People who achieve their goals set realistic ones. Setting New Year’s resolutions to “lose 30 kilos”, to “stop procrastinating”, or to “stop being stressed all the time” are not realistic goals. In fact, they could actually have an adverse effect on your mental health when you don’t meet your own expectations.  

Instead of setting a specific weight loss goal, try creating a goal that focusses on a healthy lifestyle, such as eating a full serving of vegetables every day or walking for 10 minutes at least two days per week. Lifestyle goals are more achievable and will lead to the same outcome (weight reduction).  

Goal achievers usually know their own strengths and weaknesses, which means they can recognise where and when they may need extra support. People who are more successful at reaching their goals tend to be more mentally prepared, ready to start that change, and more confident in their own ability to make progress towards their goal (and continue to do so).  

Goals vs Budgets 

Goal-setting is often likened to budgeting your money.  

If you have a plan about how you spend your money every week or every month, chances are that you will make ends meet. Whereas, if there is no plan, you may spend your money too quickly and could be left short when having to pay for something important later in the week.  

Very few people would spend money in the same way every week, even if given the same amount of money. Sitting down and making a plan can seem like a drag and will take some time, but will increase your chances of success. 

You can achieve your goals, by exploring your underlying reasons and rationale for wanting to change certain behaviours, and by getting the support you need.

Let’s explore some options. 

SMART or SMARTER goals 

Setting SMART goals means that you can clarify your ideas, focus on your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. 

The letters S-M-A-R-T stand for: Specific, Measurable, Achievable, Realistic, and Timely. There are a few variations on this theme, depending on what the goal-setting is used for.  

Sometimes it is referred to as SMARTER goal-setting, particularly in reference to self-management. The additional letters E and R stand for Evaluate and Review.  

To set a SMART(ER) goal, ask yourself these questions: 

• Specific: What exactly do I want to do? Why is this goal important? Which limits or resources are involved? 

• Measurable: How will I know that I have done it and it is working for me? How will I know when I have reached it?  

• Achievable: Is it in my power to accomplish it? How realistic is the goal, based on other constraints, such as financial factors or your general health? How confident do I feel? Would I allow a friend to pursue this goal? If not, alter it to be more attainable. 

• Realistic: Can I realistically achieve it? Does this seem worthwhile? 

• Timely: When exactly do I want to accomplish it? What can I do six months from now? What can I do six weeks from now? What can I do today? 

• Evaluate: Expecting problems allows you to plan for them, so ask yourself questions such as what may get in the way? How will I overcome this? How have I overcome something like this in the past?  Practice makes perfect (or at least progress) and self-management tasks are a continual learning process. The more you try a task, the more you learn from it and the better you get at it. Revise the plan along the way until it fits your current situation. 
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• Review: Recognise that life changes. What works at a certain time in your life may not work if your circumstances change. Setting a review date is an important part of a plan, consider when you want to review it and explore what you learned from trying out the plan. Ask yourself questions such as what worked well? What could I do differently in future plans? Reflection is not only a tool for learning, it can also help increase self-awareness and empathy for others. 

Bite-sized pieces 

Some of the goals you may want to set for yourself are large goals that will take months or even years to achieve. To stay on track, it is important to break these goals down into smaller goals and timeframes.  

For example, a goal such as wanting to lose 30kgs by 2028 may be Specific, Achievable, Measurable, Realistic and Timely, but there are a lot of factors that can get in the way in the next three years. What is realistic and achievable now may not be so in three months’ time.  

Setting a goal of “losing 3kgs in the next six weeks, by [insert date here]” may be a SMARTER goal as it can be reviewed and updated. 

Support: Health coaching 

Health coaches can play a key role in helping you to self-manage your condition or prevent chronic complications by making behavioural changes and adopting healthier lifestyles. 

Health coaches help you to reflect on your priorities, define desired outcomes, and identify potential obstacles. By participating in health coaching programs, you will receive the necessary education and support from qualified healthcare professionals to achieve your goals. 

Health coaching encourages you to set SMART goals, actively obtain knowledge, and take charge of any chronic conditions you may have. Health coaches can help you find motivation for change, articulate health goals, improve self-efficacy and knowledge, create action plans, and maintain motivation. 

Health coaching is now delivered through various channels, making it more accessible. Many of the health coaching services are available at no cost to you. Phone, email, SMS, online platforms, and mobile apps provide options for people with limited time and access. In particular, these channels have improved access for rural and remote clients. However, face-to-face coaching, whether one-on-one or in a group setting, still plays a vital role, particularly for clients with unique needs such as learning difficulties, cultural and linguistic diversity, or disabilities.  

The Get Healthy Service 

The Get Healthy Service is a free telephone and online coaching program delivered by Diabetes Australia on behalf of NSW Health. The program helps people reach their health goals, at a time and place that suits them. It uses evidence-based behaviour change and goal-setting techniques to support participants to achieve health outcomes. 

