(AP Photo/Mark Lennihan)
We all set goals. In our minds, we daydream about possibilities and, when we happen upon one that strikes us as something we might like to do, we begin to take steps and set little goals to put this dreamt of reality into motion. But how many of us ever complete these goals?
The key to following through with your goals is to write them down. Writing down your goals is the single most helpful tool when it comes to success of any kind, be it fitness, health, home or career. And, as with any tool, it is only effective if you use it the right way.
In today’s age of computers, PDAs, iPhones and Smartphones, there really is no excuse for not writing down your goals. With the push of a button, you can not only record what it is you want to do and when you want to do it, you can also set yourself several different digital reminders that will travel with you wherever you go!
But let’s take it one step further. It is also important that you write good goals for yourself. How do you know if a goal is good, well written and achievable? One great way is to use the S.M.A.R.T. goal guidelines.
The “S” stands for “specific.” Your goals must be specific! It is not enough to say, “I want to exercise.” You must say what you want to do and for how long. “I want to take a walk in my neighborhood for 30 minutes. I want to do this three times this week.”
The “M” stands for “measurable.” When the week is over, can you measure how well you did with your goal? If your goal is to walk for 30 minutes three times a week, at the end of the week, you can measure whether you completed this or not. But what if your goal is to think of new ways to exercise? You can’t really measure “thinking,” so a better goal would be, “I will write down three new exercise ideas.”
The “A” stands for “action based.” Your goal should be something you can actually do. Walking for 30 minutes is certainly actionable. But what if your goal is to be more mindful of the foods you eat each week. A way to make this action based is to rewrite your goals as, “I will carry a small notebook with me and write down my feelings after each meal.”
The “R” stands for “realistic.” Your goals should always be achievable and realistic. If you’ve never gone running before, setting a goal to run six miles is probably not very realistic. It sets you up for failure, which is very discouraging. However, you don’t want your goals to be too easy, either, otherwise, there will be no pride in completing them. Set a goal that will both raise the bar and be something you can realistically make happen.
The “T” stands for “time-frame.” You must be specific about scheduling a time to do your goals. For example, “I will run for 30 minutes from 8:00am to 8:30am on Monday, Wednesday and Friday.”
Once you get into the practice of writing S.M.A.R.T. goals each week, you will discover how quickly your goals transform from tasks to habits. You will start to see your dreams for yourself manifest and you will be proud of the work you have done. What a smarty pants you are!
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