Repost: The joy of long-term goals



*I came across this post in doing some work on goal-setting. I was also thinking about my running goal for the year, which is currently on hold as I’m 3 weeks post-shoulder surgery. I ran about 850 miles each of the past 2 years, without having a yearly mileage goal, so I’m going for 1,000 this year. I also hope to sign up for another race, once I’m fully recovered and I get back to running.

On May 1st, 2016 I ran the Pittsburgh Marathon.  I had never run one before, and a year prior I had no desire to.  I played sports and was always active as a kid, but I never got into running until college.  I’ve been on and off with it, though, running much more in good weather than in the winter.  It was always a means to an end, though- to lose weight and to feel better about myself.  I liked it at times, but it was more a chore than fun.  I still run for the same reasons, but in the spring of 2015 I found myself starting to enjoy it.  I work inside and spend a lot of my day sitting, but I’m more of an outside person, so running means I get to spend time outdoors, while getting regular exercise.

So I signed up for my very first race, a half marathon, in July of 2015.  I did well and it was fun.  I kept running, and after watching a recap of the 2015 Pittsburgh Marathon, I decided not only could I probably run a marathon, but I wanted to run that one.  The University of Pittsburgh (Pitt) is my alma mater, so I also enjoy any chance I get to go back.

Why am I telling you this?  Well, first, this post isn’t really about running.  Some people like it, some don’t, and I’m not here to get anyone into it or to change anyone’s mind.  But, other than going to college and grad school, this was a really difficult goal and one that took me a long time to accomplish.  But I ran steadily through that winter (a first), 4 to 6 days a week, although I didn’t really start training until February.  It got easier as time went on, but it was still hard!  And the hardest part wasn’t the running, but planning and finding the time.

As the title suggests, this post is about long-term goals.  Well, just what constitutes a long-term goal?  Well “long-term” varies from person to person, but simply put, these cannot be accomplished overnight.  A long-term goal could take a month (losing 5-10 lbs), a year (successfully changing your diet or sleep schedule), or even a number of years (getting a degree or starting a successful business).  Long-term goals require a sustained effort, which is the hardest part.  Things get in our way, motivation waxes and wanes, or maybe we just lose interest.

Long-term goals have a few things in common, though: they give us direction; a sense of purpose; help us understand potential roadblocks and our own unhelpful behaviors; they can have a long-term positive impact; and they help us to see the big picture.  Unlike dreams or wishes, long-term goals are more concrete and specific.  A long-term goal can be described as a roadmap.  Without one, we may just be wandering through our lives, right?

Here are a few examples of long-term goals:

  • Train for and run a marathon that takes place on _______ date
  • Lose or gain 20 lbs
  • Save $5,000 for a trip to Europe
  • Get a master’s degree
  • Write a book
  • Get cholesterol to a healthier level
  • Abstain from alcohol for a year

Although these contain different levels of specificity, none could be accomplished overnight, they would all require sustained effort and self-discipline, and there would be a defined cut-off for when the goal is achieved.  On the contrary, here are a few goals that might be more difficult:

  • Get rich
  • Get skinny
  • Be happy
  • Be healthy
  • Be the best at _______

You get the point.  There would be nothing wrong with striving for any of these, though they’re vague and it would be hard to know when we’ve had any success, let alone completed the goal.  And “be happy” for instance, is more of a process than a point we would be able to get to.

Back to my story about the marathon.  I think it accomplished a lot of things for me.  Of course I completed the race- and even met my goal of the time I wanted, but more than that, I proved to myself that I could work toward a difficult physical goal and accomplish it.  Side benefits were that it made me think more about my health and forming some better habits, and through the process I came to love running even more.  I have no plans to run another marathon anytime soon (mostly due to the training time it requires), but I have continued running, and having achieved this it makes me think about what else I might do.  Hopefully I can apply that same level of discipline to other areas of my life and work toward something else.  I think formulating a goal and working on it over a period of time is a great exercise in self-discipline, self-reflection, and in getting to know yourself better. And accomplishing this kind of goal is a testament to our ability to stay focused on something for a period of time, even in the face of distractions, low motivation, self-doubt, or even doubt by others.

I encourage you to think of a long-term goal, or to be more specific about one you have had in mind.  Not only might you have more success, but it really could change your life.  And if this is something that has been a struggle for you, perhaps the help of a professional could get you going.  Click here or here for a referral.

Take care!

Dr. Matthews

If you want some resources or more information on goal-setting, check these out:

Long Term Goals: How To Create And Achieve Your Long Term Goal






Published by Dr. Jesse Matthews

I'm a practicing psychologist and director of Matthews Counseling & Coaching, a private practice in Chester Springs, PA. I work with clients 18 and older, and my specialties include: depression; addiction/substance abuse; relationships; anxiety; ADHD and behavioral issues; and Autism/Asperger's. Our group works with individuals from tween through older adult, helping them with a variety of life issues. Check out the practice website for information on other clinicians and their services: .

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