New Year’s resolutions are notoriously difficult to keep.
* Get fit.
* Exercise more.
* Lose weight.
* Land that new job.
* Enjoy more quality time with family and friends.
* Spend less money (or it’s level-headed cousin… save more money).
These seem like great goals, and a lot of us started 2022 with them in mind.
But now we’re a few weeks into the New Year, and this is exactly the time we start loosening up on the promises we made to ourselves.
Some research estimates that 62% of us drop our New Year’s Resolutions by February 1st.
Why does this happen year... after year... after year?
Because for many of us, this is far from our first time trying to incorporate these same habits, or make these identical changes.
We’re over them…. We’re not seeing results as quickly as we would like….. We’re bored….. We’re not having any fun…. Sounded better before we had to actually do them….. We don’t think these goals are even worth the trouble….
Yes to all of that, but mostly, we didn’t have a plan.
We just said, “I’m going to exercise more, start eating ‘clean’, and give up wine for the month of January.”
Those goals are too vague.
And so they don’t work.
And then we think that goal setting is pointless, but it’s not!
Visualizing the future and setting goals is an essential part of living an intentional, exciting (sometimes uncomfortable, but definitely worth it) life!
Hello SMART(Y) Goals!
SMART Goals are an easy and popular goal-setting framework that forces you to get very clear on exactly what you want and how you’ll know when you get there. YES!!
I added in my own letter (Y) at the end to include the critical mindset piece that is so often forgotten in habit change and goal achievement.
SMART(Y) is an acronym for Specific, Measurable, Attainable, Relevant, Time-Bound and Why (Y).
Print out the SMART(Y) Goals Worksheet I created for you and recommit to your goals so they actually stick this time!
SMART(Y) Goals Worksheet
.pdf
Download PDF • 32KB
Imagine your initial goal is this common one:
I'm going to get healthy.
Let's go through and make it SMART(Y)!
S - SPECIFIC:
Forget being vague, create clear and focused goals!
Get very detailed about what you want to accomplish.
If you’re not exactly sure, grab a piece of paper and brainstorm some thoughts that might make you feel more fulfilled and excited about your life.
Think: who, what, when and where.
When we know where we’re going, it’s so much easier to get there.
* I will drink a cup of warm water with lemon every morning.
M - MEASURABLE:
What is your clear measure of success? How will you determine if you’ve achieved the goal?
How much… how many…. how specifically will you know?
This solidifies the goal as tangible in your mind; you have a distinct end goal to work towards.
* I will make a quick note on my phone each morning once I do it.
A - ACHIEVABLE:
Make sure your goal is something that you can reasonably accomplish or at least come close to.
If you have a BIG goal in mind, what are the smaller steps you can take to help you get there?
For example; things you need to learn, courses you can take, jobs you can apply for etc…
Create goals out of the stepping stones and get on the path to success.
* I’m starting small as I work toward incorporating other healthy habits into my day.
R – RELEVANT:
Why are you setting this goal now?
How does this goal align with your broader vision for your future?
* I am creating important evidence that I am someone who prioritizes making healthy decisions - starting first thing in the morning!
T – TIME-BOUND:
Set realistic time goals; identify a target date.
If you are anything like me, “No End Date” is an open invitation to take as long as humanly possible to accomplish something.
Break larger goals up into smaller time increments.
We often underestimate what we can do in the long-term, and overestimate what we can do in the short term.
* In 30 days, this will be a daily habit that I look forward to each morning.
Y - WHY?
I added this last letter myself (allowing for a bit of artistic freedom with the Y/WHY swap 💃) because understanding WHY you’re doing something is critically important to actually sticking with it.
Once you’ve gone through the above steps, take a look at your goal.
Ask yourself, Why does this matter? Why is it important to me?
There are no ‘right’ or ‘wrong’ answers, just an opportunity for you to get curious with the intent of understanding yourself better.
Once you have an answer, ask again… but why??
Asking yourself this question a few times (5 or more!) will get you to a place where you can really understand your deeper motivation.
THIS is the Good Stuff.
Be prepared to surprise yourself.
Initial Goal: I'm going to get healthy.
Why? I don't want to feel tired and out of shape
Why? I want to look good and have energy for the things I want to do
Why? I want my children to have a vibrant mother and to set an example of what healthy can be for them.
Why? I want to feel proud of myself and how I live my life.
Why? I only get this one life to live and I want to take care of myself, be around for my friends and family, and live a full and happy life.
What might change with this newfound perspective?
SUMMARY
Rewrite your goals using the SMART(Y) framework, and then post them somewhere you’ll see them regularly.
** PRO TIP!! Check out these other tips for making habits stick!
S - Specific; what exactly do you want
M- Measurable; how will you know you’ve achieved it
A - Achievable; attaining this goal is within your reach
R - Relevant; this goal aligns with how you see your future self
T - Time Bound; there is an end date
Y- Why, your deep down reason for wanting to achieve this goal.
The real brilliance of setting SMART(Y) Goals is that they require you to get very clear about what you want.
So often we are just going through the motions without a clear way forward.
Let’s get intentional!
Print out and take some time to complete the SMART(Y) Goals Worksheet.
You will not only have renewed interest in your goal, but a clear path toward achieving it.
What goals are you working on? Share below!
