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Microsoft Office 2007 (Excel) Terminology. Learn with flashcards, games, and more - for free.

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Purdue OWL: Grades 7-12 Instructors and Students

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Purdue OWL: Grades 7-12 Instructors and Students

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What are the benefits of goal setting? Well, perhaps you are someone who already carefully analyses your situation, sets your goals, then gets on with achieving them.

Or, perhaps you agree that goal setting is a useful notion but never seem to get around to doing it. Perhaps worse still, you just don't see there are any benefits to be had in taking the time and effort to set goals. Why bother?

We think one way to motivate yourself to set goals is to think more closely about the benefits this activity may bring you.

Here, to start you off, we suggest eight benefits of goal setting. Hopefully they may do three things.

Firstly, they may help you to address the value of setting goals. Secondly, they may prompt you to take action. Finally, they may just help you to achieve your goals.

Eight Benefits of Goal Setting

After thinking about these you may come up with some of your own, but in the meanwhile, here are some of our thought provokers. Setting meaningful goals should bring:
1 Clearer Focus 2 Optimum Use of Resources 3 Effective Use of Time 4 Peace of Mind 5 Clarity to Decision Making 6 Easier Measurement of What You Do 7 More Freedom of Thought
Setting goals can help to release your creative energies so you can focus on how to achieve them. You'll start to look for ways to make it happen.

8 Easier Communication with Others
Setting goals enables you to clarify with other people what you are trying to do, and therefore what they need to do to contribute or support.

Take some time now to think about what benefits you would gain from goal setting. How might they motivate you to start achieving them? After thinking through our eight benefits of goal setting, it might also be worthwhile thinking about both the kind of goals you set, and on how you set them.

In our article Why is Goal Setting Important, we have asked what kind of goals are more likely to make you happier. Goals per se do not necessarily lead you to happiness, only certain types. Secondly, in our article SMART Goals we suggest a particular variant of the acronym that focuses on setting goals that are challenging and specific, and are more likely to motivate you to achieve them. How do you get the benefits of goal setting? It's far more likely when your goals are specific, challenging, and related to the things that really make you happy.

If you want to read more about why goal setting is important, see our range of goal setting articles or read our goal setting quotes for more quotes similar to those used in the article.

More benefits of goal setting

You can also find our more about the benefits of goal setting in our e-guide: SMART Goals, SHARP Goals to help you do just this. The guide contains 30 pages and 5 tools to help you to set SMART goals, then take SHARP action to achieve them. It includes:

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How do you define goal setting?

What features of goal setting are important, if we want to ensure they are more likely to be successfully achieved?

What kinds of goals are more likely to make us motivated to achieve them?

How do you set SMART goals?

Why do goals matter?

What kind of goals should you pursue to be happier in what you do?

How do you set team goals?

What strategies can you apply to overcome barriers to setting goals?

How do you develop SHARP plans of action that help you to achieve your goals?

What techniques can you use to get things done?

How do you set personal goals?

Tools:

Tool 1: Conventional goal setting

Tool 2: Setting SMART goals that motivate

Tool 3: The kind of goals that will make you happier

Tool 4: Taking SHARP action

Tool 5: Team goals flowchart

Tool 6: Eight personal goal setting questions

Goal Setting Resources

You can find more of our goal setting resources by reading our featured pages (below).

You'll find our new e-guide: SMART Goals, SHARP Goals is a fantastic, goal setting resource. It's packed with advice and tools - use it to help you set SMART goals then take SHARP actions to achieve them!

One of our affiliate partners also has an excellent, on-line, goal setting resource. GoalsOnTrack is a "personal success system that will help you really accomplish goals by getting the right things done".

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What are the benefits of goal setting? Well, perhaps you are someone who already carefully analyses your situation, sets your goals, then gets on with achieving them. Or, perhaps you agree that goal setting is a useful notion but never seem to get around to doing it.

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Goals are what take us forward in life; they are the oxygen to our dreams. They are the first steps to every journey we take and are also our last. It‰'s very important that you realize the significance and importance of goal-setting and apply this knowledge in your life.

Begin with the end in mind. - Stephen Covey

What Is A Goal?

