S.M.A.R.T. Goals

One of the most effective ways of setting goals is to use the S.M.A.R.T. Goals template. S.M.A.R.T. stands for specific, measurable, attainable, realistic, and timely, and following this framework can help create goals that you will be able to achieve.

S - Specific

Who: Who is involved?
What: What do I want to accomplish?
Where: Identify a location.
When: Establish a time frame.
Which: Identify requirements and constraints.
Why: List specific reasons, purpose, or benefits of accomplishing the goal.

EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and work out three days a week to drop two dress sizes in three months."

M - Measurable

Establish specific and concrete criteria for the way to measure your progress on each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that motivates you to reach your goals. Or if you miss the mark, you have accountability measures set up ahead of time to report the missed goal. To determine if your goal is measurable, ask yourself questions such as:

How much?
How many?
How long?
How will I know when it is accomplished?

A - Attainable

It's important that the goals you set are possible to attain.
Start where you are and set small goals that lead up to bigger goals.
For example, if your goal is to run a mile and right now you can only walk a block, you would want to start smaller and work your way up.
Your first goal may be to walk a block, three days a week. Then two blocks, three blocks, and so on.
Is this goal possible to achieve?
Is this goal small or large? Are there any steps that need to be reached before starting on this goal?

R - Realistic

Set goals that you actually want to accomplish and are capable of.
If your goal is to fly to the moon, you may not have an easy time reaching that.
If you'd like to lose 200 pounds, you absolutely CAN do that, but likely not in the next 8 weeks of this program.
Don't set your goal too easy, but be realistic!

T - Timely

Give yourself a deadline! This will help you stay on track.
You may want to use the end of this program as your deadline, or you may have longer-term goals.
No matter how long it takes, give yourself a timeframe to reach your goals.