The program includes 6-10 confidential coaching calls on a range of health topics including eating healthy, getting active, reducing alcohol intake, reaching and staying at a healthy weight and managing health whilst living with type 2 diabetes, during pregnancy or cancer. Get Healthy is available in languages other than English – free interpreter services are available. If you identify as Aboriginal and/or Torres Strait Islander, you can yarn with an Aboriginal Health Coach and receive information specific to Aboriginal communities. 

The time it takes you to complete the program can vary. However, after completion you can re-enrol to continue working on other areas that you identify as being important. 

You can register for the Get Healthy Service, by calling 1300 806 258, Monday to Friday between 8am and 8pm, or you can register online. 

My health for life 

My health for life is funded by the Queensland Government and delivered by an alliance of health organisations whose shared goal is to help Queenslanders achieve and enjoy the benefits of a healthy lifestyle. The Health Alliance is made up of Diabetes Australia, the Heart Foundation, the Stroke Foundation, the Ethnic Communities Council of Queensland, the Queensland Aboriginal and Islander Health Council, and the seven Queensland Primary Health Networks. 

It is a free, six-month program designed to help Queenslanders stay well and lessen the risk of developing conditions such as type 2 diabetes, stroke, heart disease, high blood pressure and high cholesterol. 

Choosing either one-on-one telephone coaching or small group sessions, you will work with a health coach to achieve your health goal, by developing an action plan and by exploring topics such as nutrition, physical activity, understanding your personal risk of developing health conditions, and how to make healthier choices a part of everyday life. 

My health for life also offers culturally tailored group programs for Aboriginal and Torres Strait Islander peoples, Pacific Islanders, Arabic, Cantonese, Mandarin and Vietnamese speaking communities. All My health for life Culturally and Linguistically Diverse (CALD) programs are delivered by qualified bilingual, multicultural health workers and are tailored to meet the needs of the participants. 

The Coach Program^® 

The COACH Program^® is a standardised, structured coaching program delivered by highly trained, Tasmanian health professionals to people already diagnosed with a chronic condition or who are at considerable risk of developing chronic condition. 

Developed in Australia in 1995, The COACH Program^® has been rated the most evidence-based cardiovascular disease prevention program in the world on based on clinical outcomes and cost-effectiveness, by the British Heart Foundation and Public Health England’s “International Cardiovascular Disease Prevention case studies report – October 2018”. 

The COACH Program^® is a free telephone coaching service, provided by Diabetes Australia, for people at risk of or diagnosed with type 2 diabetes. It is delivered by telephone and mail-outs over a period of six months. It provides you the opportunity to work with a health professional coach to understand, manage, and improve your health around the risk factors associated with diabetes and its complications. Anyone in Tasmania over the age of 18 who has type 2 diabetes, pre-diabetes or is at risk of developing diabetes can sign up to the program. 

For more information about The COACH Program^® phone: 1300 136 588. 

Other programs

The above are just a few examples of the types of health coaching programs available in Australia. Other health coaching programs include the Better Health Coaching Service in South Australia and the Life! program in Victoria. Beyond Blue also offer a mental health coaching program which is available in some areas for people experiencing stress at work or study, with your health or in your relationships. It also addresses loneliness.  It is a free program and you can enrol online or call Beyond Blue on 1300 22 4636 

Motivational Interviewing 

Motivational Interviewing (MI) is an evidence-based approach to behavioural change. A healthcare professional who uses Motivational Interviewing will focus on your meaning, importance and capacity for change. It is a tool in many Health Coaches’ toolbox. 

The core skills used in MI are referred to as the OARS, which is an acronym for Open-ended questions, Affirmation, Reflections and Summarising. 

Open-ended questions draw out and explore your experiences, perspectives and ideas, to help you reflect on how change can be meaningful and possible. Information is often offered within a structure of open-ended questions. The exchange of information respects that both you and the clinician have expertise. The clinician will explore what you already know, they may offer some additional information relating to what you are saying, and then they will explore your response.  

Affirmation of efforts, strengths and past successes help build hope and confidence in your ability to change. In other words, you will review what worked in the past and build on that, rather than dwelling on what did not work. 

Reflections are founded on careful listening (by the clinician) and them trying to understand what you are really saying. They do this by repeating, rephrasing or offering a deeper guess about what you are trying to communicate. 

Summarising reinforces key points made and ensures shared understanding.  

When using MI, goals will be less about the actual goal itself, and more about the person and how they will get there. 

To summarise 

Self-management is all about choice. There is no ‘right way’, or only one way to self-manage diabetes. People experience diabetes differently depending on their situation. Most of us will do better in achieving our goals if we: 

1. Set SMART(ER) goals 

2. Get support from others 

3. Value our resolutions greatly 

4. Be prepared for obstacles in our way 

5. Don’t forget to take your own advice. 

By Credentialled Diabetes Educator, Carolien Koreneff

References 

1. Norcross, J.C., Mrykalo, M.S. and Blagys, M.D. (2002), Auld lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. J. Clin. Psychol., 58: 397-405. https://doi.org/10.1002/jclp.1151 

2. Understanding Motivational Interviewing https://motivationalinterviewing.org/understanding-motivational-interviewing