Goal Setting-The S.M.A.R.T. Way
What is a GOAL?
A “goal” is something you are trying to do or achieve.
A goal can be short-term or long-term
A short term goal is a goal that can be accomplished within days, weeks, or months
A long term goal can take many months or years to accomplish
Short Term Goals
Some examples of short term goals might be:
I will apply for 50 jobs by Friday
I will lose 3 lbs in 2 weeks
I will clean the house by Saturday
I will save $500. in 6 months
Long Term Goals
I will have my Bachelors degree in 4 years
I will be established in my career as a computer programmer in 18 months
I will buy a 4 bedroom worth $150,000. home in 2 years.
I will start my retail clothing business in 1 year.
Specific: Have a clear picture of what you want
Measurable: Be able to quantify your goals (EX:How much do want to save?)
Attainable: Do you have the ability/skills to achieve the goal?
Realistic: Is your goal within a practical range of achievement?
Timely: Have a specific date to achieve your goal.
Consider who, what, when where, why, and how in developing the goal
An example may be a goal to lose weight for health reasons.
“I want to lose 50 lbs before I go to the beach for vacation in June.”
Include a numeric or descriptive measurement.
It is January. You want to lose 50 lbs. in 6 months. That means you need to lose at least 8.3 lbs. a month or 2.8 lbs. a week.
Consider the resources needed and set a realistic goal
Is it possible to lose 8.3 lbs. a month? Would that be a healthy number? You would need to change your diet and exercise.
Set a goal you have a good chance of achieving.
Do you have the ability to change your diet by buying and preparing healthier foods? Do you have time to add exercise to your schedule?
Set a realistic deadline.
You have divided the number of pounds you need to lose by the amount of time you have to lose them. Is 6 months realistic?
Writing the Goal
“I want to lose 50 lbs by June 30th. I will perform an hour of cardio and walk 1 mile per day, 5 times a week and I will eat vegetables and fruits at every meal daily. I will not eat any fast food. I will stop eating cookies for snacks and eat fruit like grapes or berries instead. I will drink 1 gallon of water daily. I will not skip meals.”
Keeping Track of Progress
Weigh yourself at the same time every day.
Make a shopping list of healthy low calorie/low fat foods. Stick to it!
Bring your lunch to work daily instead of eating out.
Keep a gallon bottle of water (or 8-8 oz bottles of water at work & home.
Keep a calendar and record your weight loss daily, weekly, and monthly.
At the end of each week you make your goal reward yourself. A low fat dessert such as frozen yogurt or other healthy choice treat.
At the end of each month you make your goal have one dinner out making healthy menu choices.
At the halfway mark, 3rd month, buy an item of clothing in a smaller size.
Celebrating every success is the best motivator. Weekly and monthly rewards will keep you moving forward and are excellent mile markers to show your progress.
When you have reached your goal buy a new swimsuit for your trip.