Make a S.M.A.R.T Goal
Sounds smart, doesn’t it? It is. Here’s the deal, quick fixes and resolutions that have not been planned out well, don’t last. A person without a goal is a ship without a sail. Here’s how to achieve your goals instead.
S.M.A.R.T stands for Specific, Measurable, Accountable, Realistic and Timely.
SPECIFIC– Narrow it down, being ambitious is great and all but start with one step at a time. Think about…
Who: Who is involved?
What: What do I want to accomplish? (Your goals needs to be something YOU actually WANT to do)
Where: Figure out location.
When: Pick a routine time and a time frame.
Why: List reasons, purpose or benefits of accomplishing this goal
Unspecific-“This year I’m going to eat healthy”
Specific- “This week I am going to pack healthier snacks including a fruit or vegetable for Monday through Thursday”.
MEASURABLE– Find ways to stay on track, make target dates and measure progress.
How many times? Scale of 1-10? Is it a specific body weight or personal best performance for strength or endurance? How much?
***I suggest not making goals seven days a week (life happens and you don’t want to become discouraged if you miss a day at the gym or forget your super healthy lunch)
How will you monitor measurable goal progress?
Find a group or support person to report to, write things down in your planner, weigh-in weekly, track food intake or activity, make a list and check steps off, have a workout journal, etc.
ACCOUNTABLE– Keep it real and identify the goals most important to you.
Can you see yourself completing the goal? What barriers do you have?
Prepare yourself for those bumps in the road and have solutions in place. You need to be responsible for coming up with a system to keep you motivated.
Ask a friend to meal prep or workout with you and schedule a routine time.
Join an exercise group that encourages you to attend class and achieve goals. CrossFit is what works for me!
Let family know about your goals and ways they can help.
Hire a dietitian for nutrition coaching. (Shameless plug)
Check out RDRx Nutrition Programs for more!
REALISTIC– Your goals need to be something you are willing to work for. Determine if you need to start smaller and break it into steps.
Example: “I want to lose 30 pounds in 2 weeks” vs. “My goal is to lose 1-2 pounds per week”.
You need a time frame.
Here are some more examples:
I will meal prep eggs and overnight oats, four breakfasts ahead of time, on Saturday for the next two weeks. This will help me avoid getting a sugary coffee and muffin every morning and save my budget!
I will add a vegetable to my lunch by packing a salad or carrot sticks, three days a week for the next month. This way I can replace my junk food snacks with vegetables I actually like for lower calories and more fiber.
This month, I will walk one mile, Monday, Wednesday and Friday before work. This will allow me to get in that extra activity and help me prioritize my day.
I will complete my gym’s 60-day challenge of attending two group classes a week. I’ll stay motivated by checking in with my friends in the class.
This week, I will write down a positive thought before leaving work in my planner to practice gratitude. It will improve my mood before my drive home and will inspire me the next day.
On a scale of 1 to 10, you should be at least a 7. If not, look at the barriers and find ways to overcome them or adjust the goal.
How are you going to achieve your goals this year?