How to Make SMART Goals

Getting ready to write down your New Year’s resolutions? Are you tired of making goals, just to give up before you make a dent in them? Most people quit within the first month, because their goals are too lofty or there’s no real plan to get there!

What are SMART Goals? They’re goals that are Specific, Measurable, Attainable, Relevant and Time-based. Here are some examples of this!

Specific - Instead of “I want to lose weight”, say “I will lose 10 lbs in 2 months”.
Measurable - Instead of “I want to get better at running”, say “I will decrease my mile time by 1 min”.
Attainable - Instead of “I want to lose 50 pounds in the next two months”, say “I will lose 5 pounds each month for the next 10 months.”
Relevant - Instead of “I want to lose weight, so I will take up running”, say “I will lose weight by finding the best balanced approach for me and my lifestyle and implementing those things.”
Time-based - Instead of “I want to lose 50 pounds”, say “I will lose 50 pounds by December 1st”.

Why is this important? It helps you create specific, attainable goals and allows you to create a plan of action to actually achieve your goals! Here’s a step-by-step guide to get you there this year!

STEP 1

Write down your top three goals and give them a measurable factor and an attainable time frame.

Example:
Goal 1 - Lose 30 pounds by June 1st.
Goal 2 - Read four novels by December 31st.
Goal 3 - Reduce my fast food intake to one time per month by April 1st.

STEP 2

Take each goal and break it down into small, unintimidating steps.

Example:
Goal 1 - Lose 30 pounds by June 1st.
a. Track all of my steps to ensure I’m following through
i. Purchase a weekly calendar
ii. Every Sunday, write down my daily and weekly goals
iii. Set aside 15 min at the end of each day to make sure I’ve completed all of my tracking.
iv. Each day, cross off what I’ve accomplished
b. Lose 5 pounds each month for 6 months
i. Calculate my maintenance calories
1. Download My Fitness Pal food tracking app
2. Track my food and beverages each day for 2 full weeks
3. Average out my calories and macronutrients for the 2 weeks to find my maintenance
4. Repeat every month in case my maintenance changes
ii. Eat in a 350 calorie deficit each day
1. Plan out my meals every week
2. Food prep every Sunday for the week
3. Prioritize protein and healthy fats
iii. Increase my steps by 2,000 steps per day
1. Walk on the treadmill or go for a walk for 5-10 min each morning
2. Park at the far end of the parking lot at the grocery store
3. Take the stairs instead of the elevator at work
4. Switch to a small glass at work so I need to walk to refill my water more often
iv. Complete 3 strength workouts per week
1. Hire a personal trainer
2. Schedule child care in advance for the week or month
3. Write down my workouts in a notebook or app
4. Create a “no equipment” workout in case I can’t make it to the gym

Goal 2 - Read four novels by December 31.
a. Read one book every 3 months.
i. Finish book one by March 31st, book two by June 30th, book three by September 30th and book four by December 31st.
ii. Mark my calendar for when my books should be half way done and completed.
b. Set aside 15 min twice a day to read with no distractions
i. Wake up 15 min early
ii. Skip TV and read when the kids go to bed
iii. Keep my book next to my bed
iv. Take my book with me when I know I’ll be waiting (doctor’s office, kids’ pick up, etc)
v. Pick my next book when I have 1-2 chapters left, so I have it ready to go

Goal 3 - Reduce my fast food intake to one time per month by April 1st.
a. Since I’m eating fast food twice per week currently, cut down to once per week
i. Prep food in advance
1. Meal prep on Sundays
2. Create a daily dinner calendar
3. Set up recurring weekly grocery deliveries
4. Make double batches of meals and freeze for the next week
5. Include faux fast food meals to curb cravings (homemade burgers, pizza, etc)
6. Plan my one fast food outing at the beginning of the week
ii. After six weeks, cut down to one fast food outing every other week
1. Continue steps above
2. Plan my one fast food outing every other week in advance
iii. After six weeks, cut down to one fast food outing every month
1. Continue steps above
2. Plan my one fast food outing every other month in advance
iv. Buy a calendar and give myself a star for each day I do not have fast food

STEP 3

Create ways to celebrate your big and small victories!

Example:
Goal 1 - Lose 30 pounds by June 1st.
- Each month I hit my 5 pound weight loss goal, I will get a manicure.
- At the halfway mark, if I hit my 15 pound weight loss goal, I will get the “deluxe” pedicure with my manicure.
- When I hit my 6 month goal of losing 30 pounds, I will go on a weekend trip to a spa.

Goal 2 - Read 4 novels by December 31st.
- Each time I finish my book by the due date, I will buy a new fishing lure.
- At the half way mark, if I’ve finished two books on time, I will go on a weekend fishing trip to the lake.
- At the end of the year, when I’ve completed all four books, I will plan a long weekend fishing trip with my best friend and go on a day fishing charter boat.

Goal 3 - Reduce my fast food intake to one time per month by April 1st.
- For every two weeks I do not have fast fast food more than once, I will treat myself to a trip to the movies.
- At the halfway mark, if I have completed each week as I’ve planned, I will go shopping and I will pick up that amazing (fill in the blank) that I’ve been eyeing.
- After 6 months, if I’ve completed my goal, I will treat myself to a 90 minute massage.

STEP 4

Find ways to keep track of your progress!
- Buy a weekly calendar for the year
- Each week, spend time writing your daily/weekly/monthly goals into the calendar
- Each evening, check off the things you accomplished
- Write down checkpoints: halfway marks, goals with specific dates, when you get your prizes, etc.
- Make it fun and use stickers to mark down days of full completion

STEP 5

Ask a friend or family member to help you stay accountable. Tell them your step by step plan and your goals. Ask them to check in on you and ask if it’s okay for you to check in with them to let them know how you’re progressing! If you have a friend with similar goals, maybe they’d like to join in your journey and you can hold each other accountable!

Pick specific days/times to check in with each other, such as every Sunday at 6pm you set up a phone call. Put that call into your calendar, too!

STEP 6

Keep those goals always on your mind!
- Re-read your list of goals and mini-steps every week!! This is important. It will keep them in the forefront of your mind.
- Make post it notes to remind you. Stick them on your bathroom mirror, on the refrigerator, on the side of your computer screen or water bottle, even in your calendar!
- Set alarms in your phone to go off every few days to give you a little reminder.
- Write notes on your list of goals or on post it notes, explaining why it’s important to you. For example:
Losing 30 pounds will help me stay healthy for my family, allow me to play with my kids, and make me feel better about myself.

These six steps should help you get further with your New Year’s resolutions than ever before! The bottom line is, it’s not easy to stick to your goals, but almost impossible if you’re not prepared! Make your goals, create a plan, prepare yourself for times where it may be a challenge, reward yourself when you hit those milestones and let’s get going!