The Key to Picking S.M.A.R.T. Wellness Goals

by | Jan 10, 2012 | Self-Care, Wellness Plan, Wellness Tips & Information

by Dr. Donna L. Hamilton, MD, MS

This is the time of year when people vow to make positive changes in their lives. Whether you want to release weight, get out of debt, or start a new hobby it’s important to set yourself up for success.  One way to do this is to start with relatively easy goals you can achieve and then gradually challenge yourself more and more.

Need ideas to get started? Check out these tips for picking “SMART” wellness goals.

S:      Specific: Be specific about what you are going to do and when you are going   to do it.  “Start exercising,” “Straighten up my house,” or “Have more fun,” are not specific goals. “Walk an extra 10 minutes every day,”  “Spend 20 minutes a week cleaning out my closets,” or “Call one of my friends twice a month just to chat” are specific.

M:     Measurable: Pick something that you can clearly measure achieving. You can pick your own criteria for success. Questions like “How often do I want to do it?” “How much do I want to accomplish?” or “How will I know when I accomplished it?” are good ways to decide if your goal is measurable.   Measurable goals help you notice your progress along the way.  They also give you an opportunity to celebrate milestones.

A:     Aligned:  Pick goals that are aligned with your priorities, dreams, and values. You are more likely to do something if you believe in it and really want it.  Asking questions like, “How does this goal fit into my life plan?” or “How will I feel after achieving this goal?” can help you decide if your goal is aligned with you.

R:      Realistic: This is REALLY important.  You have to set yourself up for success.  Pick goals that you are ready, willing, and able to achieve right now.  Even if it feels too easy, it’s progress for you if it’s more than you were doing before. Plan to build on your success.  You can challenge yourself more as you make progress

For example, if you haven’t exercised in years and get tired walking to the mail box, it probably isn’t realistic to immediately start walking 5 miles every day.  Walking around the block once a week is more realistic. After you consistently meet that goal, increase to twice a week.  Then walk 2 blocks twice a week, then three times a week. You get the idea. Eventually you can work up to walking 5 miles every day. You are more likely to reach your goal and keep doing it if you pick realistic milestones. Remember-it doesn’t have to be hard! Pick realistic goals and keep building on your successes.

T:      Timely:  Give yourself a time frame to complete your goal. Remember to be realistic when picking your time frame. If you’ve had a habit for 30 years, it might take longer than a week to finally kick it.  You can always renegotiate your time frame. Time frames give a sense of urgency and commitment.  Even procrastinators kick into gear when their due date is approaching.   In addition to picking a completion date, be sure to pick a start date.

Excerpted from It’s Easier than You Think: Tips for Improving Personal Wellness Now

© 2010 Donna L. Hamilton, MD

Holistic Wellness Speaker Dr. Donna L. Hamilton, MD, MS supports people in becoming optimally healthy.  She passionately teaches people what being healthy really means and provides practical tools and strategies to address the five key areas affecting health.  Dr. Hamilton-a former board certified pediatrician-is Chief Wellness Officer and owner of Manifest Excellence, LLC.  She specializes in holistic wellness promotion and speaks nationally on this topic.  Dr. Hamilton teaches a comprehensive approach to health and wellness that addresses mental, emotional, social, spiritual and physical well-being. To schedule a wellness presentation for your group or request a copy of her  complimentary personal wellness guide, “It’s Easier than you Think,” visit http://www.ManifestExcellence.com

Donna Hamilton, MD, MS, FAAP
Follow Me
Latest posts by Donna Hamilton, MD, MS, FAAP (see all)