SMART GOALS

Honing Your Goals!

SMART (Setting Measurable And Realistic Targets) Goals!

People often fail to achieve their goals because they don't set them using the SMART method. SMART is simply an acronym for keeping your goals measurable and realistic.

STEP 1: 5 W’s and 1 H

Most of us learned the concept of Who, What, Where, When, How, and Why in elementary school. This concept is important when setting goals. Think again of the behavior you want to change, and go through the process of answering the 5 W’s and 1 H. Be sure to include your goal statement. Two examples are listed below:

Examples 1: Exercise	Example 2: Drink More Water
What? Exercise	What? Drink more water
Where? Track	Where? At work
When? Three times per (30 minutes) Monday, Wednesday, Thursday	When? Throughout the workday
Who? With my kids and the dog	Who? By myself
How? Walk to the track as soon as I get home from work	How? Going to bring a 18 oz container from home filled with water to work
Why? I would like to have more energy and set a healthy example for my kids.	Why? I know water is healthier than the soda’s I usually drink. I want to reduce my caffeine intake. I’m hoping to avoid dehydration this summer.
Goal Statement: I will walk at the track, for 30 minutes, 3 times a week with my kids and dog right after work.
Goal Statement: I will drink 18oz. of water throughout the day at work.

Take a moment to jot down your 5 W’s ,1 H, and goal statement …

STEP 2: Measurable and Realistic Goals

It’s important to make your goals realistic. Setting a goal that conflict with your schedule, obligations, and/or physical condition often leaves you feeling more frustrated in the end. It’s important that your goal is realistic for YOU! You also want to make your goals measurable. Measurable implies that your goal is defined in such a way that you know exactly what you must do to achieve it. Below are examples of unrealistic and immeasurable & realistic and measurable goals:

Realistic/Measurable:

Unrealistic/Immeasurable:

I will walk 20 minutes twice a week on the Seawall with my friend Sam for the next six weeks.

I will eat less fat (How will you know that you have succeeded?)

I will decrease my caffeine intake to:

2 cups of coffee a day for two weeks
1 ½ cups of coffee a day for two weeks
1 cup of coffee a day for two weeks

I will exercise 60 minutes a day 7 days a week.

(This isn't a realistic goal for someone that doesn't currently exercise).

What is a realistic time frame for achieving my goal?

The average time frame is six weeks. You can keep the same goal for six weeks, or split it up two weeks at a time (see examples above.) However, goal objectives don’t end there! These goals will hopefully lead to long-term lifestyle changes, not merely a change in behavior for six weeks. During the six-weeks, you will trek through Getting Dialed and Grappling Obstacles. Once you've kept your goal for six weeks, you Summit. At the Summit, you re-evaluate your goals and decide if you need to adjust them, or begin a new goal. Take a moment to write one goal for yourself (Trek Guide optional).

Need an aid (program) to reach your goal? Let us properly equip you for the journey ahead! For a list of programs and services, Get Dialed!

Congratulations on setting SMART goals for yourself! You’re now equipped for Grappling Obstacles.