Theory of Goal Setting

The theory of goal setting and motivation is quite comprehensive, but I’ve provided a list of some of my favourite goal setting references below.

Many of these references are scholarly or academic sources, but they contain great content! So, if you’re writing an article on the theory of goal setting and you need to expand your goal setting research  – look no further!

 

Articles on the Theory of Goal Setting

Koestner, R. (2008). Reaching one’s personal goals: A motivational perspective focused on autonomy. Canadian Psychology, 49(1), 60-67.

Latham, G. P., & Locke, E. A. (2006). Enhancing the benefits and overcoming the pitfalls of goal setting. Organizational Dynamics, 35(4), 332-340.

Locke, E. A., & Latham, G. P. (1984). Why does goal setting work? In E. A. Locke & G. P. Latham (Eds.), Goal Setting: A Motivational Technique that Works! (pp. 20-40). Englewood Cliffs, NJ: Prentice-Hall, Inc.

Locke, E. A., & Latham, G. P. (1984). Goal setting and stress. In E. A. Locke & G. P. Latham (Eds.), Goal Setting: A Motivational Technique that Works! (pp. 90-106). Englewood Cliffs, NJ: Prentice-Hall, Inc.

Locke, E. A., & Latham, G. P. (1984). The benefits of goal setting. In E. A. Locke & G. P. Latham (Eds.), Goal Setting: A Motivational Technique that Works! (pp. 10-19). Englewood Cliffs, NJ: Prentice-Hall, Inc.

Locke, E. A. & Latham, G. P. ( 2002). Building a practically useful theory of goal setting and task motivation. A 35 year odyssey. American Psychologist, 57(9), 705-717.

Locke, E. A. & Latham, G. P. (1990). A theory of goal setting and task performance. Englewood Cliffs, NJ: Prentice Hall.

Latham, G. P. & Locke, E. A. (2007). New developments in and directions for goal-setting research. European Psychologist, 12(4), 290-300.

Latham, G. P. ( 2004). The motivational benefits of goal-setting. Academy of Management Executive, 18(4), 126-129.

Ordonez, L. D., Schweitzer, M. E., Galinksy, A. D., & Bazerman, M. H. (2009). Goals gone wild: The systematic side effects of over-prescribing goal setting. Harvard Business School, Working Paper 09-083, 1-26.

Schachter, H. (Monday, April 26, 2010). Forget SMART goals; go for the hard ones. [Electronic Version]. Retrived from Globe & Mail: http://www.theglobeandmail.com/report-on-business/managing/morning-manager/forget-smart-goals-go-for-the-hard-ones/article1546926/

Schunk, D. H. (2002). Self-regulation through goal setting. ERIC Digest, from http://www.ericdigests.org/2002-4/goal.html

Senko, C., Hulleman, C. S., & Harackiewicz, J. M. (2011). Achievement goal theory at the crossroads: Old controversies, current challenges, and new directions. Educational Psychologist, 46(1), 26-42.

Sheldon, K. M., & Schmuck, P. (2001). Suggestions for Healthy Goal Striving. In P. Schmuck & K. M. Sheldon (Eds.), Life Goals and Well-Being: Towards a Positive Psychology of Human Striving (pp. 216-230). Toronto: Hogrefe & Huber Publishers.

 

If you can recommend any other goal setting articles or references on the theory of goal setting, please leave them in your comments and I’ll be sure to post them!

How Do We Change our Limiting Beliefs?

How do we change our limiting beliefs?

1. Examine the state of your life right now. Where do you feel blocked with respect to your goals? What is stagnant? What isn’t working for you? Which results and goals are you having the most difficulty achieving? Here is one example, “My goal is to go on a warm tropical vacation, but I can’t seem to allow myself to do it.

2. In order to change our limiting beliefs, we must define our problem and what the block is in one or two sentences. Be as specific as possible. For example, “I can’t go on a tropical vacation every year because I simply don’t feel that I have the money in my budget!”

3. Write down how this limiting belief or problematic way of thinking is helping you in your life. How does it support and protect you? To continue the above example, “This belief protects me from spending money foolishly, and it prevents me from going broke” Examine this statement further though.  Is going on one vacation really foolish spending? Is it really going to make you broke? Your goal is to question your limiting belief, its validity, and how supportive it really is.

