Whether it is trying to become a better student, lose weight, be healthier overall, or any other personal goal that you are trying to accomplish, it is hard to figure out a way to start. In my health coaching, I always have a sit-down conversation about what exactly the client is trying to accomplish, and then we put pen to paper and fill out a SMART Goal plan. SMART stands for Specific, Measurable, Attainable, Realistic, and Time-Bound or Timely. SMART goals help you set goals that are clear, attainable and meaningful. Establishing clarity in your goals will help you establish the motivation and focus you will need to be successful and achieve the goals you set.
Let’s break down what SMART stands for and how to meet the criteria:
Specific means exactly how it sounds, the goal being established should be set and pointed. “What will you hope to achieve, or what will you be doing.”
Measurable is having the ability to find a way to see if you are moving towards your goal. An easy example of this would be that someone wants to put on muscle mass, they would be able to simply step on a scale and see if they are gaining weight. But to make it more specific, they could also step onto an InBody machine and see exactly what kind of weight they had put on each time they weigh in. The” form of data are you going to be collecting to see if you are making changes and eventually have met your goal” is what makes it measurable.
Attainable is somewhat subjective depending on the goal, but I will stick with the example of someone wanting to gain muscle. If you set a goal of gaining 25 pounds of muscle in a 3 month time frame, you probably are not setting a super realistic or attainable goal. Especially knowing how difficult it can be for some to gain muscle mass. “Do you have the skills and/or support to achieve this goal, or what adjustments would be needed to achieve it?”
Realistic and attainable tend to tie together closely for quite a few goals. One good example would be someone wanting to lose only body weight. It isn’t always realistic to lose weight and only lose body fat. You will also lose some muscle mass along the way, and it is really hard to separate the two tissues.
Time-Bound or Timely. What is the time frame in which you want to have the goal accomplished by. You should try to set a date to achieve your goal. This should help create long lasting habits, but there should be an end date and try to meet your goal for your SMART goals.
There are a few different ways and methods to create and establish goals, but SMART is an easy one that is spelled out for you in black and white! If you are looking to set some goals and make a few changes, feel free to sign up for a Lifestyle appointment with Dr. Brian If you want some direction with your fitness and wellness goals, you can always do an assessment/coaching appointment with me at Opp Family Chiropractic.
Brett Fredrickson
Exercise Specialist, Personal Trainer