At times, it can be difficult to commit to a large change, whether it be beginning a new fitness program, implementing a healthy habit or modifying an aspect of your lifestyle. But when you commit to change, you take the first — and sometimes most difficult — step in the process: saying yes.
The second step you must take is setting your goal. One way to set an effective goal is to use the S.M.A.R.T. method, which stands for goals that are specific, measurable, attainable, relevant and time bound. This method helps you take what may have been a vague, unsure idea and transform it into a definitive, achievable goal.
Specific
Who? What? When? Where? Why?
The goal must explicitly state what you want to accomplish. It is best to keep it simple, clear and concise. Think about this step as the mission statement for your goal.
Measurable
What kind of data will measure the goal? How will you know when you’ve reached it?
The goal must be measurable so you have no doubt whether you’ve achieved it. Measurable goals give you a clear destination to work toward. For example, rather than saying “I want to work on my push-ups,” say “I will work to complete five push-ups.”
Attainable
Is the goal doable?
The goal must be attainable — not too difficult or easy. If a goal is too easy, it may not stir up enough motivation within you to continue. On the other hand, a goal that is too difficult may lead to frustration.
Relevant
How does the goal align with your broader goals? Why is the result important?
The goal must be pertinent to you and what you are looking to achieve long term. Ask yourself: How will this goal benefit me and what I want to accomplish?
Time Bound
What is the time frame for accomplishing the goal?
The goal must have an achievable and realistic time frame. Creating a time frame will help you stay on track and be accountable. If the time frame is a significant amount of time, consider creating a halfway point to check in with yourself.
Example
- Vague goal: I want to work out more
- S.M.A.R.T. goal: By September 1, 2024, I will be working out consistently five days a week, doing a combination of strength, cardio and flexibility workouts so I can continue to be functionally capable as I get older
In addition to creating a S.M.A.R.T. goal, consider creating micro goals. A micro goal is one small goal or step that will assist you in fulfilling your main goal. Creating small, achievable goals not only assists you in working toward your main goal, but also helps you stay motivated and encouraged.
For example, to take the first step toward the S.M.A.R.T goal listed above, you could create a micro goal of starting to work out two days per week for a month. Thinking about working out five days per week right away could be overwhelming; by starting with just two days, you set yourself up for success by creating a small, achievable goal. By creating these micro goals, you focus on the step in front of you rather than the whole flight of stairs.
Take your time when creating a goal. Make it S.M.A.R.T.!
by: Jenna Linstra
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