SMART goals - setting yourself up for success

Hi all!  This is something that I did for the first month before I tried to count calories or add exercise.  I found it really helpful!  Actually, I think that I would probably have failed if I tried calorie counting right away - I was addicted to caffeine and bread and couldn't imagine eating a lot of fruit and veges!

SMART GOALS - Setting yourself up for success!

I read that making a resolution such as "Eat healthy in 2008!" was almost certainly doomed to failure.  Why?  Not specific enough!   The idea is to make S>M>A>R>T> goals (an acronym for Specific, Measurable, Achievable, Realistic, and Timely).

So instead of saying "Eat healthy", the idea is to make a S>M>A>R>T> goal, eg. I'll eat 2 pieces of fruit every day, ticking them off on a chart, and reward myself by going to the movies if I get 50 ticks within 4 weeks (in 4 weeks, you could actually tick off 56 if you never missed a fruit snack!).  That's a good goal because it is very specific, you can measure it, -  it is achievable (provided you can afford the fruit), it is realistic (you can maintain it) and it is timely. 

The idea of doing it for four weeks is that research shows that it takes at least 21 days to form a habit.  So after your fruit challenge you should be so used to adding fruit to your shopping trolley and snacking on it, it will be a habit that stays with you!

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what to do - post your goal here and check in to let us know how you are going!  Be very specific and realistic - that way you set yourself up for success.

MY SALAD SMART GOAL - aiming for 20 salads in 4 weeks

Wk 1

Wk 2

Wk 3  .

Wk 4 ... . . .. .. .. .. .. . ..

15 salads in 3 weeks... one week to go...right on track!

MY INTERVAL WALK/JOG GOAL - to do 20 interval training sessions in 4 wks

week 1 -

week 2 -

So far... 7 in 12 days... should be averaging 5 per week...need to catch up a little!  Maybe I'm being a little harsh on my self - each day that I missed were actually days that I did walk (and swim) but didn't do the interval training of walking and jogging for short periods.  eg. yesterday, I showed myself as missing as my son was unable to run so we just walked together.  Because I know that I have been active and that I haven't missed due to laziness, I'm not really worried about being a little behind.  If I want to reach my goal I can only miss another 3 sessions overall - being aware of that will prevent me from trying to sneak a sleep-in! 

Today we walked and ran on the sand dunes - ay, yai, yai!  Watched the sun rise from behind the islands- beauty dulls the calf pain!

2BB - I'm hearing you about the time zones!  I always make 4 ot 5 posts in a row on different topics - knowing that there's noon awake on the other side of the world to respond!  Sometimes feel like I'm talking to myself, but I always know that I'll get an answer later!

That was a great lesson for me, teacher. It hit hard but it's just what I needed. Please, don't take me wrong. I'm not offended. I just learned something about myself. See, I don't have any physical disabilities. The difficulties that I do have are "all in my head." Therefore, I'm not aware of my limitations until something like this comes up. For instance; Memory. So they say I lost my memory. Well, I'm not aware of that because I can't remember what I forget. It's when something happens that I realize it. Then there are times that I do know I can't remember something.

The Day I Couldn't Remember

I went to work one morning just like any other day. My assistant handed me a paper and said, Corporate wants this by 10. Ok, that seemed normal. I looked at the paper and I thought to myself, Is this new? Have I ever seen this before? Do I know how to do this? I was scared but I didn't want my assistant to know. So, I looked at my desk and picked up some files that had my handwriting on them. Again though, I didn't know what it was. That was the first time I ever cried. I knew my whole life had just changed. I couldn't remember how to do the only thing I had ever done.

Short term memory and written instruction is also a problem for me. So, I wrote SMART down and what it stood for and laid it out the only way I could.

This was a great lesson for me. I was thinking about going back to work. I know I can't do what I used to do. I was just looking for something to get me out of the house. I see now though, I can't.

Although tears stream down my face I'm glad you were there to teach me a lesson.

{{{Big HUG!!!}}}

You've got so much to deal with!!!!! Help us understand the best way to communicate and I'm sure Jella will do all she can to help you cope!

My Mother has Adult Attention Deficit, and she has learned some things that help her to remember and 'finish what she starts,' which is a real challenge for her!

Strong routines help her, as well as carefully positioned lists... Reminders! Is there a way to assist you that has worked...?

If written is difficult, maybe small bites will help...?

We want you to enjoy your SMART goals, without extra stress, so let us know if there is an explanation of exactly what you have to deal with, as in what your limitations are, and what you do to achieve your every-day, regular life plans... so we can help you adapt your SMART goals to 'fit' your limits...!!!!

I HOPE that made sense...!

I lost some memory as a child-- it is eerie to remember having had memories, that are no longer there...! Like a room closed and dark, that you used to use...

I hope you can ENJOY being a part of this SMART Team, and Happily reach your goals with the rest of us!!!

