2017 Goal Setting Tips Sheet - SMART is not enough!
This Goal Setting Tips Sheet will be followed by 4 weekly
blog posts covering how to set and actually achieve 4
common lifestyle resolutions: #1 Eat Healthy, #2
Exercise More, #3 Sleep More, #4 Lose Weight
The New Year is a great time to reflect on past behavior and
to make positive lifestyle changes, however, most studies
show that resolutions begin to drop off after a week and only
about 20% of those who make resolutions actually stick to
them. The following tips are designed to be fool proof and if
you’ve encountered difficulties following through with your
goals in the past, the first simple change to make is to make
2017 different!
Setting small, simple, SMART goals throughout the year,
instead of a single, overwhelming goal on January 1st can
help you reach whatever it is you strive for. We will, therefore,
begin with by reviewing our SMART guidelines, but as you will see, I believe that SMART is not enough to
reach your goals, so I have added a few more I consider essential. Read on and remember, it is not the
extent of the change that matters, but rather the act of recognizing that lifestyle change that is important
and working toward it, one small step at a time.
√ S for Specific
What exactly do you want to achieve and why? The more specific your description, the bigger the chance
you'll get exactly that. S.M.A.R.T. goal setting clarifies the difference between “I want to lose weight” and “I
want to lose a kilo a month in 2017 by adapting new healthy habits.”
√ M for Measurable
When you measure your progress, you are more likely to stay on track, to reach your target dates and
experience the exhilaration of achievement that motivates you to the next goal. Defining the physical
manifestations of your goal or objective makes it clearer, and often easier to reach. To determine if your
goal is measurable, ask questions such as……How much? How many? How will I know when it is
accomplished?
√ A for Attainable
Attainable means considering whether the goal really is acceptable to you. You weigh the effort, time and
other costs your goal will take against its benefits and the other obligations and priorities in your life. You
can attain almost any goal you set when you plan your steps wisely and establish a time frame that allows
you to carry out those steps. Goals that may have seemed far away and out of reach eventually move
closer and become attainable, not because your goals shrink, but because you grow and expand to match
them.
√ R for Realistic
To be realistic, a goal must represent an objective toward which you are both willing and able to work. A
goal can be both ambitious and realistic and you are the only one who can decide just how ambitious your
goal should be. Every goal should, however, represent substantial progress to you personally.
√ T for Timely
Deadlines are what make most people shift into action. So, install deadlines for yourself and go after them.
Keep the timeline realistic and flexible, that way you can keep morale high while maintaining a sense of
urgency. Being too stringent on the timely aspect of your goal setting can have the perverse effect of
making the learning path of achieving your goals and objectives a stressful race against time.
And now beyond just SMART…
√
Microscopic, No Fail!
Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy
ones requires time too. By defining microscopic, do-able goals and working toward changing one thing at a
time, we get less overwhelmed. For example, “I will walk 3 times 10 minutes every day” sounds much
easier than “30 “minutes a day”. You must be able to say to yourself “this is a goal that I know I cannot fail”.
By doing so, you gain confidence step-by-step as your work toward improvement, not perfection.
√
Accountability
Accepting help from those who care about you and will listen strengthens your resilience and ability to
manage any stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on
your own, consider seeking support. Share your experiences with family, friends or a coach. Consider
joining a group to reach your goals, such as a workout class at your gym or with co-workers. Having
someone to share your struggles and successes with makes your journey to a healthier lifestyle that much
easier and less intimidating. Facebook and other Social Media are a time-saving way of staying
accountable.
√
Positive
√
BAM Breath, Accept, Move On
A final thing that is very important when setting SMART goals is formulating it POSITIVELY. Isn’t it more
motivating to increase your fruit and vegetable intake (positive) than to reduce your junk food (negative)?
Even if one leads to the other, focusing on the positive is more fun!
Perfection is unattainable and slip but don’t fall! Mistakes while reaching your goals are completely normal
and OK. Everyone has ups and downs. This year, resolve to recover from your mistakes and get back on
track, shifting to another goal if the current one does not seem do-able. Remember, the first simple
change to make is to make 2017 different! Check out the next 4 blog posts on www.whealthness.ch
to specifically set lifestyle goals : #1 Eat Healthy, #2 Exercise More, #3 Sleep More, #4 Lose Weight.