The Importance of Setting SMART Health Goals

“I really need to get rid of this gut”… “I want to tone up more”… “I should start eating healthier”

Do any of these sound familiar? Perhaps you’ve muttered something similar to yourself after stepping on the doctor’s office scale, slipping on that festive cocktail dress or pair of formal slacks that you haven’t worn for 6 months, or it might be a confession between friends while sipping on a few beers or glasses of wine. Whatever the scenario may be, thoughts like these, while full of well-meaning intention, quickly get “swept under the rug” when they lack a clear, well-defined plan for success.

SMART goals are the building blocks for short-term and long-term success. SMART Goals are:

S – Specific (What specifically will I achieve?)
M – Measurable (How will I measure it?)
A – Attainable (Is it attainable?)
R – Relevant (Is it relevant to my larger goals?)
T – Timed (By what date will I achieve it?)

STEP 1: WRITE IT DOWN
The first step of creating a successful SMART goal is to convert our thoughts into words. This action makes our goal tangible and puts it down on paper (or computer) right in front of us.

Instead of:
“I will get in better shape”

Make is SMART:
“I will be able to run/jog for 1 hour without stopping by January 1″ OR
“I will complete a 10K race within 1 hour by January 1″

Instead of:
“I’m going to lose weight”

Make is SMART:
“I will lose 12 pounds by May 15″ OR
“I will be lose 2 inches from my waist by May 15″

Instead of:
“I’m going to improve my cholesterol”

Make is SMART:
“I will lower my total cholesterol to be under 200 by September 30″ OR
“I will raise my HDL cholesterol 50 and lower my LDL cholesterol 100 by September 30″

STEP 2: SET MILESTONES
If your goal is to reach, for example, specific cholesterol numbers, you’ll have to schedule a few appointments to measure and assess your progress. In order to reach those cholesterol goals by September 30, perhaps you need to create appointments to get your cholesterol checked. If your current cholesterol numbers are 35 (HDL) and 130 (LDL) then your milestones could be:
“By January 30, I will lower my LDL to 120 and raise my HDL to 40″
“By May 30, I will lower my LDL to 110 and raise my HDL to 45″

STEP 3: CREATE ACTION STEPS
Establishing monthly or bimonthly activities are the day-to-day adjustments that will keep you on track. In order to improve your cholesterol, perhaps you want to focus on exercise, eating more vegetables, and eating more fish (specifically those high in Omega 3 fatty acids). Your action steps might be:
“From now through January 15, I will walk or jog for 30 minutes 4 days a week”
“From now through January 15, I will eat 1 cup of vegetables every day.”

As you begin to see improvements and hit your milestones, you will continue to refine your action steps. Your subsequent goals might look like this:
“From now through June 15, I will walk or jog for 45 minutes 5 days a week”
“From now through January 15, I will eat 2 cups of vegetables every day.”

STEP 4: SHARE YOUR GOALS
Take the time to share your goals and progress with friends and family. Having other people who are aware of your efforts and who will participate with you will help hold you accountable. If you would like assistance in setting goals that will help improve your health, speak with your doctor or nutritionist, and consider working with a personal trainer or health coach to help you as you embark on your new health goals.

STEP 5: REWARD YOURSELF
As you accomplish those action steps and hit those milestones, have pre-set rewards to enjoy your success. Anything from getting a massage, to going to a sports game or theater performance, or even taking a weekend vacation can all be healthy ways to reward yourself and to remind you to enjoy the process.