January 2009 - Getting "SMART"

It is that time of year again! You know what I mean - resolution time. I am not a supporter of making resolutions. I prefer to think in terms of making positive changes using a clear plan of simple steps to accomplish a goal. Too often people make ‘resolutions’ which are no more than wishes. We have all been caught in this never ending circle. When I look back, I can recall having made the same resolutions for years. However, I did not get closer to accomplishing any of them until I learned to think about goal-setting differently. Many of you have heard about SMART goals. It is a simple process where you go from the ‘I wish’ point to identifying steps to help you reach your goal.

As an example, let’s look at one the most common resolutions made each year - to lose weight. For many people who desire to lose weight, the process of trying to make the appropriate changes is pretty overwhelming. As a result, after a few weeks they have given up, feeling more like a failure than before.

Using the SMART goals system, the "S" represents being specific. ‘I want to lose weight’ becomes ‘I want to lose 20 pounds’. The "M" stands for measurable. How will you keep track? You could weigh yourself once a week, same day and time, and chart the results. Some people hate the idea of being weighed. There are options. You could try on a specific piece of clothing to see the changes over time. Or just measure you waist each week. The "A" is for achievable. Can you put in time for exercise and change eating/ cooking habits without making your life more difficult? "R" is for reasonable - will this change be positive and something you can maintain? "T" is for time-frame. It is important that your goal have a time limit to keep you focused and encouraged. The overall goal becomes "I want to lose 20 pounds over the next 4 months. I will exercise 4 days a week for at least 30 minutes and eat more fruits and vegetables. I will weigh myself once a week on Saturday morning when I get up and keep a graph on the computer."

Good luck on making your goals for this year SMART. And remember to plan rewards that will keep you encouraged along the way.

Blessings to you,

Jacqui