Using S.M.A.R.T goals to change a habit

If you are setting yourself any type of  goal a useful tool is the S.M.A.R.T formula:

 S  pecfic

M easureable

A  chieveable

R  ealistic

T imely

A Specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the four “W” questions:

•           Who:      Who is involved?
•           What:     What do I want to accomplish?
•           Where:    Identify a location (if applicable).
•           When:     Establish a time frame.
A general goal would be “Start exercising.” A specific goal would be as detailed as mine current goal is with the addition of including a time frame.

A Measureable goal establishes concrete criteria for measuring progress toward the attainment of your goal. When you measure your progress, you stay on track, reach your target dates, and experience the thrill of achievement that motivates you to continue the effort required to reach your goal. Ask yourself questions such as “how much?”, “how many?” and “how will I know when it is accomplished?”. For my goal I know I need to do 10 minutes of exercise every day.

An Achievable goal is one that is reasonable, for example, if your goal relates to losing weight your success or failure depends on setting practical goals. Losing 15 pounds in 30 days is unrealistic although losing six pounds in 30 days is reasonable. Don’t set yourself up for failure by setting goals that are out of reach.

A Realistic goal must represent an objective toward which you are both willing and able to work. Your goal is realistic if you truly believe that it can be accomplished or if you have accomplished anything similar in the past.

A Timely goal needs a time frame. With no time frame tied to it there’s no sense of urgency. If you want to stop a bad habit, when do you want to do it by? “Someday” won’t work and if you anchor it within a timeframe, “by the end of August”, then you’ve set your unconscious mind into motion to begin working on the goal. This part of the formula isn’t reflected in my goal yet.

Using this formula my revised goal is “For two weeks, starting on 16 November, I will exercise for 10 minutes every day so that my heart rate is increased enough to make me puff”. Once I have achieved my first goal I will then set myself a more challenging goal.