Setting S.M.A.R.T GOALS
It's been a hard month. We all feel it. I've been feeling this quite a bit lately, and I've had many conversations with my clients about this "doom and gloom" that is this Fall/Winter/2020 general theme...
Some of us used to look forward to winter because it meant travel, more family gatherings around the holidays, or more social time. Some of us might still be working from home and have found it hard to break up the day/weeks when there is no work/life balance. You might still feel a bit anxious about the uncertainty of COVID, or, on top of all these things, life may have been nasty to you this year...
Either way. There are a lot of clouds. So I wanted to check in and send a quick reminder about what S.M.A.R.T Goals are, and why they're so important.
If you're a part of The SHINE Program, you may have listened to the podcast that Dr. Tracy Cook and I did together a few weeks ago.
S.M.A.R.T Goals are:
S - Specific
M - Measurable
A - Achievable
R - Relevant
T - Time - Bound
Check out this reference - read more about SMART goals online.
Let's break this down.
S P E C I F I C
Try and be as specific as possible. Ask yourself as many questions as you can - we'll consider the "W" questions - who, what, when, where, which.
I'm going to use the example as "I want to lose 10 pounds" (because it's the one I hear most...). The goal of losing 10 pounds needs to come with specific actions - For example:
Who is this goal for? You? Why is this your goal?
What will you change in your daily life to help you achieve this goal? What exactly are you trying to accomplish?
When will you make the time in your day to day life to achieve this goal?
Where will you go?
Which obstacles might get in the way? What will you do if you have to face these obstacles?
M E A S U R E A B L E
A measurable goal is more tangible (and this is typically why I don't like the "I want to lose 10 pounds" goal). The harder and less measurable, the more frustrated we get. So, for example, IF the goal is to lose 10 pounds, think about what will help you measure progress (and no, it's not a scale or a measuring tape). Losing 10 pounds might mean you get stronger and/or faster. So a great way to measure progress would be to do a test workout. For example, how many push-ups can you do in a row today? Continue to do this push-up test every week, for as long as you have it set out that you are achieving this goal.
A C H I E V A B L E
If we cannot attain the goal we set out to achieve, it is likely we will be very disappointed with ourselves. This results in a cycle where we believe we aren't strong/good enough, thus making more unachievable goals. So, using weight loss again as an example, if you "FEEL" like you "COULD LOSE" 25 pounds, but haven't made a S.M.A.R.T goal before, then don't make your 2 month plan to lose 25 pounds. Why? Because we know losing 25 pounds in 2 months is unhealthy, unrealistic, and will make us miserable. Instead, focus on creating a smaller goal that is SUSTAINABLE. If we can sustain the journey, we can achieve the goal. Don't forget that.
R E L E V A N C E
Does this goal make sense for you? Is this goal relevant to your lifestyle? Is it necessary? If this goal is not in alignment with the rest of your life and your values, then it's important to reconsider.
For example, if you're struggling with a job that is primarily shift work, and getting adequate sleep is a challenge, on top of eating enough food, it is very likely that making a weight loss goal is not relevant to your current lifestyle and needs. Be honest with yourself about what you need and are able to work with.
T I M E - B O U N D
Or time specific. Again, be realistic or it won't be attainable. What's that saying, Slow and Steady wins the race? Well, that is usually true, and again, if weight loss is your journey and goal, that is ESPECIALLY the case. Be gentle with your time boundaries, and make sure the other components fit the time you've given yourself.
Having a goal to strive for is important. In life, and in the gym. How I perform in the gym affects my performance in business and my personal life. I believe that there is some transparency across both domains. We push ourselves in the gym - so we are strong, resilient, and persistent, and as a result, we are more strong, and resilient in our everyday life. I chose an example of weight loss because it's something I hear every week. But in truth, I don't think it's a great goal. Why? Because if in pursuit of your weight-loss goal you lose track of the fact that you might be performing better, your sleep is better, you have more energy, and you're happier - but you're stuck on the fact that you haven't lost 10 pounds yet - then what will losing 10 pounds really bring you?
Your goal might be stringing together 3 push-ups, or it might be renovating your kitchen. Whatever it is you aim to achieve, make sure you have a plan. Planning is KEY, and finding the best routine for you to achieve that goal is going to bring you more purpose and excitement, each and every day.
The process should be as enjoyable as the goal. And right now, we need more things to be excited for. So please take some time to consider this, especially if you're having a hard time with the changes of season/life right now.
I would love to hear more from you and chat about what your goals are, and how you can achieve them. I'm happy to help in any way, especially if some of those goals are physical ones!
Stay the course,
You got this!
Coach S