According to Wikipedia the exact definition of a goal is: A desired result a person or a system envisions, plans and commits to achieve a personal or organizational desired end-point in some sort of assumed development. Many people endeavor to reach goals within a finite time by setting deadlines. In other words, any planning you do for the future regardless of what it is, is a goal. So the next time you are planning on doing the weekly chores or decide on watching that really cool action movie after work, always keep in mind that these small tasks account as goals and while seemingly insignificant you are goal setting.

5 Reasons Why Goal Setting Is Important:

1. Goals Give You Focus

Imagine having to shoot an arrow without being given a target. Where would you aim? And say you did aim at some random thing (out of sheer perplexity). Why would you aim there? And what would the purpose be? Get the idea‰_ This is a literal example of what life is like without a goal or target in mind. It‰'s pointless and a waste of energy and effort. You can have all the potential in the world but without focus your abilities and talent are useless. Just like how sunlight can't burn through anything without a magnifying glass focusing it, you can't achieve anything unless a goal is focusing your effort. Because at the end of the day goals are what give you direction in life. By setting goals for yourself you give yourself a target to shoot for. This sense of direction is what allows your mind to focus on a target and rather than waste energy shooting aimlessly, allows you to hit your target and reach your goal.

If you aim at nothing, you will hit it every time. -Zig Ziglar

2. Goals Allow You To Measure Progress

By setting goals for yourself you are able to measure your progress because you always have a fixed endpoint or benchmark to compare with. Take this scenario for example: David makes a goal to write a book with a minimum of 300 pages. He starts writing every day and works really hard but along the way, he loses track of how many more pages he has written and how much more he needs to write. So rather than panicking David simply counts the number of pages he has already written and he instantly determines his progress and knows how much further he needs to go.

3. Goals Keep You Locked In And Undistracted

By setting goals you give yourself mental boundaries. When you have a certain end point in mind you automatically stay away from certain distractions and stay focused towards the goal. This process happens automatically and subtly but according to research does happen. To get a better idea, imagine this. Your best friend is moving to Switzerland and his flight takes off at 9:00 PM. You leave right after work at 8:30 PM to see him off and you know it's a 20-minute walk to get to the airport. So you make it a goal to reach the airport in 15 minutes by jogging so that you can have more time to say your goodbyes. Would you get distracted by "anything" along the way? Would you stop for a break or a snack? Would you stop by your house before going to the airport? I bet you answered no for each question and at the end of the day, this is what a goal gives you. FOCUS. No matter who you meet along the way or what you see (assuming nothing is out of the ordinary) your goal allows you to stay locked in. You subconsciously keep away from distractions and your focus remains only on the goal. And by the way if you didn't know yet this is how you become successful, you set a goal, you lock it in and then give it your 100%.

One half of knowing what you want, is knowing what you must give up before you get it. ‰- Sidney Howard

4. Goals Help You Overcome Procrastination

When you set a goal for yourself you make yourself accountable to finish the task. This is in complete contrast with when you do things based off a whim and it doesn't matter whether you complete them or not. Goals tend to stick in your mind and if not completed they give you a "Shoot! I was supposed to do _____ today!" reminder. These reminders in the back of your head help you to overcome procrastination and laziness. (*But keep in mind that long-term goals actually promote procrastination. Most people aren‰'t good with deadliness 3 month away. So whenever you‰'re given a long term goal, break it down into several short-term goals so you can complete a chunk of the larger long term goal every week or even every day.)

5. Goals Give You Motivation

The root of all the motivation or inspiration you have ever felt in your entire life are goals. Goal setting provides you the foundation for your drive. By making a goal you give yourself a concrete endpoint to aim for and get excited about. It gives you something to focus on and put 100% of your effort into and this focus is what develops motivation. Goals are simply tools to focus your energy in positive directions, these can be changed as your priorities change, new ones added, and others dropped.

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5 Powerful Reasons Why Goal Setting Is Important

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Goals are what take us forward in life; they are the oxygen to our dreams. They are the first steps to every journey we take and are also our last. It‰'s very important that you realize the significance and importance of goal-setting and apply this knowledge in your life.

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OFFICE STRETCHING

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Why is stretching important?
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No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain.

What can be done to minimize this strain?
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It is recommended that a person break for 5-10 minutes for every hour spent at a workstation. If possible, it is ideal to stand up and walk for this time (e.g., work tasks that involve standing, walking, or at minimum, a change of body position). Some of these stretches can be done at the same time.

Vary the work tasks. Break up keyboarding tasks work by doing other job duties or tasks that involve moving around or changing body position. Try to stand up and move around.