4. Next, how is this limiting belief preventing you from achieving your goal? How is this limiting belief actually holding you back? In order to change our limiting beliefs, we must notice that while our form of thinking is an attempt to protect ourselves, it is also a form of thinking that is blocking us from achieving our goals. Here’s an example: “By holding onto the belief that spending money on a vacation is foolish, I’m excusing myself from being able to have what I want. Despite the reality that it might break my budget a bit, thinking this way blocks me from taking any action or examining any potential solutions that could help me achieve my goal.”

5. To change our limiting beliefs we must brainstorm solutions to overcoming our limiting ways of thinking. Learn to ask yourself more empowering questions. “How can I find a way to go on my vacation without breaking my budget?” Then, create a list of ways that you might do this. For example:

• Stop buying daily coffees and cut back on groceries by $20 every week for 6 months, to save enough money for my vacation. Put the remaining bill on my line of credit, and create a budget to pay it back with.
• Shop around for deals for vacations. Maybe they don’t cost as much as I thought they would.
• Can I go for a 4 day vacation instead of a full week? What difference will this make?
• Can I borrow money from a relative?
• Can I pick up a few extra shifts at work to make up for the difference of what money I need?
• What other creative ways could I temporarily earn more money to cover the cost of this trip?

When you learn to ask yourself good questions about how you can actually reach your goal, you’ll start to see the possibilities for how you can break out of your limiting belief. By simply repeating your limiting belief through self-talk, it doesn’t help you get past your reality that you are on a tight budget.

Just because something is your reality, it doesn’t mean that you don’t have a limiting belief. Limiting beliefs are what create the realities that we are trying to escape from. Thus, we must monitor our beliefs closely in those areas of our lives in which we are experiencing results that are less than satisfactory.

Also, ask yourself why you want your goal? For example, “Why do I want this vacation so badly?” When you can create a strong enough “why” behind your goal, you will be more motivated to identify and change your limiting belief systems.

What are some of your habits that need to be changed in order to support this new way of thinking? Be sure to focus on changing habits to support your goal as well.

Finally, if you’re unsure of whether or not your belief is limiting you, ask yourself how well your belief supports your life vision?

These are just a few ideas of how we can recognize and change our limiting beliefs. I would suggest going back to the basics if you haven’t already, and completing the goal setting and motivation program which helps you align what you want with the right beliefs and behaviours.

 

Good luck!

How to Overcome a Negative Self-Image

How do we overcome a negative self-image? Every woman seems to have her own limiting beliefs regarding her self-image. Here are seven ways to overcome your limiting beliefs with respect to your image.

How to Overcome a Negative Self-Image – Body Shape Myth

1. Don’t believe that you need to be perfect, thin, at your ideal weight or have a certain type of body shape in order to have a great self-image. In order to overcome a negative self image you must realize that all shapes and sizes of women can look beautiful. I have worked with clients of all shapes and sizes, and I have noticed that some of the best looking and well put together women don’t have ideal body shapes or weight. Why is this? Simply put, they have worked on their own self-image and have invested the time into how to make themselves look their personal best.

Try an experiment to overcome a negative self-image. The next time you’re in a mall, or a public place, take note of women’s images, and notice what you find. You will quickly realize that many well put together women are not ideal stereotypes in terms of their height, shape, appearance and so forth. So, don’t believe in this myth that you need to have a certain type of figure in order to have a great self-image. A great self-image is built upon personal choices, actions and habits of how we put ourselves together each day. A great image is not built on genetics or body shape – that is a limiting belief in and of itself.

How to Overcome a Negative Self-Image – Age Myth

2. Realize that age has very little to do with having a positive self image. Don’t use this as an excuse. Once again, do an experiment and identify older women who have a positive self-image. What do they look like, how do they appear, and what do they say? It’s black and white thinking to believe that just because you are older you can’t have a great image. Remember, building a great image is a choice. As a more mature woman, you can still choose to create a wardrobe that is fashionable and that projects a positive image. If you believe you are too old to feel good about yourself, then that will become your reality.

