Motivation Monday: SMART goals

We all know Mondays can be tough. Maybe you had fun in the sun with your family all weekend and now it is back to “reality”. Even though Monday typically has a bad reputation, it can be a new beginning to a goal you would like to accomplish.

SMART goals stand for: SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIMED. It is important when you make a goal it is all of these things. Here is an example:

Your goal: I will read more.

This goal is vague. How will you know when you achieved your goal? Make it SMART:

I will read 20 minutes per day at least 3 times this week of July 11-17.

SPECIFIC and MEASURABLE: You will know if you reached your goal on July 17th by reviewing if you have 3, 20 minute sessions of reading in.

ATTAINABLE and REALISTIC: If you went from no reading at all to trying to read 3 hours per day everyday during the week, that might not be attainable due to time restrictions. It would not be realistic to expect to go from no reading to 3 hours per day. The goal of 20 minutes, 3 days during the week is realistic and attainable.

TIMED: It is important to time your goals. If you say you will achieve this goal for the rest of your life it may become overwhelming. Make your goals for the week, month or year, depending if it is a short or long term goal. Start small and work your way up.

Tips for goals:

  • Make sure you plan for “life” getting in the way. Avoid setting up for failure by being too ambitious right away. For example, going from no exercise to exercise every single day of the week. Start with 2 or 3 days and build from there.
  •   If you are not successful the first time, do not give it all up. Adjust your goal and move forward.
  • Seek help. Tell a partner or family member about your goal and have them ask you about it occasionally.


    Happy: Photo by Carmela Nava / CC BY 2.0



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