Goal: What have you decided to change in your life? April 2022
What is the area of change will you be focusing on for the next three months?
For example, losing 20 pounds in 6 months, stopping smoking, or improving overall fitness. Maybe your goal is to exercise three times a week on Monday, Wednesday, and Friday for an hour each time, while eating a 1,500-calorie well-balanced diet daily, etc.
What 3-6 month SMART goals would help you focus on the change you want?
You are asked to read the SMART goal description and then list the SMART step(s) you want to begin in Week One as you move toward successfully meeting your 3-6 month goal.
Your SMART goals should incorporate the following:
Specific: Your goal should be clear and concise i.e., speak with a medical provider for clearance for a new exercise program; meet with a nutritionist to plan a well-balanced diet; purchase any equipment or a gym membership for exercise.
"The goal is to quit smoking. I will meet with my physician to understand the physical effects of withdrawal."
What is your specific goal? ___________________________________________
Measurable: You should be able to measure your goal i.e. start exercising this week for 20 minutes and work up to a goal of one hour or follow an approved diet and record how much weight you lost or set a quit smoking date.
" I will set a quit smoking date within the month and put a note on my calendar for every successful day I reach in my goal to quit smoking."
How will you measure this goal? _____________________________________________
Action-Oriented: Your first action step should be in your direct control i.e., do you have more energy in am or pm for your exercise program; do you exercise alone or with a support person.
What is your first action step to quit smoking? _________________________________
"I will get rid of all the cigarettes in my home, car, and at work. I will tell my friends and family about my Quit Day. "
Realistic: Work on small lifestyle changes that are simple and easy to complete.
"I will stock up on oral substitutes--sugarless gum, carrot sticks, etc. I will practice saying 'No thank you, I don't smoke'" " I will keep active--walking, exercising or doing other activities. I will avoid people who are smoking. I will avoid situations where the urge to smoke is too strong."
List your small lifestyle changes to meet your goal ____________________________
Timed: Your goal should be tied to a timetable for completing.
"What I am doing is not easy so I will reward myself at the end of every week in ways that don't cost money: visit a park, take a free class, see an exhibit, or go to the library."
How will you record your successes? Record your slips and ask what went wrong.
What is your timetable for completing your goal? _______________________________