticipate them. You can start by interrogating what’s stopped you from hitting your goals in the past, then using that knowledge to refine your current plans.
For example, if you want to eat a little better, but frequently find yourself defaulting to convenience foods rather than home-cooked meals, then rather than berate yourself for getting it wrong again, it might be a better use of your time to think about on-the-go options that tick at least some of your nutritional boxes. ‘The goal is to trust that, wherever you find yourself, you can always make choices more aligned with your aspirations,’ says Tracey.
T is for Timeframe
Finally, rather than trying to achieve a specific goal by an arbitrary date, aim for steady progress over a longer time frame. You might not double your deadlift by summer – but if you’re in a slightly stronger place come Christmas 2025, then consider that a win.
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