Goal Setting for Menopause Well-Being: The Why & The How
A wide array of intense and unfamiliar changes during menopause can make you feel like you have lost control over your life. But what if there was a way to embrace this new phase, with all the challenges and possibilities it brings? One way to do that is by setting goals that are meaningful, realistic, and achievable, and that can help improve your well-being and quality of life. Find out how to be more intentional during menopause to help you stay motivated and focused on what’s important as you move through the transition.
Why Is Goal Setting during Menopause So Important?
Goal setting is a well-known tool in personal growth, business, and other areas. While it can certainly benefit people of all ages who want to improve their lives, it may be particularly effective for women going through the mid-life transition.
It is because menopause is known to be a rocky time in women’s lives. It is when their bodies go through drastic hormonal shifts, bringing up symptoms they likely never experienced before. It affects how they show up with family, friends, and co-workers. It forces them to step into unfamiliar territory, while affecting their:
- Hot flashes
- Nights sweats
- Vaginal dryness
- Weight gain
- Hair loss
- Low libido
- Painful sex
- Memory lapses
- Concentration problems
Goal setting can help women regain control. It can give them a sense of direction and structure amidst chaos. It can promote healthy habits that may help their well-being. It can strengthen self-confidence and give them purpose.
Setting goals during menopause helps define what’s important, and it helps women move towards achieving that more effectively.
How to Start Setting Goals during Menopause
Setting goals during menopause is not too different from setting goals at any other stage of life, but there are some tips and strategies that can make it easier and more effective. Here are some steps to follow:
- Start by reflecting on your current situation. Evaluate your current physical, mental, and emotional needs. Identify strong areas of your life that will serve as your support. Make a list of areas that need improvement, such as sleep quality, intimacy, communication, or weight. This will help you identify your priorities and guide you towards what to focus on first.
- Next, choose a couple of specific, measurable, achievable, realistic, and time–bound (SMART) goals that align with your current needs. For example, instead of saying “I want to lose weight,” say “I want to lose 10 pounds in 3 months by exercising three to five times a week and eating a more nutritionally balanced diet.” This will help you clarify your expectations and track your progress.
- Then, break down your large goals into smaller, manageable steps that you can take on a daily, weekly, or monthly basis. For example, if your goal is to lose 10 pounds in three months, your steps could be: “I will walk for 30 minutes every morning before work,” or “I will replace one snack with a piece of fruit every day.” This will help you stay focused and motivated, without feeling overwhelmed or discouraged.
- Finally, write down your goals and steps, and keep them somewhere visible and accessible, such as a journal or a planner. You can also make a vision board. This will help you remember where you’re headed, and keep yourself accountable.
Additional Tips for Success
Remember that goal setting is not a one-time event, but a continuous and dynamic process that requires flexibility, adaptability, and resilience. The following tips may help you reap the most benefits:
Process Over Outcome
When setting goals during menopause, it is important to focus on the process, not the outcome. Celebrate every small achievement, not just the final result. Try not to get frustrated or disappointed by setbacks or challenges. Instead, give yourself credit for wanting to improve your health and life, and enjoy the journey.
Ask for Help
To stay accountable and committed to your goals, seek and accept support from others, such as family, friends, co-workers, and professionals. You can share your goals and steps with them, and ask them to encourage you, remind you, or join you in your activities. You can also join groups, clubs, or communities that share your interests or goals, and that can provide you with advice, feedback, or inspiration.
Set Your Body Up for Success
While highly beneficial, setting goals can only do so much. With your body in absolute hormonal disarray, you may find it impossible to have the physical energy, will, and motivation to even set them up in the first place. Give your body a break by easing the hormonal fluctuations naturally with Macafem. Its active compounds will gently nourish your hormone-producing glands and help them function at their best. This way, you will feel the relief you need to show up for yourself.
Goal setting during menopause can be a rewarding and empowering experience that can help you cope with the changes and challenges of this transition and improve your well-being and quality of life. By setting goals that are meaningful, realistic, and achievable, and by following the steps and strategies outlined above, you can make menopause a time of growth, discovery, and fulfillment.
Alexandria Journal of Medicine. (2018). Attitudes towards menopause and depression, body image of women during menopause. Retrieved January 8, 2024, from https://www.tandfonline.com/doi/full/10.1016/j.ajme.2017.05.012
Health Direct. (2020). Goal setting. Retrieved January 8, 2024, from https://www.healthdirect.gov.au/goal-setting
Iranian Red Crescent Medical Journal. (2015). Empowerment and Coping Strategies in Menopause Women: A Review. Retrieved January 8, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441783/
Univeristy of California. (2016). SMART Goals: A How to Guide. Retrieved January 8, 2024, from https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How%20to%20write%20SMART%20Goals%20v2.pdf