Goal setting
- “An idea is just a dream until you write it down, then it’s a goal”
Make your goal a SMART goal:
1. Define your
motivation
2.
SPECIFIC: Set a well defined goal so
you know what is expected of you.
MEASURABLE: How will you know
when you have achieved your goal?
Measure your progress e.g. weight, speed,
number of steps, waist measurements, etc.
What is important to you?
Motivation is personal. Ask yourself, what do I
want to achieve and why do I want to achieve it?
There will always be underlying reasons for the
results you want. It is important to identify these
as they will be the factors that drive you to
achieve your goal. E.g. ask yourself:

Why do I want to improve my health?

Why do I want to make changes to my
lifestyle?

How will I feel once I’ve achieved my
desired outcome—what will that look
like?

What will happen if I don’t make changes?
Set your
goal
ACHIEVABLE: Don’t set yourself up for failure, make
sure it is something that is within your limits.
REALISTIC: This means ‘doable’, not easy.
TIME BOUND: Include a start date and target date. At
the end, review your progress and build on your goal.
SMART goal example:
I will lose 5kgs of body weight within 6 months,
starting today.
3.
Make a
plan
My motivation:
Action:
Set a goal that motivates you
My long term goal:
________________________________________
________________________________________
________________________________________
________________________________________
Start date:
Target date:
What areas are you willing to work on to achieve your goal? Tick below.
Exercise
Nutrition
Mood / stress
Other
Actions to achieve your goal
What behaviours will you change to achieve your goal? What areas are
you willing to work on? Start off small and work on one behaviour /
habit at a time. E.g. walk for 20min 3 times/week, drink 4 glasses or
water/day, make half your plates vegetables at dinner 3 times/week or
get up half an hour earlier each day to stretch. Also, write down how
you will stay on track e.g. activity planner, menu planner or support
4. Stick to it!
Achieve goal!
Hold yourself accountable
Identify obstacles and look for
solutions or plan B, not excuses.
Review your goal continuously.
Action:
How will I
stay on
track?
Visualise the end result.
Celebrate your successes!