How to Overcome a Negative Self-Image – Sexy is Good Myth

3. In order to overcome a negative self-image, it is important that you stop sexualizing yourself or seeing yourself as an object in which you are supposed to look a certain way. If you are wearing super tight clothes, showing too much cleavage up top or down below, then you’re probably drawing too much sexual attention to yourself, which can make you feel inferior and insecure as you are seeking approval and attention from the opposite sex. You’ll be less likely to be taken seriously in the business world. If what you’re wearing to work is something you’d wear out on a date, then don’t wear it. If you feel insecure about others looking at you or wondering if others might think your outfit is inappropriate, then don’t wear it.

How to Overcome a Negative Self-Image – Trendy Myth

4. It is a limiting belief to think that you need to be trendy in order to have a great self-image. There is a difference between being fashionable or stylish versus trendy. You can choose to put together a nice wardrobe and accessories based on your own unique preferences, colours and what looks good on your body. In order to overcome a negative self-image, you must follow your own rules, because you’ll be more self-confident. Also, ask yourself, what does trendy mean to you? This is all about choosing accessories that you like – not choosing something just because of a fad.

How to Overcome a Negative Self-Image – I Must Be Rich Myth

5. Money. A person does not need to have a lot of money in order to overcome a negative self-image. While some women will boast about the brand name clothes they buy, or the expensive hair salons that they go to, it is not mandatory to spend a lot of money on producing a great image. I have worked with clients in the past who have put together spectacular outfits largely from second hand stores. Identify just one or two very important pieces of clothing you need, and be sure it is high quality. Set your budget and stick to it. Be creative. Begin improving your self-image by analyzing your closet to see what nice outfits you already have. Take pictures of those outfits so that you remember all the great ‘looks’ that you have. Hang up the outfit on one hanger along with your matching jewellery sets and scarves as well. You might be surprised at what you already have in your closet without having to go out and spend more money.

How to Overcome a Negative Self-Image – Superficiality Myth

6. Many women have a limiting belief that paying attention to their image is too superficial. While image might not be a spiritual pursuit, investing time into your image has many benefits including increased self-confidence, self-esteem, and, according to many studies women (and men) are perceived as more valuable in the workplace when they have a great image. Whether or not it is superficial, your image can have a positive or negative impact on how others view you and treat you. Just remember, paying attention to your image is not superficial if you create a self-image that is unique to your own desires. Often times, people criticize looks they don’t agree with. So, ask yourself what image you would like to create for yourself? If you like it and it makes you self-confident, then it need not be thought of as a superficial pursuit.

There you have it – six reasons on how to overcome a negative self-image. Be sure to check out part of my goal setting program on how to identify and overcome limiting beliefs.

Barriers to Women’s Goal Setting

There are three important goal setting barriers that women must overcome if they want to be a goal setting star! Here they are:

1. Women’s Goal Setting and Perfectionism Don’t Mix

Women’s goal setting requires that women overcome their need for perfectionism. Being a perfectionist and achieving big goals do not go hand in hand. In order to achieve big goals, women must let go of their need to be perfect. There are many pressures put on women today, – to have a great career, a family, to look sexy, and to please other people. I know I’m being stereotypical, but these are just a few of the pressures that women face and need to overcome in order to focus full heartedly on their goals.

For women’s goal setting to be successful, it is important to become aware of how perfectionistic attitudes might be holding us back.  Remember, your action steps and results need not be perfect! Just as our families, relationships, careers and bodies are not perfect, neither will the results of our goals or action steps be perfect. Get rid of the belief that things need to be perfect. There is no such thing. The key is to get your goals started, continue moving forward and don’t allow your less than favourable results to hold you back from taking further actions.

2. Don’t Allow Juggling to Distract You From Your Goals

Secondly, women are known to juggle many balls in the air – children, relationships, husbands, careers, care-giving, etc.  Women’s goal setting requires that you drop the Super Star mentality because you can’t have everything all at once. The key is aim for some balance, and to take small steps with your goals consistently over time. Rome wasn’t built in a day, and neither will your dreams be achieved that way either. Start small. Can you find 5 minutes, 10 minutes or even a half hour to get started or to keep going? Your actions need not be significant, but they must be consistent. Take small steps and trust that you can move forward. In no time, you’ll build momentum. Just wait and see!

