S.M.A.R.T GOALS

I wanted to pivot from my usual content a bit and quickly introduce to you S.M.A.R.T Goals. What is it? When do you use it? How do you apply it to the bigger picture?

If you’re reading this, then you’ve made it through January – the longest year in just one month. HA! And, if you had personal plans for yourself, big or small, then you’ve likely started taking small steps toward progress. Whether you’re looking to improve your health, grow your career, learn a new skill or build stronger relationships, setting S.M.A.R.T goals will help you make real progress. So, maybe use this time to revisit what you’re hoping to accomplish this year and make sure you’re setting yourself up for success.

What are S.M.A.R.T Goals?

S.M.A.R.T is an acronym that stands for: Specific, Measurable, Attainable, Realistic or Relevant, and Time.

Specific – make your goal as clear as possible; example: I will lose 10 pounds by exercising regularly and eating more whole foods.

Measurable – track your goal progress or understand what actions you need to take to reach your goal; example: I will exercise three times per week for at least 30 minutes, eat three servings of vegetables and two servings of fruit daily.

Attainable – ensure that your goal is achievable; example: I don’t have a gym membership, but I do have access to free workout apps and I live in a safe neighborhood. I can start by taking walks outside if the weather is decent or I can follow along with a virtual exercise routine and gradually introduce more variety. When I plan groceries I can look to see what fresh or frozen produce is on sale.

Realistic/Relevant – ensure that your goal aligns with your other priorities and values or assess the importance of your goal; example: Losing 10 pounds aligns with my long-term goal of feeling more energy and having less lower back and knee pain.

Time-bound – set a deadline or determine a date for when you expect to see results; example: I will commit to this exercise routine for the next 4 months and I will have lost 10 pounds by June 30, 2025.

By clearly defining your goals and creating parameters in which to achieve them, you are not just having “wishful thinking” but you’re making actual plans for success. Having a specific plan in place to achieve your goals sets you apart from someone who vaguely says, “I want to get in shape.” S.M.A.R.T goals gives you a direction and forces you to be clear, set a timeline, and establish a way to measure your progress.

Sticking to your S.M.A.R.T Goals

You now know what a S.M.A.R.T goal is and how it can help you to stay on track. Here are some additional tips to help you stick to your goals:

1. Write them down – write your goals down! Get them out of your head and into your journal, notes app in your phone, or big calendar that’s posted in your room.
2. Take smaller steps – your goal may require your attention at different layers; focus on one layer at a time if that feels more manageable.
3. Track your progress – create some sort of external visual for you to reference as it will provide a reminder and accountability of what you’re trying to achieve. Use your journal, tracking device on your phone or watch or take pictures (if applicable).
4. Be flexible – life will continue to life, your schedule will likely change, illness will likely knock on your door, or whatever unexpected ‘thing’ may happen. Stay flexible, adjust your goals or your steps to reach them and stay committed.
5. Celebrate your successes – acknowledge your progress even if it seems small. You’re on a personal journey to improve something so as you start to notice a shift or subtle differences, celebrate them.

The Bigger Picture

S.M.A.R.T goals take the guesswork out of goal-setting. Instead of being vague, get clear about what you’re aspiring toward and give yourself a clear roadmap. You can apply your S.M.A.R.T goals to just about any area in your life. If you’ve been feeling stuck or overwhelmed with your progress so far, regroup using this method and see if that helps!

I sort of referenced this idea in my last post, “How to make a different choice?” Like I stated there, it can be overwhelming to look at your goals on paper, however, “New identities require new evidence. If you keep casting the same votes you’ve always cast, you’re going to get the same results you’ve always had. If nothing changes, nothing is going to change. It is a simple two-step process: 1. Decide the type of person you want to be. 2. Prove it to yourself with small wins.”

Here are a couple of additional sites that go into further detail: Positivepsychology.com and National Society of Leadership and Success