Advanced Approach to Set S.M.A.R.T Goals for Weight Loss, Fitness etc.
The following smart goals examples will help you to understand the goal setting theory that is underlying the acronym S.M.A.R.T.
In addition I’ve prepared a free template and cheat sheet for you that you can download for free. With these templates formulating your
own health related smart goals can be done in a breeze.
In our first challenge week I presented you a short cut to formulate your own S.M.A.R.T goal. This was a quick and easy “leanjumpstart” approach. You also learned that smart goals are at least as important as effective systems. Almost every habit that you have – good or bad – is the result of many mini-decisions over time. This article digs a bit deeper into the smart goal setting theory.
What does S.M.A.R.T stand for?
S = Specific:
First of all, your goal should be well defined and clear to anyone.
It gives answer to questions like: What? Who? When? Where? Which?
M = Measurable:
To know if your goal is measurable, ask yourself questions such as: How many? How much? How will I determine when it is reached?
A = Attainable:
Ask yourself if your goal is realistic. Be reasonable and make sure your goal is something you can actually accomplish.
R = Relevant:
Ensure that your goal is something that is really important to you.
T = Time-bound:
Choose a time frame tied to the goal-setting process to accomplish your goal.
Smart Goals Examples:
To understand how to set your own smart goals it helps to look at the following smart goals examples. If you read the first week’s challenge then you should already know the SMART Goal Statement below. But, how did I construct it?
1. Weight Loss Example:
SPECIFIC = I want to get my optimal weight
MEASURABLE = I will drop 20 pounds
ATTAINABLE = I will accomplish this goal by implementing the 52 week clean eating habit challenge
RELEVANT = This goal encompasses all my other desires and wishes
TIMEBOUND = 6 months from today
Formulated SMART Goal Statement
By the end of June, 2016 I will have reached my optimal weight by losing 20
pounds with following and implementing the 26 weeks of the clean eating habit challenge.
And here is the construction process for the clean eating goal.
2. Clean Eating Example:
S = I would like to make clean eating a lifelong habit.
M = I will resist junk food without pain.
A = I will accomplish this goal by planning my meals ahead of time and choosing whole foods. Following the 52 week clean eating habit challenge will keep me focused and motivated.
R = Weight loss and clean eating are relevant to my other goals of getting healthier and cooking more on my own.
T = 12 months from today
Formulated SMART Goal Statement (Cheat Seet)
3. Fitness Example:
S = I want to improve my fitness level with running
M = running 5 miles with ease
A = I will run three days per week, varying duration and speed: Two 30 minute runs will be at a faster speed. One 45 minute run will be at a slower speed.
R = Frequent running is relevant to my other goals of gaining more lean muscles and energy
T = 3 months from today
Formulated Smart Goal Statement
By the end of March, 2016, I will be able to run five miles. I will have achieved this goal by running three days per week. Two 30 minute runs are at a faster speed. One 45 minute run is at a slower speed.
4. Wellbeing Example
S = I want to be a relaxed, loving and peaceful person.
M = I will be able to keep cool, not lose my temper and feel more inner peace.
A = I will achieve this goal by meditating at least once per day on love.
R = I know others that have done it.
T = 4 months from today
Formulated Smart Goal Statement
By the end of April , 2016 I will be feeling in control of my temper and emotions. I will have achieved this goal by meditating once per day on love. It helps me remain calm even when I feel challenged.
Formulate your own smart goal
Developing real SMART goals is a great skill but typically needs extensive practice to make them truly SMART and effective.
By following the above outlined S.M.A.R.T process you should now be able to develop and write down a smart goal statement on your own. It is important for the 52 week clean eating habit challenge that you focus on a health related goal. If you have not done it yet, write down your smart goal now on a piece of paper that you will hang out in a visible spot on your fridge, desk or mirror.=> Click here to get your goal setting template + cheat sheet (PDF-file)!
Tell me your best strategies for goal setting?
What are your strategies for goal setting and accomplishing your goals? Please share your goal setting tips and smart goals examples with us below in the comments.