Rootin' for ya'! {{{Another BIG HUG!!!! }}}

    Thank you for trying to help. I do appreciate it.

    So, let me see if I understand this now. Rather than having a separate goal for each word definition of the SMART plan, it's one goal that's specific, measurable, achievable, realistic and timely? If that is how I'm to understand it, it is certainly easier. I might be able to make a goal but I don't know how to be SMART and define it.

   I'm just not SMART enough to do it. So, consider me a drop-out. Don't worry. don't be sad. I just know it's best for me not to push myself to do something I can't do. 

   I wish the best to all the SMART girls. 

Awww!!!!!!!!!!!! I hate to lose you!!! Your goals were good!

If you want to try again later,  for one or more that is really important to you, we'll help you in any way we can!!!! And have as much Fun as possible, too!!!

I don't think it really matters how many goals we have, unless we get stressed out trying to do too much  too fast... That choice is up to you, and the 21 or more days can be repeated to add goals one-at-a-time if you want to...

I Hope you feel like joining us soon! Jella will want you to, too, I'm sure-- she'll be back when the time zone she's in is awake again!

Oh shoot!  britt10 - don't leave us!  I definitely didn't want you to feel defeated by the advice I gave you about your goals and how to make sure each one was a smart goal as such!  I am so sorry.

You are right in your understanding now- just take on one (or two goals) and make that specific, measurable, achievable, realistic and timely.  I think that you have got the specific and achievable idea down pat.  Choose the most important one or two goals and think about how you are going to measure your success.  To make it realistic, write you goal so that it is easier to achieve.  If you want to exercise four times a week, then your goal should be a little lower.

I think my greatest worry for you was that you were taking on so many goals, and they were big ones!  I took on three this month - based on salad eating, walking/running and doing some strength exercises.  I've been going great on the salads and the walking/running but have done almost nothing with the third goal.  It was just too much change at once for me.  I'm putting the strength training goal to the side for now till the running becomes a habit that I don't have to force myself to do.  Then I'll have another go at adding it back as a SMART goal.

I am so sorry you are having a tough time at work.  Please make sure you talk to someone there about it - maybe they can give you a helping hand or a reduced load till you regain some of your skills and knowledge. 

I'm saying some prayers for you.

Please stay with us.

double post!

oops Sorry!

 

Well I've been meeting my exercise goals already so I think I'll make one that has to do with strength training since I haven't started that yet.

Goal: To commit to strength training three days a week.

Specific - Very

Measurable - Yep.

Achievable - Yes, absolutely.

Realistic - I think so.

Timely - Uh huh.

This will be a challenge for me to be quite honest. I have yet to start this part of my weight loss journey and I'm a little nervous. It's going to be a little at a time...starting with floor exercises. 

Way to go Ladytrekki!  I'd love to do strength as well - but have put it off for a bit!  I need to meet my cardio goals regularly and make them habit before adding any other exercise... sounds like you are already doing a good job with your cardio!

Good luck with your goal and let us know how you're going so we can cheer you on!  I always find it motivating to hear that other people are finding success!

Original Post by jella:

Way to go Ladytrekki!  I'd love to do strength as well - but have put it off for a bit!  I need to meet my cardio goals regularly and make them habit before adding any other exercise... sounds like you are already doing a good job with your cardio!

Good luck with your goal and let us know how you're going so we can cheer you on!  I always find it motivating to hear that other people are finding success!

 Thanks jella... Will keep track of my progress with that goal here. It's so nice to come and be encouraged by peers.

I've been doing cardio for awhile now but hadn't been counting calories or anything. I need to work on doing different types of cardio though. My boyfriend says that if you keep doing one kind your body adjusts and it wont do as good a job. I don't know...I suppose that could be true. I don't go to a gym though so it's not as easy for me as just jumping on another machine. Guess I'll have to go for a walk instead for a couple days. *sigh* Why does it have to be so hard?  

LOL! Sounds like I need an attitude adjustment.

I def need to print my goals and hang them near my desk. Just after you got this thread started I found out that we need to complete moving my husbands belongings from his old house. That entailed making room for them in the attic of our current house, as well. Basically I had to go through about 75 boxes of stuff, sort through it, chuck some of it and store the rest in better order. (Read 'use all my spare time') I thought I'd blown my chance to make my goals by the end of April. Well, I just checked the wording and I'm definitely still on track for goal 1 and goal 2 isn't impossible either--although not real likely. As a reminder, my goals are:

Goal 1: walk to work at least 2x/week (morning, lunch, & evening)

Goal 2: go to the gym at least 7x

The goofy thing is that I still haven't picked my reward. Right now I'm thinking perhaps a cute top if I make one and a pair of (badly needed) shoes if I make both. hmmm.

