How to set SMART Goals Guaranteed to Boost Your Health
SMART goals are used widely in business, project management, and personal development. Learn to apply this popular mnemonic to lead a more fulfilling and balanced life.
Last week I was in Toronto staring out at my mother’s barren backyard where the naked trees appeared to shiver with each gust of arctic wind. Yet despite the uncomfortably low temperatures (I think I am officially a West Coaster now), the red-breasted robins were bravely returning home. Finally, Spring is neeeeeearrrrrllllly here! I love new beginnings, because each shift in season presents a natural opportunity to pause and reflect, and also to adjust before the next transition.
In passing conversations lately, the theme of starting fresh is prevalent; “As soon as March break is over….”, “In the Spring I will…..”, “Once it’s warm out….”. Children are starting new activities and parents’ schedules are shifting to adjust, so the timing is perfect to form new, healthier habits. So I thought it may be an ideal opportunity to remind you of the tried and tested formula known to help set and conquer new goals. Take a moment now to glance over your shoulder at the winter season; are you happy with how your life was? Or do you look back sheepishly, with a touch of embarrassment, at what somehow became your seasonal habits? Did you have high hopes to get active and walk while your kids were at their sports practice but ended up spending more time scrolling Facebook in your car? Or did you start the season off making well-balanced meal plans for the week but now have relapsed into 3 nights of takeout on the regular?
You probably got sick a time or two, I bet you were crazy busy at work, and then there was the thing that happened to the car and the flood in the basement…. and yeah, yeah, yeah, life happened! But did it really have to derail your best intentions to live a well balanced life? Probably not. But without pausing for a moment to clarify your goals, how can you honestly expect to stay on track? Keep envisioning your ideal self and I’ll give you a quick refresher on how to come up with SMART goals that can support you to become more fulfilled, happy, and most importantly, well-balanced.
“ The journey of a thousand miles begins with one step.”Lao Tzu
Less Free Time = Need Goals More
I was first introduced to SMART goals more than 20 years ago in a coaching class at UBC. I remember smirking as my professor introduced us to this mnemonic acronym. At that stage of my life, it seemed so easy to set goals and tackle them in no time at all. I had no dependents, no mortgage, no partner, a swanky serving job that filled my wallet heartily, only a handful of classes each day and more than enough hours to accomplish any feat I dreamt up. But those days are long gone and suddenly it feels like a struggle to maintain the family routines that have come to be and to still make time for the adventures that make my life so much sweeter. Without foresight the mundane can easily take over, but with SMART goals a rich and fulfilling life is within reach.
Even Being Mindful Requires Planning
These days most things in life require planning. Standby flights and showing up to ferries last minute is a sure-fire way to show your age. My youthful smirk has faded and now I am thirstily drinking up the knowledge I ignorantly ignored a few decades ago. Before jumping into the famous mnemonic that will help you set some clear goals, it’s key that you WANT, and are READY, to work towards these changes. If you have an interest in movementRX and are here reading this journal I am going to jump ahead and assume you indeed want to be here. Your intentions are in the right place but perhaps getting the goals and action steps in place hasn't been quite as easy. Wanting to drink more water isn't enough to quench your thirst, nor is saying you're going to eat healthily and then showing up for a 12-hour flight without a homemade snack in your bag, and of course, joining movementRX is not a guaranteed way to become more mindful. Along with the intention you need to take the steps to transfer these beautiful thoughts into clear actions, for example; carry a water bottle, pack healthy snacks, and create a movementRX practice schedule. But today let’s just lightly touch on how to set goals that you can slay whether you are a youthful university student, newly retired, or a parent with three children and a full-time job.
What are SMART goals?
Positive behaviour change is most likely to stick with SMART goals and tiny, realistic action steps. Wondering what SMART stands for? Okay, I’ll give you a super-duper brief run down.
S-PECIFIC
M-EASURABLE
A-TTAINABLE
R-ELEVANT
T-IME BASED
SMART Goals Expanded
Specificity. This is where you answer the W questions. Who, what, when, where, and why?
For example, “In order to be more mindful and limber, I will do a movementRX session on Mon, Wed and Fri evening right before bedtime, in my living room”
Measurable. Is your goal stated in a way that can be measured and you can be held accountable?
For example, “I will do 3 sessions each week and write it on my wall calendar”.
Attainable. Is this a goal you can realistically achieve? Do you have the resources and support in place to accomplish what you are setting out to do?
For example, “I will do 2 sessions a day” is not an attainable goal for me. “I will do 2 sessions a week” is much more attainable for my own life. The more honest you are with yourself now is strongly related to how successful you will be in reaching your goals.
Relevant. Why is this goal relevant in your life? Do you have pain that you are working to overcome? Are you in a stressful stage and need help settling your nervous system? Are you interested in taking a Feldenkrais/Neuromovement training but want to learn more first? WHY are you setting this goal in the first place?
For example: “To manage my stress levels I will practice mindful movement using the movementRX library.”
Time Based. Give yourself a date that you will check in with your progress. I don’t like to use the word deadline because it causes stress for some individuals, instead clarify when will you check-in?
For example: “In April I will do 3 mRX sessions a week, I will check in on May 1”.
A SMART Goal Example
So now, using the SMART goals as a guide, can you write out your plan for the next month? I’ll give you an example:
“To manage my stress levels I will practice mindfulness using the movementRX library. I will do 3 sessions a week on Monday, Wednesday, and Friday evenings after my kids go to bed and before I go to bed. I will do the sessions in the living room with my husband. I will write down which sessions I do in my calendar book, I will check in on May 1 to see how it’s going.”
Your Homework
Grab a notebook and pen and have a seat, now take a moment to gaze out your window in search of the robin returning home. Look back at the season that is coming to a close and celebrate that which you are proud of but also honour that which fell short. Notice what areas you are drawn to when you ask yourself, “What do I want?” If you have already clarified your life or wellness vision you can easily move on to setting 2-3 goals for this season that are in line with your vision (more on finding your life vision later). Use the SMART acronym to help you carve space for your goals in your busy Spring calendar. With a clear T-imebound goal, you can now write a “check-in” date on your calendar. Congratulations, you are now en route to feeling more fulfilled and better balanced!
Listen, the SMART acronym might seem simple, but changing stinky habits is hard work. I loving sharing wellness tips that you can use on your own but am well aware that most of us need a bit of support (and accountability) to kickstart change. If you’re not feeling quite so confident in your capacity to stay motivated, send me a message and I’d love to help you create a plan that helps you feel engaged and excited!
“Spring is the time of plans and projects.”
Leo Tolstoy
