How to Set SMART Health Goals in 2021
As we prepare to enter the new year, it’s the perfect time to set achievable goals using the SMART goal-setting strategy. Rather than formulating nebulous resolutions that fade by mid-February, create a consistent system to maximize your ability to achieve those resolutions by setting specific, measurable, attainable, relevant, and time-bound goals. The SMART framework keeps goals manageable and helps you stay on track to achieve the results you want slowly but surely.
SMART GOAL SETTING
S: SPECIFIC
A specific goal is clear and precise versus a general statement: a general “get healthy” resolution vs. a clear statement as to how exactly you will get healthy. Break down your overarching goal of “get healthy” into smaller, detailed steps:
losing 10 pounds in 2021
exercising three times a week for thirty minutes and outlining the type of workout you will complete
planning nutritious meals each week
setting aside a half-hour daily in your schedule to complete your physical therapy exercises
M: MEASURABLE
A measurable goal tracks your progress with specific numbers in mind, such as the number of workouts completed each week or the exact number of pounds lost by a set date. It’s important to actively monitor and track the progress you make so that you can adjust your plan to achieve your goals as needed.
A: ATTAINABLE
An attainable goal refers to setting a goal that is doable and realistic within a reasonable timeframe. Don’t set extreme goals that cannot be reached, such as losing 5 pounds in two weeks. An attainable, realistic goal would be to lose 5 pounds in two months.
R: RELEVANT
A relevant goal is one that is pertinent and important to your life as it is now, not what you think you “should” do. A relevant goal is one that you have the time and resources to accomplish. Your stated goal may be to “get healthy” and you may have crafted a specific goal of exercising three times a week for thirty minutes. Ask yourself whether you have the time and physical capacity to maintain a three-day-a-week exercise routine. If not, reassess the goal and set one that is doable for you, starting off with one workout a week and working up to exercising three times a week as you build the habit of exercise.
T: TIMEBOUND
A time-bound goal is a goal that has a deadline attached to it. It’s imperative to set a date for when you want to see your goal achieved and changes made. Give yourself enough time to reach these goals and set smaller goals to accomplish in shorter periods of time. For example, if you set a goal to lose 10 pounds by June 1, 2021, break that down into smaller time-bound goals: losing 3 pounds by February 1, 3 more pounds by April 1, and the last 4 pounds by June 1.
As you look forward to 2021 and dream up your resolutions for this coming year, remember to set SMART goals to achieve the changes you want in the new year!
