This week will focus on setting smart goals.
A heartfelt welcome to your first week of the 52-week clean eating habits challenge!
It is that time of the year again: to look back into the past, and more importantly, to think about your focus for the coming year.
Most of us have many New Year’s resolutions but often struggle with setting and achieving these goals.
Setting Smart Goals the easy way
This first challenge is rather easy. Simply read this article and write down a smart goal for yourself. This little, yet elusive step is vital to achieving your goal of becoming healthier in 2014.
I will map out an easy path for you that makes goal setting more structured and less overwhelming. Accomplishing your goals will be as simple as following the roadmap.
Quotes about goals
I created motivational cards with quotes about goals for you! Print them out and keep them on your desk, or simply place them in a visible spot on a mirror or fridge.
These messages will help you nourish your mind and keep you focused for the following weekly clean eating habit challenges.
Why is goal setting so important?
Goals are absolutely essential to your success. They give you focus, direction and motivation. Ideas remain just dreams until you make doable goals to achieve them.
However, the most realistic goal is not worth anything without a well-designed system. Your commitment to the process is crucial for achieving your goal.
How to set priorities with the 80:20 approach
You know that it is impossible to change all aspects of your life at the same time. Therefore, it is important to pick the one thing that will make the biggest impact or difference.
I operate under the assumption that the biggest idea you are currently most passionate about is improving your “health” through either clean eating or a sustainable weight loss or both.
Hey, that is why you are here?!
So the good news is that you have set your priority for the New Year already…
Congratulations!
Prioritizing “Health” is the best choice you could have made!
Why?
Very often there is a common link between “health” and other categories in your life. Just feeling better and having more energy will very likely contribute in a positive way to other areas in your life like your family or career.
Despite prioritizing health or weight loss you still have not formulated a goal yet.
So what is a goal?
Goal definition
A goal is an observable end result that can be measured. It has at least one or more objectives that have to be reached within a fixed timeframe.
S.M.A.R.T Goals
Several different goal setting strategies exist. I am a fan of S.M.A.R.T goals, a concept developed by George T. Doran.
The wonderful thing about SMART goals is that they give you the most clarity and you can easily break them into smaller tasks.
S.M.A.R.T goals are specific, measurable, attainable, relevant, and time bound. The grammar often used to set goals or New Year’s resolutions is the future perfect.
In order to shorten a long process, I have done most of the work for you for a “LeanJumpStart.”
Check the following smart goal examples:
SMART Goal – Weight Loss Example
By the end of June, 2014, I will have reached my optimal weight (by losing 20 pounds) by following and implementing the first 26 weeks of the 52 week clean eating habit challenge.
SMART Goal – Clean Eating Example
By the end of December, 2014, I will have established clean eating as a lifelong habit by following the 52 week clean eating habit challenge. The challenge helps me to plan my meals ahead of time, to maximize whole food nutrition while minimizing junk food.
How to set S.M.A.R.T goals in 3 steps
Now it is time to write down your SMART goal. Feel inspired by one of the two examples above:
Step 1: Print out your smart goals worksheet
=>Download your goal setting template here!
Step 2: Fill it out. You may come up with your own wording or take one of the “formulated smart goal statements” above as a guideline. Simply adapt some factors like time, pounds or duration to your individual situation. It might help you to read the positive affirmations I’ve written in the circles aloud if you can.
Step 3: Place this sheet in a visible spot on your fridge, mirror or desk. A good idea is to put it close to your motivational cards.
That is it!
“One bite at a time”
I mentioned it already… It takes time to reach your goal. It is more important to realize that a sustainable change is a product of daily habits, not an overnight success.
It is more effective and practical to focus on your daily habits and routines – and that is what you are doing with the 52 week clean eating habit challenge…
Because… Your life today is essentially the sum of your habits.
How is the “Setting Smart Goals” Challenge Going for You?
How is this week’s smart goal challenge going? Do you have any questions?
Make a commitment!
Hold yourself accountable and share your formulated SMART goal statement with us in the comments below!
Ok…I will make a start!
Find below my personal smart goal for 2014.
Feel free to print it out if you can relate to it!
Are you an advanced goal setter?
Click here if you want to get more tips and dig deeper in the fascinating SMART goal setting theory!
Melissa Thyen says
Its going great! I will research meals and clean eating ways! I’m already eating better, I will continue to learn new things!
