Goal Setting
GCreating S.M.A.R.T. Goals
It is essential to first understand what constitutes a well-designed goal in order to enjoy the maximum benefits of using goal setting as a way of improving one’s life. The most successful process for setting effective goals comes from creating “SMART” goals. The S.M.A.R.T acronym stands for:
S = Specific
M = Measurable
A = Attainable/Achievable
R = Realistic
T = Timely
S = Specific
A specific goal has a much greater chance of being accomplished than a goal that is stated in general terms. Provide enough detail so that there is no indecision as to what exactly the participant should be doing. An example of a general goal would be, "I am motivating you to eat healthy through increased consumption of fruits and vegetables. This includes a serving at one meal per day during the month of July."
M = Measurable
Choose a goal with progress that can be measured so the participant can see the change as it occurs. A measurable goal has an outcome that can be assessed either on a sliding scale (1-10), or as a hit or miss, success or failure. “Raise your grade point average from the 2.9 you earned last semester to a 3.3 this semester” is an example of a goal that is specific and measurable.
A = Attainable/Achievable
An achievable goal has an outcome that is possible given the participant’s current capabilities. If a participant views a goal as unattainable they may become demotivated and fail to try. As an example, if a person has never run a sub 8-minute mile in their life, setting a goal to run a sub 6-minute mile in the next 60 days will not be effective.
R = Realistic
Start small with goals that the participant can and will do and let them experience the joys of meeting those goals. Gradually increase goal intensity in collaborative discussions with the participant, to decide what the next goal(s) should be. In the previous example, it would be better to set a goal that had the incremental step of first running a sub 8 minute mile in the next 30 days. Once that is accomplished, set a goal of making 15 second improvements every 30 days thereafter for 4 months. This will provide the incremental and realistic targets that will motivate a participant.
T = Timely
Child goals setting should have a set timeframe whether it be measured in days, weeks or months. Setting an end point for the goal gives the participant a clear target to achieve. Be sure to use a system that provides frequent and timely reminders of the endpoint to eliminate the common excuses that would allow a participant to claim there was a flaw in the system.
Remember that follow-up is an essential component of using SMART goal setting as a method of improving one’s life. Feedback should be provided not only when goals are met but also when a participant fails to meet them. Adjust and try again to insure that the muscle memory developed over time will last a lifetime.