SMART Goal Setting and Success
Lauren Gallant, March 31nd 2021
So, you’ve made the decision to improve your health through nutrition, physical activity, sleep, stress reduction, or an alternative way. Now what?
Having a vague goal such as “eating healthier” or “exercising more” is less likely to be accomplished because there is no clear starting point, plan, or way to measure success. In order to achieve your goals, you need to set SMART goals. Specific, Measurable, Attainable, Realistic, and Time-bound.
Specific details of the goal are key. Describe exactly what your new habit will be. Instead of saying, “I’ll exercise more,” say, “I will go for a walk on my lunch break at 12:30 four days a week.”
Measurable progress will hold you accountable and keep you on track throughout your journey. Keep a journal of new foods you try or how many steps you are getting in a day. Doing this will help you know if you are succeeding in your short or long term goals.
Attainable/Achievable goals are those you have the tools, information, and resources needed to be successful. If you don’t have a pool near you, don’t make your goal to swim for 30 minutes a day! Instead, take walks around your neighborhood or join a local gym. Additionally, make sure your goal is within your current skill or fitness level.
Realistic goals can help avoid setbacks and give you the confidence needed to start making a change. For example, if you hate spinach, don’t aim to have salads every night of the week. Try blending spinach into a smoothie or sneak it in a sandwich. Try for something challenging but not impossible. You can always adjust your goals later if they are too easy. Goals are much more attainable if you start small.
Time-bound start and finish points are important when beginning a new, unfamiliar behavior. Goals that lack a time frame are easier to avoid and forget about. Choose specific dates that represent a starting point and potential end point. If you are trying to increase your physical activity level, a goal could be to run one mile without stopping by the end of next month. Give yourself time but set a deadline.
Let’s try it out!
NOT a SMART Goal: “I will eat healthier in the upcoming months.”
What’s wrong with this?
- It is not specific. What does “eat healthier” really mean?
- Is it measurable? No, it’s hard to measure something that is vague.
- Is it achievable/realistic? That is unclear without additional information.
- Is it time bound? Not really, how long is, “in the upcoming months?”
A SMART Goal: “I will make home cooked dinners for myself on Mondays, Thursdays, Saturdays, and Sundays between 5-7pm starting next Monday.”
This goal is specific, measurable, achievable, realistic, and time-bound. Now it’s your turn! What is your SMART goal?
Transformer Lauren 🙂
The Transform Lifestyle Medicine Alliance Team
Transformer – Lauren Gallant
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