We've all heard it before, but it's something that we think we can all use a reminder on -- that's what makes a good goal. Remember the criteria for goal setting? It's using SMART Goals. So here is what a SMART Goal is and how to set goals that will give you the best chance of success.
Then, after that, we're going to show you the difference in goals that Fran set last year and this
year and we think you'll see why this year's goals will have a better chance of success.
Creating S.M.A.R.T. Goals
Specific
Measurable
Attainable
Realistic
Timely
Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
1. Embrace a healthier lifestyle
a. Better food choices
b. 3X/week Gym
2. Complaint Free
3. Do something 1X/month
4. Don’t make decisions for other people – say what I want
1. Weight
Week 1. Recognize Hunger and feeling of Not being Hungry
Cut Out French Fries
Week 2. Recognize Satiated Feeling
Stop Eating when no longer hungry
Cut Out French Fries
Week 3. Recognize Satiated Feeling and Stop Eating
Cut Out French Fries
Alternate a drink with club soda
Week 4. Stop Eating when no longer hungry
Cut Out French Fries
Alternate a drink with club soda
Be aware of Impulse Eating
Week 5. Stop Eating when no longer hungry
Cut Out French Fries
Alternate a drink with club soda
Stop Impulse Eating
2. Exercise:
Week 1. Walk Away the pounds tape 3x – 20 min
Strength Training 6 exercises light weights twice a week
Week 2. Walk Away the pounds tape or trampoline 4X/wk 20Min.
Strength Training 8 exercises – increase Weights 3X/wk
Week 3. Add 5 minutes to cardio – 25 min, 4X/wk
Strength 4X/wk – 2X chest and back
2X Arms and Legs
Week 4. Add 5 min to cardio – 30 min
Strength 4-5X/WK 2X chest, back and shoulders
2X Arms and Legs
1X Balance
Week 5. Add 10 min to cardio – 40 min, 4X/wk
Strength – Continue Program
3. Embrace my mantra that I don’t have to take care of everything
and everyone – learn to say NO.
4. Keep our house clutter-free.
a. Use Office for bills not ready to pay or mail.
b. Put all torn out articles in files.
c. Throw Out!!!
5. Finish Projects:
1. Mary’s needlepoint
2. Needlepoint from 30 years ago – one square left
3. Jared’s Rug – from 20 years ago.
4. Redo existing albums and scan to computer.
5. Sort, scan and put in albums pics in boxes.
6. Finish knitting sweater
6. Telephone etiquette
7. Work on staying focused – Use timer
So let us know how you're doing with your goals.
