Goal Setting Basics
Creating
S M A R T
Goals
S (specific): Describe exactly what you would like to achieve
Ex :Instead of, ‘ I would like to get healthier’, say ‘I would like to lose weight and reduce my fasting blood sugar levels’
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M (measurable): State how you will measure this
Ex: lose 30 pounds, and reduce my fasting blood sugar from 135 to 110
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A (achievable): Consider what, when, where, and how you will do the things you need to do to achieve this - make sure this is possible
Ex: I will exercise at least three times per week and eat healthier by limiting take out to once a week
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R (realistic): Is this realistic, considering your resources (time, energy, access, finances)
Ex: yes - I have the time to exercise at least 15 min/d 3d/wk, and can prepare simple meals most days of the week
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T (time bound): Provide a time frame in which you would like to achieve this
Ex: I will lose 30 pounds and reduce my fasting blood sugar 25 points within six months
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Write out your final SMART goal here:
Exl: I will lose 30 pounds and reduce my fasting blood sugar to 110 in six months, by adding exercise at least three times per week and eating healthier meals prepared at home at least five days a week.
Create Your Systems
Focus on the Inputs
While creating a SMART goal may seem like the most important part of your success, the systems (what you actually do to achieve your goal) are what determine whether or not you meet your goal. What are the important action items you will do to make your goal happen? How will these actions progress throughout your timeline?
Example Client:
SMART Goal: I will lose 30 pounds and reduce my fasting blood sugar to 110 in six months, by adding exercise at least three times per week and eating healthier meals prepared at home at least five days a week.
Weeks 1-4:
Prepare a healthy dinner at home at least 3 nights per week, and make enough for leftovers for other meals (Pack up individual servings while cleaning up dinner)
Exercise for at least 5 minutes, three times per week
Stop screen time one hour before bedtime for better recovery sleep
Weeks 5-8
Prepare a healthy dinner at home at least 4 nights a week, making enough for leftovers for other meals (Pack lunch while cleaning up dinner)
Exercise for at least 10 minutes, three times per week- incorporating both high intensity and strength training
Stop screen time one hour before bedtime for better recovery sleep
Get to bed one hour earlier each night
Weeks 9-16
Prepare a healthy dinner at home at least 4-5 nights a week, making enough for leftovers for other meals (Pack lunch while cleaning up dinner)
Exercise for at least 15 minutes, 3-5 times per week, incorporating both strength training and high intensity
Stop screen time 1 hour before bedtimes for better recovery sleep
Continue new bed times
Add 5 minutes of meditation, visualization, journaling, or some other form of relaxation practice 2- 3 times per week
Weeks 17-24
Prepare a healthy dinner at home at least 4-5 nights a week, making enough for leftovers for other meals (Pack lunch while cleaning up dinner)
Exercise for at least 15 minutes, 4-5 times per week, incorporating both strength training and high intensity
Continue new bedtime
Stop screen time 1 hour before bedtimes for better recovery sleep
Add at least 5 minutes of meditation, visualization, journaling, or some other form of relaxation practice 3-5 times per week
Next, begin to plan out your systems, including timing relevant to your SMART goal.
Creating Your System
Focus on the Inputs
My SMART Goal:
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Brainstorm the things you think you will need to DO to help you meet this new goal:*
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Now create a timeline in which you feel you can progress these new habits:*
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Week ___ through ___
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Week ___ through ___
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Week ___ through ___
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Week ___ through ___
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Week ___ through ___
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Congratulations, this is you new (realistic) plan!
Read on for tips on building and maintaining new habits, goal monitoring, and revising goals when necessary.