3. Women’s Goal Setting Requires Time for You!

Thirdly, women naturally face the barrier of taking time for themselves and their goals because they feel guilty. They focus so much on playing the martyr and looking after everyone else instead of themselves. Don’t feel guilty about giving yourself time to pursue your own goals. Historically, women’s identities have been constructed based on who they are in relation to others, and sometimes albeit on an unconscious level, we tend to still base our identity on external expectations and role/relational obligations.

Even as an independent women, I still find myself getting sucked into this mindset as well at times. I too have felt guilty for pursuing my own dreams, but in the end it is worth the effort. Everyone else around you will be happier in the end when you are happy as well, accomplishing your own big goals.

Those are just three of the barriers to women’s goal setting. Stay tuned for more, and I also invite you to leave your own comments as well!

Managing your Evolving Achievements Binder

Have you captured all your goals, dreams and ideas for your future on paper? Are they organized in a meaningful way to you? If you haven’t heard of this idea, you’ll want to read my blog post on the Evolving Achievements Binder. Hopefully your many goals have been captured on paper, and you’ve been inspired to take further action.

After you’ve put together your Evolving Achievements Binder, you’ll still need to manage it. There are a few good reasons why you should regularly review, dust off, clean, and re-organize your evolving achievements binder (aside from the fact that it’s fun to do!).

When I was reviewing my binder just the other day, I came across my health and fitness section, and noticed that it had literally exploded in size. I had inserted so many different resources, and pictures of all the new weight lifting exercises that I had been doing at the gym. I actually ended up taking out the majority of that section, and I started a whole new resource binder for my health and fitness. Now, my binder is much more organized again. I can easily go through and read what my future goals are with respect to my health and wellness, without getting distracted. I also realized, that I’ve probably accumulated more than enough information to write a small e-book on this topic! Perhaps I’ll have to start another blog just on that topic alone.

When I was reviewing all my goals, it was interesting because I noticed myself saying out aloud, “Oh I’ve already done that”, and “I just started doing that!”. Unless I reviewed my goals, I wouldn’t have realized all that I had accomplished. Also, I had never made those goals my key priority, and had never consciously set aside time to work on those goals. I think that demonstrates the power of simply writing goals down. Somehow, the act of writing down our goals must communicate with our subconscious mind, and as a result we automatically begin taking action, and attracting those people and resources into our lives to make things happen.

I also realized the importance of translating all our goals into habits. Daily, twice a week, weekly or even biweekly habits. If you can’t make something a habit, then rarely would those goals ever turn into reality. The areas where I felt I was having the most progress, e.g., career and fitness goals, were the areas where I had done significant planning around how to turn some of my action steps into habits. For instance, I set the goal of spending two times per week writing in my book, and in doing so, I almost doubled the length of it.

Each time you read about your dreams, you’ll notice that you will read with a new sense of clarity, because your ideas have had more time to crystallize. Or, you might have had more time to think about developing actual plans to take further actions steps.

I’ve also discovered a few little ‘goals’ and ideas that aren’t even important to me at all. At first, when I jotted them down, they seemed like good ideas, but in retrospect I’ve learned that they are meaningless. So you’ll also benefit as you discover your authentic self, and more of your values. Likewise, I also read over a few goal categories that made me feel really scattered and overwhelmed. Clearly, those goals need further development. So, I’ve planned a time to go back and prioritize or rank all of those goals. Over time our big ideas evolve into something more serious. What we value will come into the forefront of our mind, and that which isn’t so important to us, will fade out a bit.

Finally, regularly reviewing your Evolving Achievements Binder will constantly remind you of what is most important, and it will help you stay on track. Just think about the people that don’t write their goals down at all. If you seriously review your goals each month, you are going to speed up the entire learning process around who you are, what you want to achieve, and how you’re going to do it. More importantly, you’re going to be unstoppable because you’ll constantly find yourself in action!

Cheers,
Allison