It’s that time of year again! Time to start thinking about
what you want for this new year ahead.
Making New Year's resolutions seems to be the "in" thing to
do each year, but do they really work? The answer depends upon how serious you
are when you make the resolution. Sometimes it can be hard to settle on just one resolution,
which often leads people to make lots of small ones. The problem with this is
that it's too difficult to truly focus on so many resolutions, and by the end
of January, your motivation will be sorely lacking.
Many people will set a New Year's resolution that focus on health, wellness and fitness goals.
Today, I want to share with you the SMART system of goal setting, in order to help you stick with your New Year's resolutions and accomplish your health goals.
Why Do We Set a Goal?
Studies show that having a defined goal that you can plan, measure the progress of and eventually achieve gives a sense of accomplishment and raises our self-esteem.
Studies show that having a defined goal that you can plan, measure the progress of and eventually achieve gives a sense of accomplishment and raises our self-esteem.
Avoid the Biggest Goal Setting Mistake
The most common goal setting mistake people make is setting
a goal but not thinking about how to achieve it. Now that you know that, you
can avoid becoming part of the group of people who break their New Year’s
resolution!
The 3 Keys to a Successful New Year’s Resolution:
- Clearly
defining your goal
- Creating
an action plan
- Measuring
your progress
How to Set a SMART Goal
Since its inception in 1981, George T. Doran’s SMART acronym
has taken on many different meanings, but the main logic still stands - make
goals that you can achieve! Here’s how you do it.
S – Specific
Your goal should be clear and precise so you can focus your
energy and efforts on achieving it. Think about:
- What
you want to achieve
- Why
it’s important to you
- What
resources you’ll need
- If
there are any limits
Thinking about these points will mean the difference
between a vague goal like “I want to be healthier” and a specific goal like “I
want to increase my daily activity so that I get a clean bill of health at my
next physical”. One sets a clear path to get to your end goal.
M – Measurable
You need to track your progress to stay motivated, meet your
deadlines, and in the end celebrate achieving your New Year’s resolution! When
setting your goal, think about:
- How
will I know I’ve reached my goal?
- How
much or how many?
- Do I
have a way to track this?
Thinking about how you’ll measure success will help you come
up with an action plan. For example, if your goal is to walk 10,000 steps a
day, you’ll need a pedometer or other way of tracking your steps. Don't forget
that many goals can be measured with non-scale victories. If you are wanting to
eat cleaner foods you will know that you are on the right track by how much
better you sleep, improved digestion, clearer skin, etc.
A – Attainable
One of the most critical elements of goal setting is being
realistic about your abilities and setting an achievable goal for yourself.
That doesn’t mean choosing a ridiculously easy target. It means thinking about the following:
- Do I
have the mindset to achieve my goal?
- Is my
goal realistic based on my current situation?
- Do I
have the resources or support needed to achieve my goal?
- Is
this goal directly influenced by me and my actions?
R – Relevant
Choosing a goal that is exciting and relevant to you is
important as well. You must be motivated by your target to work towards it. Ask
yourself these questions about your goal and see if it’s still relevant to you:
- Is
achieving this goal a worthwhile effort?
- Is it
the right goal for me at this point in time?
T – Time-bound
Finally, you want to make sure you set a deadline to
meet your goal. It helps you to plan out how you’ll achieve your goal and set
priorities if needed. You want to consider thinking about:
- When
do I want to achieve my goal by?
- What
can I do today to meet my goal?
- What
can I do in the next six months to meet my goal?
Now that we’ve gone through the SMART system let’s look at
our starting goal of “I want to be healthier”. After applying the SMART system, a more specific goal might be “I want to lower my blood pressure and cholesterol to recommended
levels by August 31st". "In order to do this, I will walk 10,000 steps a day”. By using the SMART system, you now know what you’re aiming for and what you need to do to achieve the goal
set.