SMART - Goal Setting


Simple & Specific

What specifically am I trying to accomplish?


 How will I measure when I have arrived?


How will I know when to adjust my goals?


Is it possible and realistic at this time?


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


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