SMART Goals

SMART - Goal Setting

Simple & Specific	*What specifically* am I trying to accomplish?**
Measurable	*How will I measure* when I have arrived?**
Adjustable	*How will I know when to adjust* my goals?**
Realistic	*Is it possible and realistic* at this time?**
Timely	*How much time will* it take me?**

SMART Goal – Setting.

Simple & Specific: Be very specific in your goals. Do not make them contingent upon another – let each stand alone. “Getting in Shape” is too vague of a goal. “I want to get in shape so I can look good at the high school or family reunion this fall, and finish the local 10k road race.”

Measurable: Your goals should be measurable. Use some concrete objective measure like weight or time. “ I want to loose 25 lbs. and run a 40 minute 10K by autumn”.

Adjustable: Be flexible in your approach. You may realize after a few weeks that you set the standards a bit high, or too low. “ I think I can loose 20 pounds and run a 45 minute 10K by autumn.”

Realistic: Goals that are too easily reached could lead to boredom, while goals that are extremely difficult could lead to frustration or dropout. Challenging goals will allow you to feel a sense of accomplishment and pride, while leaving room for future progress. “All right, 15 lbs. weight loss and finishing a 10K by autumn”

Timely: Attach a time element to your goals – breaking them down into monthly, weekly and even daily goals. “I will lose 1 lb. per week by participating in physical activity five days a week (Mon., Wed, Fri – walk/jog/run, followed by l5 minutes of strength training, Tues./Thurs. will include cycling and stair climbing) and complete a 5k road race on September 30 (increase my 20 minute walk/jog by 2 minutes more per week until October 30).”

New Month’s Fitness Resolutions” or “SMART Fitness Goal Setting," Bruce Cohen 2000