There are many types of goals: spiritual, professional, personal, sports, health, meditative...
I could go on and on with things you can set goals for, but it's not good to start with too much too fast. Just like a weight loss or exercise program, if you do too much at first, you're overwhelmed and quit.
So let's start with 3 goals, and we'll reassess them at intervals of 3 days, 3 weeks, and 3 months.
SMART goals are: SPECIFIC, MEASURABLE, ATTAINABLE, RECORDED, TIMELY
We will work on being specific, measurable, and attainable this week.
Next week we'll work on recording, and timeliness.
The easiest goal to start with, one that many people have worked with is WEIGHT LOSS.
So let's start with this as our goal.
SPECIFIC: I will lose 20 pounds by (insert date that is 3 months from the day you read this, or get started).
This is easily MEASURABLE by the scale. If you don't have one, you should get one to help measure your progress. You can use the one at your gym.
ATTAINABLE: This goal is attainable by:
1. Change my eating habits (not specific enough) Replace my morning bagel with a bowl of oatmeal with fruit in the morning.
2. Having a fruit and/or vegetable smoothie to replace a high calorie lunch. The natural sugar will be better for my system, and keep me from afternoon slump.
3. Increasing the lean protein in my meals, eating 5-6 servings of fruits and vegetables a day.
4. Drinking more water.
5. Taking a multivitamin.
6. Adding daily exercise to my routine. (
Okay, it seems like a LOT to take on, right? So instead of doing everything at once, break it down.
FOR THE NEXT 3 DAYS: I'll increase my water consumption, and replace my breakfast with oatmeal and fruit. (
FOR THE NEXT 3 WEEKS: I'll add a new healthy habit from my list above every three days.
FOR THE NEXT 3 MONTHS: I'll write in my journal, and keep track of my progress. I'll weigh in every Friday, so I give myself incentive to stick with my program over the weekend.
This is just one example of how you might write down your goals, and make yourself accountable. Start slow and add as time goes on, so it's not overwhelming.
Now think of another goal you'd like to accomplish in the next 3 months, and work out the details for the next 3 days, weeks, months, to make the goal a reality.
Next week I'll post about ways to track your progress.
Previous posts in this series:
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If you want to look forward, and work on your own, I'm using books from Tony Robbins, Master the Game, and Lisa Jacobs, Your Best Year to help me.