Look away from the screen occasionally and focus your eyes on an object far away.

Take regular rest breaks to ease muscle aches, eye strain and stress.

Relax your muscles, stretch and change position.

Hold the stretch for a reasonable time (e.g., 10-20 seconds).

Breathe normally.

Do not bounce, pull/push excessively, or lock your joints. You should feel a stretch, but not pain.

If you feel pain or severe discomfort, stop stretching. Ask your medical professional for advice.

What are some stretches for the hands and forearms that can be done at the workstation?
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1. a) Start with your hand open.

b) Make a fist. Keep your thumb straight, not tucked under your fingers.

c) Slide your finger tips up your palm so the tips of your fingers are near the base of your fingers and you should feel a stretch. Do not force your fingers with your other hand if something is painful.

2. With your hand open and facing down, gently bend wrist from side to side, as far as possible. Hold for 3 to 5 seconds. Repeat 3 times.

3. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Hold for 3 to 5 seconds. Next, rotate the palm up until you feel a stretch. Repeat 3 times.

4. Grasp your hand and hold your fingers with the other hand. Slowly bend your wrist down until you feel a stretch. Hold for 3 to 5 seconds. Relax. Repeat 3 times. Then slowly bend your wrist up until you feel the stretch. Hold and relax as above.

5. Sitting with your elbows on the table and palms together, slowly lower wrists to the table until you feel a stretch (your elbows will move outward a bit). Be sure to keep your palms together throughout the stretch. Hold 5 to 7 seconds. Relax. Repeat 3 times.

What are some stretches for the neck and shoulders?
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1. Shoulder Shrug: The purpose of the shoulder shrug is to relieve early symptoms of tightness or tension in the shoulder and neck area.

Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds. Then relax your shoulders downward into their normal position. Do this 2 or 3 times.

2. Head Glide: The head glide helps to stretch your chest, neck and shoulder muscles.

Sit or stand upright. Without lifting your chin, glide your head straight back. You are know you are doing this exercise right if it gives you the feeling of a double chin. Hold for 20 counts and repeat 5 to 10 times.

3. Neck Relaxer: This exercise helps to relax the neck.

Drop your head slowly to the left, trying to touch your left ear to your left shoulder. Repeat on the right side. Slowly drop your chin to your chest, turn your head all the way to the left, then turn all the way to the right.

4. Shoulder Roll: This exercise will help relax the shoulder muscles.

Slowly roll your shoulders backward five times in a circular motion. Next, roll your shoulders forwards.

5. Chest stretch:

Place your hands behind your head, and squeeze your shoulder blades together.

What are some stretches for the back, side and legs?
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1. Back / Side Stretch:

Interlace your fingers and lift your arms over your head, keeping the elbows straight. Press arms as far back as you can. To stretch your sides, slowly lean to the left and then to the right. In a similar way, you can also bring your arms in front of your body, or behind to stretch the shoulder blades and chest.

2. Middle / Upper Back Stretch:

Hold your right arm with your left hand just above the elbow. Gently push your elbow toward your left shoulder. Hold stretch for 5 seconds. Repeat with your left arm.

3. Back Curl (will also stretch your legs):

Grasp your shin. Lift the leg off the floor. Bend forward (curling your back), and reach your nose to your knee. Repeat with the other leg.

4. Ankle Flex and Stretch:

Hold one foot off the floor with your leg straight. Alternately flex your ankle (point your toes up) and extend (point your toes down). Repeat with the other leg.

5. Leg Lift:

Sit forward on the chair so that your back is not touching the chair's back. Place feet flat on the floor. With a straight leg, lift one foot a few inches off the floor. Hold momentarily, and return your foot to the floor. Repeat with the other leg.

6. Standing stretch:

When standing, keep knees slightly bent. Place your hands on your lower back and gently push your hands forward while leaning back slightly.

7. Hip stretch:

Sit with one leg across the other. Place your arm or elbow on the outside of the crossed leg. Gently apply pressure, while looking the opposite way. Repeat with the other leg.

Adapted from: Office Ergonomics Safety Guide, by CCOHS.

Fact sheet confirmed current: 2020-01-17

Fact sheet last revised: 2014-04-03

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fiches techniques sur la sécurité des substances

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environmental health and safety legislation

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Office Ergonomics - Stretching - At the Workstation

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Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done.