Dream It. Plan It. Do it. Creating the SMART Goal
Tired of starting on a goal or a journey or a diet to only run out of steam and lose momentum? Why does that happen? Well, a few things. The goal may involve restrictions, it may also be something that may have worked for someone else. Don’t forget we are all bio-individual. What works for one person may not be suitable for another, for many reasons.
That’s the thing with goals. Whether they relate to your health, family, finances or career, creating momentum and sticking to them are the key. Sticking to them means consistency, and most people don’t stick with things that don’t bring joy, results, happiness and growth. The goal you choose, has to be something that aligns with you, your purpose, your core values and is important to you. They also have to be simple. Not big and drastic. Simple.
You can’t just dive right into a SMART goal. Just like you can’t lose 25 pounds by tomorrow or all the sudden be a professional athlete. It’s a little more involved than that. Well, if you are looking for lasting change, that is. Change happens with small consistent steps over time. You are the result of what you do consistently. Before setting a SMART goal you must be clear on your vision. What do you want to achieve by setting this goal? Who do you want to become?
Get clear on your vision, dream big about what could be possible. Is it important to you? Are you ready? What’s your confidence level around achieving this goal?
These are powerful questions to ask yourself if you are serious about making change. They provide clarity, allowing you to break this big wonderful vision down into manageable, digestible, achievable and sustainable change.
Ask yourself..
If you could wave a magic wand, what three things in your life would you most want to change or improve right now?
Zoom in…of those three things, which is most important right now?
What would achieving that do for you?
How would your life be different, if that wish came true?
How would you feel differently inside?
Why is that outcome so important to you?
NEXT…
What is one small step that would bring you closer to that wish?
Have you been successful at achieving this wish before? What was that like, how did you feel, what were your behaviors?
What part of this wish feels possible for you to start working on now?
FINALLY…
How would you measure success? How would you or others notice things were different?
If you compared yourself to where you started and where you are now, what would your new behaviors, feelings and thoughts be?
Example Vision: I want to be strong enough to keep up with my kids and my grandkids.
What does “strong enough” mean for you? Are you wanting to maintain or gain more physical strength? Does this mean mentally, emotionally, financially or spiritually strong?
What are you already doing? What could you add to be strong on your terms?
How important is it to you to be ‘strong’? On a scale of 1-10, if the importance is a 10, you are more likely to create and follow through on this new habit. Less than 7, you will need to evaluate what is most important to you at this time.
What is the smallest step you can take towards getting/staying strong physically? Can you stack or pair a new action/habit with another that would keep you strong? (Put my tennis shoes by the front door, so I am reminded to walk each night after dinner. When I watch my tv show, I will stretch. Sundays I will meal prep. When exercising I will increase my weights by 2 pounds each week. I will create a sleep routine to make sure I am getting enough sleep.). Think about your current habits and if they can be tied together, or what action can trigger the next action? We are talking about really small achievable actions that have great impact over time.
Once you are clear on your vision and the small action step you would like incorporate more consistently, you are ready to create a SMART goal.
SMART is an acronym and stands for Specific, Measurable, Attainable, Realistic and Time bound.
Specific I will start a yoga class, is not specific. I will do three, 30 minute yoga sessions per week, Mon, Wed and Fri at 3pm, is specific. I will meal prep two meals every Sunday evening, is specific. Being specific answers the Who? What? Where? When? Why?
Measurable How many days? For how long? Is there a way to track this habit or behavior (journal, calendar, app)? What is the easiest way for you to keep track of how many yoga classes you went to these past two weeks or whether or not you went on a 10 minute walk? Do you already track other things, what do you already have in place for tracking?
Attainable (Achievable) Does this goal align with your vision, resources and/or physical abilities? Is the goal within reach? It will be challenging but not overwhelming. Are you set up for success? Does anything need to happen before you start this new routine or habit. Are there any barriers? Do you need to set up your environment? If you are going to yoga, does this fit into your schedule? Do you need any equipment?
Realistic/Relevant Is the goal meaningful to you? Does it align with your values, resources, skills and larger overall vision for yourself? What makes this goal a priority for you right now?
Time Bound The goal has a clear time frame. For two weeks. For 5 days. There is a clear start and a stop time for this action.
Finally, how will you celebrate your success? Reaching milestones is a great way to stay motivated and reflect again on your “Why”. Celebrating small wins in small ways helps us stay on track with our new habits. ( I enjoyed the party, ate everything I wanted only until I was full. I journaled for 10 minutes each night this week. Life happened and I gave myself grace when I didn’t walk after dinner. It felt so good to take the stairs instead of the elevator.)
MOST IMPORTANTLY, there is NO FAILING.
YOU LEARN. You recognize what didn’t go as planned. You reflect to understand what would work better next time. You celebrate the small wins. You did 2 days of walking after dinner, but not 5. How did it feel to do those 2 walks? What did you notice? You walked after dinner 2 days this week, that’s progress!
SMART goals ensure we stay accountable to ourselves, creating realistic, achievable goals to ensure success and small wins that lead to real sustainable change!
Put it into Action:
Think of a change you’ve been wanting to make. How can you make it Specific, Measurable, Achievable, Relevant, and Time-bound?
Download the SMART Goals Workbook HERE.
If you’ve been waiting for the ‘right time’ to focus on your health and well-being, this is it. Let’s talk about your vision and how coaching can help you get there—your best self is waiting—I’d love to support you on this journey.
Let’s talk about it! Schedule a connection call with me!