It’s common for people to set their January goals around their physical health, and specifically the way they look. Their weight, diet and fitness are key to them looking and feeling healthier… just after they’ve finished the family sized box of Quality Street, drained the Baileys dry, chugged back some New Year fizz, and hoovered up all the Christmas leftovers whilst wrestling a New Year’s Day hangover. We’ve all been there, done that and there’s nothing wrong with it. Except, there is – depending on where our motivation is coming from. Extrinsic goals, ones that involve external rewards or validation, such as money, recognition, or social approval are known to be harder to stay on track with. Here are some reasons why:
Depending on External Validation: Extrinsic goals often rely on external validation or recognition for their fulfilment. When progress or success is measured solely by external factors, you may find it challenging to maintain motivation if external validation is inconsistent or slow to materialise.
Temporary Satisfaction: Achieving extrinsic goals may provide a temporary sense of satisfaction, but this gratification tends to be short-lived. Once the external reward is obtained, the motivation to continue working towards the goal may diminish, leading to a lack of sustained effort.
Lack of Inherent Personal Meaning: Extrinsic goals may not inherently align with your personal values or deeper sense of purpose. Without a strong internal connection, you may struggle to find enduring motivation to pursue these goals over the long term.
Vulnerability to External Factors: Extrinsic goals are often influenced by external circumstances beyond your control, such as market trends, competition, or the opinions of others. Changes in these external factors can make it more difficult to stay on track, as success is contingent on variables that may fluctuate.
Limited Control: Extrinsic goals may involve factors that you have limited control over. This lack of control can create frustration and stress, especially if achieving the goal is contingent on external circumstances or the actions of others.
Diminished Intrinsic Motivation: Overemphasis on extrinsic rewards can undermine intrinsic motivation—the internal desire to engage in an activity for its own sake. When the primary focus is on external outcomes, you may lose the intrinsic joy or fulfillment that comes from the process of pursuing a goal.
Fear of Failure or Judgment: The fear of failing to meet external standards or facing judgment from others can be a significant source of stress and anxiety. This fear may hinder you from persisting in your efforts, as the potential for external criticism looms large.
Shifting Priorities: As circumstances change, external goals may become less relevant or lose their appeal. When priorities shift, you may find it challenging to sustain your commitment to goals that no longer align with your evolving values or aspirations.
While extrinsic goals can provide tangible rewards and external validation, cultivating a balance with intrinsic goals—those driven by personal values, growth, and internal fulfilment—can contribute to a more sustainable and personally meaningful journey.
Combining both intrinsic and extrinsic motivations can create a holistic approach to goal-setting and increase the likelihood of long-term success.
If you’re struggling with what intrinsic goals might look like for you, here are some ideas:
Personal Growth and Development
Lifelong Learning: Cultivate a desire to continuously learn and expand your knowledge in various areas of interest.
Emotional Intelligence: Develop skills in understanding and managing your emotions, as well as empathising with others.
Self-Reflection: Make a commitment to regular self-reflection to enhance self-awareness and personal insight.
Health and Well-Being
Mindful Living: Practice mindfulness and being present in the moment to enhance overall well-being.
Physical Fitness: Set goals for improving your physical health, such as increasing stamina, flexibility, or strength.
Balanced Nutrition: Focus on nourishing your body with healthy and nutritious foods to support long-term health.
Relationships and Connection
Authentic Connections: Cultivate deep and meaningful relationships based on authenticity, trust, and mutual support.
Effective Communication: Work on improving your communication skills to foster stronger connections with others.
Empathy: Strive to understand and share the feelings of others, fostering a sense of compassion and connection.
Career and Professional Development
Skills Mastery: Set goals to master specific skills within your field or industry.
Job Satisfaction: Focus on finding joy and fulfillment in your work, whether through meaningful projects or a positive work environment.
Leadership Development: Aim to develop leadership qualities, such as effective decision-making and inspiring others.
Personal Values and Contribution
Altruism: Set goals related to contributing to your community or a cause that aligns with your values.
Environmental Stewardship: Work towards goals that promote sustainability and reduce your environmental impact.
Personal Integrity: Prioritise living in alignment with your values and principles.
Creativity and Expression
Artistic Expression: Set goals to explore and express your creativity through various artistic outlets.
Innovative Thinking: Cultivate a mindset of creativity and innovation in problem-solving and decision-making.
Personal Projects: Pursue personal projects that align with your passions and interests.
Emotional Well-Being
Gratitude Practice: Cultivate a habit of expressing gratitude regularly to enhance overall well-being.
Resilience Building: Set goals to develop resilience and coping mechanisms in the face of challenges.
Positive Self-Talk: Work on fostering a positive and compassionate inner dialogue.
Personal Fulfillment
Authenticity: Strive to live authentically, being true to yourself and your values.
Inner Peace: Set goals to cultivate a sense of inner peace and contentment, regardless of external circumstances.
Meaningful Experiences: Prioritise experiences over possessions, focusing on creating memories and moments that bring lasting joy.
These intrinsic goals can serve as a foundation for a fulfilling and purpose-driven life, allowing individuals to find deep satisfaction and motivation from within.
I can help you set goals and support you to achieve them, through my one-to-one coaching sessions. Find out more.