How to set goals & get them done!

Have you heard of the SMART goal? SMART is an acronym that stands for: specific, measurable, achievable, realistic, and time-bound. Do you ever wonder why you set a goal and forget about it?

There are 2 reasons why your goals are not getting done.

1. Your not incorporating the SMART goal

2. Your not creating a plan of action and back-up plan

What do I mean by "plan of action" and "back-up plan"? Once you create your SMART goal, you have to put that goal of yours down on paper, or in your calendar (I do both). Writing it down and adding the activity to your calendar makes is much more likely that you won't forget about your goal 2 weeks from now. Being human means you are super motivated for the first couple days, then eventually you fall off, and eventually forget about the whole goal.

Your back-up plan is where you brainstorm any possible barriers that might steer you away from your goal. Once you recognize the potential barriers, create "if" "then" statements to counter each barrier. Write these "if" "then" statements down and repeat it three times.

So now you have the recipe to success. Lets give an example of what this would look like:

My SMART goal is to go for a medium-paced jog (specific/realistic), for 30 minutes (measurable/achievable), every Sunday for the next 6 weeks (time-bound). A medium paced jog, for 30 minutes every Sunday for 6 weeks straight is a SMART goal! Here's some examples of not so smart goals:

• I will lose 25 pounds (not time-bound or specific)

• I will cut out carbs for a month (not specific or measurable)

• I will lose 2 pounds every week (not realistic or

achievable)

• I will drink a gallon of water a day (measurable, but not time-bound)

So now that you have your SMART goal, lets create a plan of action and brainstorm some barriers.

Plan of action: I will set an alarm for 10am in my phone to repeat for every Sunday. I will label this alarm as (30 minute run). I will also write down my SMART goal on a sticky note and post it on my mirror in my room. That way I see my goal every day when I get ready for my day.

Potential Barriers:

1. Its raining

2. Something unexpected comes up

3. I simply don't feel like it

4. I ate too much for brunch and I don't want to run on a full stomach

Back-up Plan:

1. If its raining, then I will go for a run on a treadmill at the park district

2. If something unexpected comes up, then I will go for a run first thing Monday morning

3. If I simply don't feel like it, then I will put on a cute running outfit and reward myself with a bubble bath

4. If I ate too much for brunch with friends, then I will set a timer for 2 hours, prepare my running outfit, and relax/digest until the timer goes off

Know yourself and your tendencies. Be honest and open with yourself. Creating a plan like this will keep you accountable and really help you get to know your habits. Everyone has different goals with different plans and back up plans. Make yours unique!

If your looking to improve your lifestyle and habits, take a look at my Weight Loss Transformation Package or my Built Body Package. Each package comes with a complementary mental strength guide that includes more information like this!