Day 21: Setting Goals & Monitoring Progress

Somebody once said, a goal without a plan is just a dream.

Often times, we have ideas about what we want to accomplish or change. For instance, you might want to get better at managing your hot flashes.

We can all have these ideas, but unless we give ourselves a path to get there, it’ll remain a vague idea that we aspire to. And nothing will change.

Setting a goal means that you are ready to say, “I want to change this.” Eliminating a problem you don’t want is only part of the equation. You also need to know what the desired outcome is.

Defining and deciding what you want is the first step to achieving your goal. The more concrete and specific your goal, the easier it is to set your action steps and see your progress. It also helps you to keep your eyes on the prize – which in our case, could be managing our hot flashes.

So, what makes a good goal? A good goal is smart. That’s S-M-A-R-T

S is for Specific- A specific goal clearly defines what you want to achieve, and why.

M is for Measurable- A measurable goal has an objective way to measure your progress. Measuring helps you to stay on track and make adjustments as needed to keep you moving forward.

A is for Attainable – Attainable goals are those goals that are appealing to you. They motivate you. They challenge you. They fit your lifestyle. When you see your goal as a real possibility, you automatically seek out ways to work on it. And, you have a positive attitude about what you’re working on. That positive attitude will help you get through when the struggle gets real.

R is for Realistic – Your goal has to be doable. High expectations are great but there are just some things out of our reach.

T is for Time-limited – A SMART goal gives you a time-frame for achieving the goal. Knowing you have a time frame gives you a sense of urgency to work on your goal. Knowing that there is a beginning and an end helps you to stay focused and motivated.

So how do you set a goal with all these characteristics? You can use something called a goal ladder. Basically, you set your main goal and then you set small steps or mini goals to get you there. Think of those mini goals as kind of stepping stones.

And what does all this have to do with hot flashes and menopause? Everything. Menopause is going to happen. It is what it is. You have two choices. You can sit back and just let it take over your life, or you can be proactive in managing your symptoms. Research shows that while we can’t stop menopausal symptoms from happening, we can take action to manage their effects to improve our comfort and well-being.

So, let’s think about a goal you might have. Let’s say you want to try and reduce the amount of discomfort you experience with your hot flashes. Depending on how you experience your hot flashes, a goal might sound something like this:

“I want to feel less uncomfortable when I get a hot flash. I want my hot flash to be mild rather than severe”

So to achieve that bigger goal, what might you set as mini goals? Let’s come up with four.

Number 1. I will learn a paced breathing technique this week

Number 2. I will practice my breathing technique for at least 10 minutes twice a day.

Number 3. When I feel a hot flash starting, I will use my Quick Relief breathing exercise and log my hot flash

Number 4. After 4 weeks, I will evaluate the impact

So…how do those sound? You can apply this goal-setting technique to any of your symptoms, or really any aspect of your lifestyle. And the app makes it all easy for you! Use Daily Goals to track your mini-goals on a daily basis, Quick Relief exercises whenever you’re having a symptom, Daily Log for tracking, and Insights to see how your symptoms are changing over time.

Armed with all these tips and techniques, you should be ready to conquer your hot flashes.