The Pizza Method
How to set goals aligned with your values
Ok, so you understand the importance of values - the basis of which will inform your goal setting for the change you're about to undertake. (As a reminder, read this article on the difference between values and goals).
Goal setting is a process of introspection. And to do so, I find it helpful to borrow an approach from Acceptance and Commitment Therapy (ACT - link), which I call the “Pizza Method” (but you can call it anything you like, as long as can be divided into pieces that form a whole - that is your life).
So, starting at the top…
Step 1: separate your life into managable chunks
Find a piece of paper, or a white board, or a large area of undisturbed beach sand. Using a pencil, marker or wooden stick, draw a large circle. Then segment the circle into four or five wedges like a pizza, each one representing an area of your life (you can choose depending on your life situation), for examples:
Step 2: What values are important to me in each of these areas?
Within each of those areas, ask yourself "in this area of my life, I want to be…". Choose 1 or 2 values, keeping it simple. Some examples could be:
See this link from ACT for a full list that may help you come up with some values of your own.
Creative
Compassionate
Orderly
Committed
Playful
Supportive
Trustworthy
Curious
Courageous
Flexible
Hard working
Resilient
Independent
Mindful
Step 3: Think about what you might do to act in line with your values, in each area in your life.
It might be worth just focussing on one or two areas most relevant to the change you are undertaking. Then separate these into short, medium and long term goals. For example:
Goals:
Short term:
Go for a 30min run three times a week
Attend beginner pilates session twice a week
Have weekends off if I feel I’ve made an effort towards my goals
Medium term:
Run the City to Surf in six months
Do a moderate pilates session at least once a week (out of two)
Go on a health retreat before the end of the year
Long term:
Run a full marathon
Get into hard pilates group within two years
Be kinder to myself and progress my goals
Summary
So there you have three simple steps, or bites, you can take to set goals in line with your values. Another piece of advice, which you’ve no doubt heard before, is making each goal SMART, that is:
Specific,
Measurable,
Action-oriented,
Realistic and
Time-bound
(more on this in a future article).
I’ll close off with a quote from Russ Harris, a leader in Acceptance and Commitment Therapy and the author that inspired my own goal-setting approach:
"Values play a major role in developing confidence and enhancing performance. Not only do they provide us with the inspiration and motivation to ‘do what it takes’, they also sustain us on the journey; we may be weeks, months or years from completing our goals, but we can live by our values every step of the way, and find ongoing fulfilment in doing so. And even when we don't achieve our goal - and at times, we won't - we can still find satisfaction and fulfilment from living by our values."
Russ Harris - The Confidence Gap
