SMART Goal Setting for the New Year

Here we go again making New Year’s Resolutions and getting ready to break them! Why is it so easy to identify a need for change, yet so difficult to master the change? Could it be because the method we use to achieve the goal is not SMART? I’m guilty. Sometimes I wish for a change and employ no method at all, thus setting myself up for failure. That’s why I’m sharing this blog post, not so much for all of you, but to help me commit to setting SMART goals that employ effective methods to attain them.

What is a SMART goal?

A SMART goal is specific.

A SMART goal is measurable.

A SMART goal is achievable or attainable.

A SMART goal is realistic or reachable.

Finally, a SMART goal is timely or time bound. It has an end.

“I’m going to lose weight,” is not a SMART goal.

 “I’m going to lose 5 pounds,” is specific and measurable.

“I’m going to lose 5 pounds in two months,” is specific, measurable, achievable, and time bound.

“I’m going to lose 5 pounds in two months by tracking my calories daily,” is also realistic. It provides a specific goal that can be measured for progress, it can be done, it has an end, and it includes a plan, or HOW, for success.

Here is another example:

“I’m going to write a book this year.”

What is wrong with this goal? A year ought to be enough time to write a book, unless you don’t begin, or stay on task, or know what book you are going to write, etc.

Here is a much better example. You might call it SMART.

“I’m going to write a 200-page book about gardening in 2018 by generating 1500 new words per week. I will re-write the previous week’s word count weekly. I will use the final 3 months of the year for editing, proofing, and cover design.”

Can you see how the latter description might lead to greater success than the first? It’s absolutely attainable, and may even be accomplished more quickly than the timeline requires. And that’s okay! It’s specific including what I want to accomplish and how and when I plan to complete the task. It is measurable on a weekly basis, so I will know if I am ahead of or behind schedule. Because it is measurable, it can easily be broken down into daily goals or expanded to monthly goals.

There! I’ve just defined two SMART goals for you for the New Year! (I’m not really writing a book on gardening, so you can take that goal and run with it if you would like!)

Remember: Specific. Measurable. Attainable. Realistic. Timely.

What is your SMART goal for 2018? I'd love to hear about it in the comments below.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

- Carol aka Running Granny Green

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Tuesday's Training Tip: Make Small Changes

Here is your first training tip of 2016. This one is easy - make some small changes. Why small changes? They are easier to stay with and they add up over time, just like the extra calories you consumed a few at a time added up over the holidays! Let's look at some ways to make small changes that have potential for big impact.

Are you sedentary? You don't have to commit to running a marathon in September. Find a way to move a little more. Chobani has compiled this list of easy ways to burn 100 calories. Some of them may surprise you.

Are you moderately active? If you workout three times a week, consider adding a fourth workout or extending your current workout an additional 10-20 minutes. Walkers can add a half mile to their stroll. It's only a few more minutes. Let it pay off!

Did you stop? Guilty! November and December wreaked havoc on my fitness routine! I recommitted by finding a half marathon for which to prepare. Finding and committing to a race doesn't require any physical exertion, but it will make a big impact on your commitment to running. It's a mental trick and it works! I began training yesterday. It felt good! I resolved to run a race and other resolutions - get back into shape, lose a few pounds, get more done in my day - will fall into place as I pursue the half marathon goal.

Are you fit and never struggle with setbacks? If so, please share your training tips! Do you have a tip for making small changes with big impact? I would love to hear about it. Please comment below.

What small changes will you be making in 2016?

Next week we will be talking about ways to cut 100 calories. Remember, small changes can add up!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

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