On 2/19 I set 2 goals to help me achieve a "healthy" weight.  According to the charts I need to lose 65 lbs. I bought a good pedometer (Omron, Walmart) that records total steps, aerobic steps (+3mph), minutes walked at aerobic rate, and distance.  Ideally I want to walk aerobically 30 mins per day and 10,000 total steps daily. I keep track of each day's activity on spreadsheet that lets me observe progress over time and incentivize me to walk just a little more today to makeup for a day I missed the goal.  I evaluate myself at the end of each week.  In Feb I logged 16 mi; March 100 mi; so far I've  logged 66 mi in April. I don't mean to brag, but I never would have thought I could do it.  It's the longest I've ever stuck to an exercise "plan". I am thinking about increasing the aerobic minutes goal to 40 next month sisnce I am exceeding it on a regular basis now.  It's fun to succeed at something and it feels good  knowing I'm doing something positive everyday.  The scales are still lying about my weight (only 6 lbs), but now that I'm tracking the food factor, I hope to see even faster progress.  I look forward to being part of this e-support group. 

g'day chris!

Definitely print those goals out!  I have my interval training chart on my fridge door - I can't go to open it in the morning without staring right at it!  Regardless of how tired I am, I close the fridge door and pull on the running shoes instead! (no everybody, I don't skip breakfast but prefer t exercise first and then eat!)

This is why I love SMART goals, Chris! Even with a huge spanner being thrown in the works - like having to move - it should still be possible to achieve your goal!  You may be a little worried about the second goal - attending gym - but don't give up on it!  Try to get there as often as possible!  If you feel that it's not an ingrained habit yet, extend that goal for another month - perhaps increasing the number of gym visits you wish to aim for!

I love the idea of rewards.  Too much in the past, have I ignored my own wants and needs!  I'm forever rewarding my kids, so why shouldn't I enjoy positive reinforcement as well!  I've begun window shopping for bras!  Target currently has a sale on - so I'm tempted to buy early!!!  Trying to avoid this as I'd prefer to go and get myself properly refitted at a specialist bra shop as I know that my size has totally changed over the last few months. 

Hi auntmussy!

Welcome aboard!  You've done a great job forming goals and sticking with them!  Making a goal that is measureable and keeping track of it is the key to success, don't you think?

I've recently bought a pedometre that had a flat battery!!!  Haven't got round to replacing it yet but I am really keen to see how many steps I do in a day.  I like your idea of increasing your walking each month!  I want to try that for my next SMART goal!

What has helped you to stay so motivated?

OK, my update :-)

Two more walks since my last check in so I that puts me at four?  I need to check my spreadsheet and it's at work!  Anyway, I'm getting my exercise groove back (and my motivation!) so I'm still hoping to make it.  I don't have a reward chosen either but actually, I'll just be happy if I achieve my goal.

Hi Jella - what has kept me motivated? A couple of things. Results of my physical weren't good. My BP was too hi for someone on BP meds, and chol was enough to put me on meds for that. I want to get off the prescriptions as soon as possible, so I thought exercise would help - couldn't hurt. Then I heard the obese word (5'3, 200 lbs). Me?  chubby, overweight, soft maybe, but obese????  As I tried to hold my composure I promised myself to lose that label.  I've always been competitive and goal-oriented, but discovered that if I combined those 2 traits to achieve my exercise goal I could compete against  the "lazy me" that is too tired to walk after work.  I win most days!  Kinda dumb when I see it in writing, but so far it keeps me going.  At this point (72 days) it seems ridiculous to quit.  I'll find out next month whether the exercise is working on the other health factors.  So far it hasn't helped with my weight much (1 lb per week).   I know I'll need to stick with this for at least a year so I'm all for long-range strategies.  Assuming I ever reach a healthy weight, I sure won't want to lose it for the momentary pleasure of a cream-puff or candy bar. 

Hi, everybody!!!

I didn't reach my goals last week.... unusual week with daily company, sabotaged me... As I have a home gym, upstairs, with an open wall and walkway to the bathroom I need to reach while exercising in my exercise clothing, I have no privacy when I have company...!

Yesterday I achieved over 10,000 steps, and wound up stuck in a chair all evening with a very painful area on a foot... Grrrr!!!!

That is better, so far.... I'm hoping it will be safe to exercise with it today...!!!  

My calorie burn was good yesterday-- I have a good HRM to tell me that the steps did good for my exercise desires, though it wasn't what I'd planned...!!! I'll have to be satisfied with what I was able to do.

Hope everyone has a GREAT DAY!!!

Ok, I think I may have miscalulated.  Anyway, the actual walks total is 6/16.  So I can still make it, if I stay focussed!

Hope everyone else is doing well with exercise, salads and the like ;-)

 

SALAD EATING GOAL

Wk 1

Wk 2

Wk 3

Wk 4 

Got 4 days left on my salad eating goal and need to make sure that i have a salad each lunch time for those days to meet my goal.  Not too bad at all - pating self on back.