Are you SMART?
Level up your new year’s resolutions with S.M.A.R.T. goals.
SMART goals are “Statements of the important results you are working to accomplish” — UCOP.Edu
SMART stands for specific, measurable, attainable, relevant, and time-based. Let’s break this down. Specific means to define very clearly what your goal is. For example, I want to lose 25 lbs. by year's end is more specific than I want to lose weight or get healthy. Measurable means to have evidence/data to prove you’re making progress. Still using the above example, weighing yourself on the scale will show you the progress of your weight loss. Attainable means that your goal should be within reach and not something that is out there to the point that you can’t possibly do it. If your goal is to lose 25 lbs. and you already eat healthy and exercise, then it is attainable by doing more exercise and seeing where the unhealthy foods sneak into your meals and snacks. However, if your goal is to lose 25 lbs. and you are a sedentary person, you might not reach it. If the goal is changed to 10 lbs. by year's end, then you have enough time to build a habit of exercise and eating well before starting on the weight loss. Think about why you want to lose weight and if it is relevant to what is going on in your life at that time and if it aligns with your values. If your decision to lose weight is to be a role model for your child(ren) about being healthy and taking care of your body, then your goal is relevant. In the beginning, the example I used was to lose 25 lbs. by year’s end. This gives you a deadline by which you need to complete the goal which makes the goal time-based.
The process of thinking about your goals to make sure they are SMART goals also helps people to genuinely consider the importance of each goal and makes it more significant to them. This can be particularly important in the workplace for long-serving employees who see goal setting as a tick-box process rather than a significant planning experience.” — Dominika Cechova, People Goal Simply put you are more likely to achieve your goals if they are specific, relevant to you and have a way to show you are progressing toward the finish line. Back to the example above, how would you know you’re losing weight if you don’t weigh yourself on a scale? If you weighed yourself on January 1st and then not again until December 31st, you would have no idea if you meet your goal. So the metrics are key to keeping you on track.
“The power of SMART goals lies in the simple formula. When your goals are Smart, Measurable, Attainable, Realistic/Relevant and Time-bound you strengthen your opportunity to achieve your end results. “ — SMAMarketing.net SMART goals can actually motivate you because it gives direction and a road map to complete the goal. Beware though, that if a part of your goal is hard or unattainable for some reason, you may get discouraged. Instead of feeling discouraged ask yourself, “Is there another way to achieve this step?” When the world shut down in March 2020, many people were faced with the question, “How do I stay healthy?” Gyms were closed and being outside for long periods of time was frowned upon. So fitness classes moved online, and people bought exercise equipment such as stationary bikes, multi-purpose weight machines, boxing bags, etc. This was all done just to stay in shape and be healthy.
As we know one of the most common new years’ resolutions is to lose weight and get healthier Here is a reminder of how you turn it into a SMART goal:
S= I want to lose 20 lbs. by years end
M= I will weigh myself three mornings a week to check my progress and take before and after photos biweekly
A= To do this I need to get a fitness trainer, hire a nutrition coach, and/or add another workout day to my weekly schedule
R=My dream is to one day be able to easily participate in a 5K
T= I want to able to participate in a 5K Turkey Trot on Thanksgiving this year
SMART goals are the most effective way to keep you motivated, stay on track, and achieve your goals. So, are you going to be SMART this year?