The Key to Picking SMART Wellness Goals

by | Jan 5, 2015 | Self-Care, Wellness Plan, Wellness Tips & Information

by Dr. Donna L. Hamilton, MD, MS

Choosing SMART Wellness Goals

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

 

The Ultimate Health and Wellness Guide Dr. Donna Hamilton, MD has a mission to help everyone live the healthy, satisfying lives they’re meant to lead. A dynamic holistic wellness speaker, Dr. Hamilton passionately teaches what being healthy really means and how to do it in a way that fits your unique needs. Her easy, practical tips assist you with assessing the entire wellness landscape and appropriately planning your personal wellness journey. Her workbook Wellness Your Way combines evidence based counseling and coaching skills with her primary care medicine wisdom to assist readers on this journey. For more information or to book Dr. Hamilton for speaking engagements click here or visit www.DonnaHamiltonMD.com

© 2010 Donna L. Hamilton, MD

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