Last Sunday, a friend of ours gave an awesome talk in church on setting goals. As soon as he started, I knew it was going to be good so I pulled out a paper and pen to take notes.
At his work, they use an acronym when they set goals–S.M.A.R.T. (You can read more about this method on Wikipedia
. I guess this is a popular method that I’ve never heard of before.)
Beginning last January, I got a new notebook and made a list of general goals for the entire year. Then I started a separate page for each month with goals that were more specific and would help me reach the larger goal. It helped me stay more organized and it was easier to check back in and see how I was doing.
First thing Monday morning, I got up early and pulled out my notes from the talk. I flipped my notebook open to my 2011 Goals and got to work converting them to the S.M.A.R.T. plan.
A few things I’ve read over the last few weeks have helped me to modify my health goals a bit. Applying the S.M.A.R.T. method has made them seem reachable.
|This is from USU.
Right now my biggest goal is to once and for all become free of my weight and eating problems. I could go into more detail, and may at a later date. Suffice it to say, this is my Everest.Losing weight has been on my list as long as I can remember. Each time I start back at the gym, I swear this is really going to be IT. I’m going to do it THIS TIME. And then life happens and I become less motivated or completely unmotivated. Despite everything I read about loving my body the way it is, the fact remains: I am overweight and need to get the weight off. I just do. But thinking about my ideal weight versus what I’m at now is very scary. Hey, I’d be happy with 20 lbs. And that seems reachable right now. (Also, in the back of my head I am telling myself that number on the scale doesn’t matter. I really just want to fit into a certain pair of pants again, and that is about 20 lbs. away from where I am today.)
Let me apply SMART to this goal:
S: By my birthday (03/20) I want lose 20 lbs. I will do this by exercising 3-5 days a week and eating healthy.M: To keep on track, I’m going weigh myself each Monday and write the number down on the calendar. I will also check off each day I go to the gym.
A: Two pounds a week is an attainable goal. I’ve already lost 2 lbs. since last week.
R: Each week I will sit down and review what I’ve been doing and revise as needed. I will reward myself with something non-food, like more time by myself doing something I enjoy–writing or photography, or time with a friend on the phone or in person. Also, I will report back to my support system on my progress.
T: I’m giving myself 9.5 weeks to accomplish this goal.
I’m a newbie, so I hope I’ve been able to chart this correctly. My other goals seem pretty manageable now that I’ve charted them. One step at a time. It seems so much easier and more attainable. Real change seems possible.
What works for you? Have you found a method that has helped you be successful?