Setting S.M.A.R.T. Goals
Setting goals can help you stay on track and motivated, become better at planning and create positive atmospheres. While you may find it hard at times to stay on track and meet your goals, this could simply be because you are not setting your goals properly.
When creating a goal, avoid these things because they can lead to pitfalls or decreased motivation:
- Choosing goals that don’t truly matter to you
- Being vague about what you want to achieve
- Setting an unrealistic time frame
- Not taking into account your current environment and availability
The first step on the road to success is to create a goal that motivates you. If you have a deep-rooted connection to your goal, you are far more likely to work hard to achieve it. Think about the reason behind your goal, and own it.
The second step to success is to make your goal SMART. What is a SMART goal? It is a goal that is Specific, Measurable, Attainable, Recorded and Time-stamped.
Specific
Your goal should be as specific as possible. For example, don’t just say “I want to be a runner.” Instead, say, “I want to train three days a week to be able to complete a 5K in three months.” You can take that a step further by making it even more specific: “I want to train three days a week on Monday, Wednesday and Friday mornings to be able to complete a 5K in three months.”
Measurable
Make sure there is a measurable aspect to your goal. In the above example, you will know you achieved your goal after completing all of your training and finishing a 5K. If you had kept your goal at “I want to be a runner,” how would you know when you achieved that?
Attainable
Set a time frame for yourself, and make sure your goal is attainable by then. If you don’t run often, it’s not attainable to say, “I want to run a marathon next month.” However, a goal of running a 5K in three months is achievable. Start small with one goal, and build from there. For example, instead of saying “I am only going to eat healthy foods all the time,” which might be too daunting, say, “I want to eat two servings of vegetables every day for the next two weeks.” That small goal is attainable and a great starting point when trying to improve your overall nutrition. After you’ve mastered that goal, you can move on to incorporating two servings of fruits each day, and so on.
Recorded
Write your goal and your “why” down on paper, and put it somewhere visible. Why did you choose this goal? How does it relate directly to you and your lifestyle? Reminding yourself daily why you created a goal can motivate you to continue working toward it each day.
Time-stamped
Whether it be weeks, months or years, give yourself a time limit to complete your goal. This will help you stay on track, be accountable and remember your goal.
Use the table below when creating your goal. Answer each question to ensure you are creating it the right way — and for the right reasons.
|
Specific |
What will be accomplished? What actions will take place? How often? |
|
Measurable |
What data will be used to measure the goal? How will you be measuring your success toward your goal? |
|
Attainable |
Is the goal doable? Do you have the necessary skills and resources? |
|
Recorded |
Why are you setting this goal now? Why is it important to you? |
|
Time-stamped |
What is the time frame for accomplishing your goal? Is this time frame realistic? |
Take your time when creating a goal. Make it SMART — and make it happen!
About the author
Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!