Depression has long been associated with overgeneralizing, and researchers from the University of Liverpool put the theory to the test in regards to setting personal goals. Twenty-one depressed and twenty-four mentally healthy participants had 90 seconds to write down specific goals they believed could typically characterize them at any time in the future (e.g., In the future, it will be important for me to…) and then, in a separate task, give reasons why they could or couldn’t achieve their goals. Depressed individuals’ goals were significantly less specific—like finishing the above sentence with ‘to be active’ versus ‘to run a marathon in under 4 hours’—compared to the non-depressed group. Researchers also noticed this trend when it came to listing pros and cons for each goal. “Specificity takes that dream house out of our head and turns it into lumber and nails,” says Ramani Durvasula, PhD, clinical psychologist and professor of psychology at California State University of Los Angeles. “Because people with depression often face apathy and amotivation, unspecific goals are too easy to diffuse.” Whether your goal is to become the next Marissa Mayer or you’d really just be happy with losing 20 pounds, check out Dr. Durvasula’s do’s and don’ts for setting a goal—and setting yourself up for success. DON’T: Be afraid to dream bigGo ahead and set your goals among the stars—just make sure you’re realistic about the journey, she says. If your goal is to win an Academy Award, you may be entering a lifelong learning process—with or without the Oscar. And that’s just fine! DO: Take bite size piecesDr. Durvasula encourages clients to try a Promise of One method: do just one thing each day—even as small as sending an email—that contributes to your goal. “Keep track of that one thing so you can see your progress over time,” she says, and that progress will keep you going. DON’T: Go gangbusters“Going to extremes guarantees failure,” says Dr. Durvasula. If you wake up tomorrow, juice yourself some kale and run 10 miles, you’ll find yourself back in front of the TV in a week’s time. Gradually incorporate new habits and soon it will become a lifestyle. DO: Embrace changeGoals can evolve over time, and you might feel your interests start to shift as your pursue your dream. Guess what: indulge them. “Keep your eye on the prize, but every month or so, allow yourself a chance to re-render those goals,” she says. And sometimes, it’s time to walk away. “Don’t get lost in what other people think,” she says. “Sometimes quitters win.” It’s that old means to an end theory—even if you didn’t qualify for that marathon or own a restaurant, you probably gained a new skill, created a new network, and learned something new about yourself, as well.
