The start of a new year brings with it an opportunity to introspect, recalibrate and rejuvenate. We often view January as a blank slate or tabula rasa, “white paper, void of all characters,” as the English empiricist, John Locke once coined it. It is a time for us to take a step back, recenter ourselves, identify our goals, and make effective changes towards them. But even with the excitement around a new beginning fueling us and leading us toward positive change, the process of sustaining those changes can become overwhelming.
This is where Employee Assistance Programs (EAPs) come in, providing varied services like counselling sessions, mental health awareness workshops, and numerous resources to better support employees in crafting a well-balanced and gratifying year ahead.
The Power of Goal Setting
Goal setting is not only essential for personal and professional development but also has a profound impact on your brain and behaviour. According to neuropsychological studies, like “The Neuroscience of Goals and Behavior Change” by David Rock and Jeffrey Schwartz, engaging in goal setting entails the setting of clear and legitimate goals that sets off the “incentive-reward” mechanism in one’s brain thereby stimulating the release of dopamine which facilitates motivation, focus and self-efficacy. This process helps to deepen covenant and strengthen belief in success. By aligning goals with what truly matters, we restore purpose and build resilience that keeps us on track and helps us in navigating any challenges.
Nevertheless, success that follows goal setting is not just about the resolutions made. Self-reflection, realistic setting of goals, and an understanding of how to circumvent mental barriers are vital as well. If we want to be successful in our pursuits, it is important to understand the workings of our brain regarding goal setting which in turn aids in setting tasks that are constructive and targets that keep one motivated which are essential in overcoming various barriers to progress.
How Can EAPs Support You?
The Connection Between Goal Setting and the Brain
When you set clear goals, your brain releases a chemical called dopamine. This “feel-good” chemical plays a key role in motivation, focus, and memory, helping you stay on track as you work toward your objectives. According to research by Schultz (2002), dopamine is part of the brain’s reward system, released when we anticipate rewards, which strengthens our motivation to achieve those goals. Figuring out the mechanism of this process could help you in keeping your resolutions with greater ease. Employee Assistance Programs (EAPs) may work with you to help you set goals in a way that taps into this intrinsic motivation, helping you to move forward and stay on course.
Psychological Coaching
EAP psychologists assist in setting goals that will challenge and improve self-efficacy for these goals. Self-efficacy is the temporary belief that after setting a goal it will be easy to achieve it. It is essentially, the belief in your own abilities. In psychology, self-efficacy is an important factor in increasing the link between behaviour and the target result for which the behavior has been performed.
Goals and Stress Management
Setting a specific goal and then striving to attain it is not an easy task and so inappropriately set standards or high-level performance objectives that can’t be achieved often lead to concern and unease. To help overcome such anxiety, EAP stress management workshops help adopt the use of cognitive restructuring and mindfulness techniques to overcome negative thought patterns that block one’s perception and set clear targets.
Habit Formation and Behavioural Change
Sustained progress requires habit formation and behavioural adjustments. EAPs often provide tools and resources based on principles of behavioural psychology, such as:
- Positive Reinforcement: Recognizing your minute wins and rewarding yourself for achieving those small milestones.
- Implementation Intentions: Using “if-then” scenarios, such as “If I feel stressed, I will take 5 minutes to breathe deeply.”
Understanding Emotional Barriers
Emotional barriers such as anxiety, self-doubt, burnouts are able to negatively affect your motivation and concentration. EAP offerings assist in enlightening you about deep rooted behaviours and/or problems and the more beneficial ways of thinking that can be adopted.
Counsellors in EAPs use principles of positive psychology to enable you to pay attention to your strong points. It has been proven that knowing your strengths and then taking actions that assist in achieving your goals makes one more satisfied and motivated.
Some Balanced Goal-Setting Tips
- Set SMART Goals: S.M.A.R.T goals are Specific, Measurable, Achievable, Relevant and Time-bound which can assist in being more precise in what you want to achieve.
- Use Positive Self-Talk: Identify negative thought patterns or self-talk and try replacing them with positive affirmations.
- Build Psychological Resilience: Learn to cultivate ‘grit’ and ‘resilience’, which will aid you in the journey even when you experience difficulties.
- Strive For Equilibrium: Balance objectives of the different aspects of your life such as work, relationships, health and personal development to achieve satisfaction.
A Year of Growth, Purpose, and Balance
The year ahead promises to be not just productive, but also one of mental clarity, intentional growth, and goal-directed action. With the support of EAPs, you can transform your goals into reality while gaining a deeper understanding of yourself and your behaviour.
Embrace the new opportunities for growth this new year, dare to change, set realistic goals and allow this year to be the most balanced and fulfilling!