Wonderful Melissa! Part of the 52-week clean eating habits challenge will focus on quick and healthy meals in the context of clean eating.
Great ideas and inspirations from readers like you are always welcome:)
I will use clean eating & exercise to lose an average of 4-5 lbs/month to be at my goal weight by the end of 2014.
It’s great to have you on board of the 52-week clean eating habits challenge, Brenda. And yes, smart exercisea will of course play a role in the challenge too!
Angela says
By the end of December 2014, I will have established clean eating and exercise as a daily habit by following the 52 week clean eating challenge and the program laid out for me by my trainer in order to improve my overall health.
Well done, Angela! That’s a perfect formulated S.M.A.R.T Goal Statement:)
Angela says
Thank you! As a teacher, I have to write them every year as I formulate my professional goals. I find because they are measurable, they help me to keep my end point in mind. I was pleased that you had us start with them:)
Jen Watson says
I will reach my 2014 weight and health goals by consuming enough water on a daily basis, learning to eat as clean as possible and working out on a consistant basis.
Jen, drinking sufficient Water is a wise and crucial approach. That’s why it will be our challenge in Week 2, starting next monday:)
April Curtis says
My goal for 2014 is to learn/apply more clean eating habits and exercise into my life. Following the 52wk challenge is going to help me get there. I hope to go down a pant size or two. Becoming more leaner. The goal weight I will achieve is 118lbs. That’s about 15 lbs.
April, losing 15 lbs and going down a pant size or two will be a nice side effect when applying more clean eating habits in 2014. So you’ve formulated a realistic goal I’m sure you can achieve:)
Shannon says
By the end of December 2014, I will have established clean eating as a lifestyle habit by following the 52 Week Challenge. The challenge will have helped me to choose foods that are key to feeling healthy and energized and avoid food that make me feel sluggish and unhealthy.
Wow, Shannon - another perfect formulated S.M.A.R.T goal including the correct use of the “future perfect”. Love it how you describe what healthy or unhealthy food is make you feel.
Katherine Yates says
My Goal for 2014 is to learn to eat clean and exercise regularly. And to just feel better in general. Of course I would love to lose weight also but truly I want to set forth a healthy example for my children to follow.
Your big idea of being a healthy role model for your kids is a powerful motivator for achieving your goal of eating clean and exercise regularly. Congratulations, Kathrine Losing weight again will just be a welcome side effect…
Cheryl says
I will incorporate more exercise into my weekly schedule and eat healthier to become a healthier person and to reach my weight loss goal.
Incorporating exercises in your goal statement is a wise decision, Cheryl! In my 52 week challenge I will show you some easy ways how to “automate” exercises into your weekly schedule.
By the end of June 2014 I will be flown 20 lbs. and will have reached my goal weight. I will do this by eating more clean foods and following the 52 week CleanEating Habit Challenge, and continuing with my exercise routine.
Another great example for setting smart goals! Well done Carrie!
Brittni H says
I started my own Clean Eating Lifestyle in October and already have lost 15lbs. My goal for 2014 is to continue using what I have already learned myself while also incorporating the 52 week challenge and cutting out Deserts and Sodas which are my biggest obstacles.
Well done Brittni! 15 lbs in 3 months - what a great start! Together with the 52 week healthy eating habits challenge we will overcome your biggest obstacle together.
Amber says
I will use clean eating and exercise to lose an average of 5 lbs/month to lose 15 lbs (my first goal weight) by April 15th and continue to learn about and live a healthy life style through the 52 weeks clean eating program!
Great to have you on board Amber! I’m sure together it will be much more fun achieving your first goal weight and beyond.
Sadaf says
Im tired of yo yo dieting. My goal in 2014 is to do excercise regularly to attain my weight loss and live healthy for my self just to keep away from junk and sugars, motivation needed……
Dear Sadaf,
Welcome in our 52 clean eating habits challenge! Thank you for posting you goal here. I hope you’ve subscribed to the newsletter too.
That way you’ll never miss a motivational challenge week!
Cat says
Hey everyone I just started today and I’m so excited
My goals are by the end of July 2014 I will have lost 40 lbs of fat by eating clean and following the 52 week Clean Eating Program
My goal by the end of the 52 weeks is to have learned how to properly follow a clean eating lifestyle and lose 85 lbs and never go back to being unhealthy again!!!