The following smart goals examples will help you to understand the goal setting theory that is underlying the acronym S.M.A.R.T. It is an advanced approach to set S.M.A.R.T goals and objectives for weight loss, fitness etc.
Furthermore, 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, measurable goals can be done in a breeze. In addition, these examples can help formulate business goals within a fiscal year for team members in the context of e.g. a marketing campaign or social media.
In our first challenge week, I presented you a shortcut to formulate your own S.M.A.R.T goal. This was a quick and easy “leanjumpstart” approach. You also learned that smart objectives 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 objective should be well defined and clear to anyone.
Does it give an answer to questions like What? Who? When? Where? Which?
M = Measurable:
It stands for specific measurable. To know if your goal is specific measurable, ask yourself questions such as: How many? How much? How will I determine when it is reached?
A = Attainable:
Ask yourself if your objective is realistic. Be reasonable and make sure it 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 objective.
To understand how to set your own smart objectives it helps to look at the following 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 it by implementing the 52-week clean eating habit challenge
RELEVANT = It encompasses all my other desires and wishes
TIMEBOUND = 6 months from today
Formulated SMART Statement
By the end of June 2019, 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 to support your clean eating.
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 it 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 objectives of getting healthier and cooking more on my own.
T = 12 months from today
Formulated SMART Statement (Cheat Seet)
Click on the picture above to the download the cheat sheet + smart template!
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 objectives of gaining more lean muscles and energy
T = 3 months from today
Formulated Smart Statement
By the end of March 2019, 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 it by meditating at least once per day on love.
R = I know others that have done it.
T = 4 months from today
Formulated, Time Based Smart Statement
By the end of December 2019, 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.
Setting goals the SMART way
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 objectives. 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.
Tell me your best strategies!
What are your strategies for goal setting and accomplishing your goals? Please share your goal setting tips and ideas with us below in the comments.