Challenging Your Approach to Objectives: A Focus on Goal Setting Techniques
Starting the new year with clear, achievable goals can be a powerful way to improve your life. To help you achieve success, UR Medicine offers valuable resources for goal setting.
One approach to setting SMARTER New Year's resolutions is by using the acronym SMARTER: Specific, Measurable or Meaningful, Attainable/Achievable, Realistic/Relevant, Time-bound, Evaluated, and Revised.
Setting Specific and Measurable Goals
To create effective resolutions, it's essential to define your goal clearly. Answer the "W" questions—Who, What, Where, Why—to make your resolution specific. For example, instead of "get fit," specify “go to the gym three times per week to improve cardiovascular health.”
Make sure your goal has criteria to track progress or ensure it has personal significance. Measuring fitness progress could be by the number of workouts per week or by endurance levels.
Achievable and Realistic Goals
Set goals that are challenging yet realistically achievable with available resources and skills. For instance, planning to work out three times a week rather than every day if time is limited. Ensure the goal aligns with your broader life priorities and is practical given your circumstances. Fitness goals could be relevant if health or energy is a priority for the year ahead.
Time-bound Goals
Set deadlines or milestones to provide urgency. Committing to three months of consistent gym attendance or by next June can help keep you motivated.
Evaluation and Revision
Regularly assess your progress compared to the goal. Check monthly whether you met your workout schedule or increased endurance. If the goal is not achievable, it will be revised, and a new plan will be tried in February.
Celebrating Progress and Changing Automatic Behaviors
It's important to reflect on and celebrate progress when setting and working towards New Year's resolutions. Registered Nurse Ging Hoang suggests setting goals to shift automatic behaviors, such as starting to drink water in the mornings by modifying one's routine.
Getting Started with SMARTER Goals
A printable SMARTER goals worksheet is available for immediate goal setting. Setting goals and making life changes takes time, patience, and self-compassion, as stated by Registered Nurse Ging Hoang.
By the end of January, the progress of the goal will be evaluated. In a busy world, automatic behaviors can be hard to change without setting goals. The acronym "SMARTER" can help set valuable and realistic goals: Specific, Measurable or Meaningful, Attainable/Achievable, Realistic/Relevant.
Applying SMARTER to Other Goals
The SMARTER guide is a great first step for setting any New Year's resolutions. To set realistic resolutions, consider breaking the year into smaller chunks and setting goals for each period. An example of a SMARTER goal for managing stress is practicing meditation using the Calm App once a week for three minutes on Sundays.
Tracking progress and setting reminders are essential to good goal-setting. The goal is time-bound for the month of January. With the SMARTER approach, you'll be well on your way to achieving your resolutions and making positive changes in your life.
Enjoying a balanced lifestyle that prioritizes personal growth can be significantly enhanced by adopting education and self-development strategies, such as goal setting. By incorporating the SMARTER methodology— Specific, Measurable or Meaningful, Attainable/Achievable, Realistic/Relevant, Time-bound, Evaluated, and Revised—in your goal-setting process, you will take a proactive approach towards fostering personal growth and achieving success in the new year. Additionally, incorporating self-development topics such as meditation or fitness into your New Year's resolutions can contribute positively to your overall lifestyle and well-being.
