Tying your values to your goal Money, retirement = Your Health Portfolio Relationships =better health, more energy to participate Provides Investment in necessary supportive behaviors/actions Addresses 2 nd ‘Lack’
“Never confuse Motion with Action.” Benjamin Franklin
Get S.M.A.R.T.! Organizes motivation, goal and plan Incorporates timeline and rewards Can be developed for several timeframes
Get S.M.A.R.T.! S pecific M easureable, Motivational A chievable, Action-oriented R ealistic, rewarding, results-oriented T ime-based, Trackable
S pecific The first part of your SMART goal is to be SPECIFIC. Answers "what has to be done". This is where you will write an observable action or behavior, using action verbs.
S pecific Who: Who is involved? That’s easy! “I” What: What do I want to accomplish? When: Establish a time frame. Which: Identify the method. “by eating right and exercising…” Why: Give specific reasons, purposes or benefits of accomplishing the goal.
S pecific Not “I want to lose weight” “I … want to lose 5 lbs … in two months … by eliminating soft drinks, and eating three servings of non- starchy vegetables per day and exercising… for at least 20 minutes per day… so I can be healthy, fit and energetic.” Well defined: goal, method and motivation
M easurable The second part of your SMART goal is to be MEASURABLE. Answers "what will be the results". Write the qualitative or quantitative terms for the goal such as total quantities, frequencies,etc.
M easurable Not only whether have achieved goal The behaviors that support goal Helps to build successes, self-efficacy Last example: can measure daily Soft drink consumption Vegetable servings Minutes of exercise
M easurable—and Motivational! Frequent feedback = better focus Focus on behaviors leads to success “We can have anything we want; we just have to pay……….attention” TV Motivational speaker
A chievable, A ction-oriented The third part of the SMART goal is to make it ATTAINABLE and action oriented. This is important because this is the reality check. You have to consider your skills and resources available at this point to help you achieve your goal.
A chievable, A ction-oriented Should be meaningful but do-able in a reasonable time frame Include the behaviors that support the goal Last example Eliminating soft drinks Increasing vegetable consumption exercising
R ealistic, Relevant The fourth part of the SMART goal is to make it RELEVANT. Goal must be relevant or consistent with your responsibilities, knowledge, skill set, and access—and values!
R ealistic, Relevant Make sure that you can follow through with a reasonable amount of effort Unrealistic goals do not get you there faster, they feed failure
R ewarding Rewards for reaching small interval goals (I exercised for 20 minutes each day for 3 weeks!) help to support commitment to the behaviors Not just for reaching the goal, but for maintaining the behaviors that support the goal
T ime –Based, T rackable The fifth part of the SMART goal is to make it fit within a Time-Frame. Specific target dates, milestones, deadlines, and frequencies. Attach a target date to both long and short term goals to help you set a tangible milestones for achieving your goal.
T ime –Based, T rackable Make sure you can track or measure the behaviors as well as the goal Giving your goal a time frame helps to add commitment---especially if the goal is realistic and achievable!
SMART goals answer the following questions: 1) What action do I need to take to achieve the goal? 2) What extent is the action to be taken- How often, how much, when, with whom? 3) What is the result of the goal? What impact will this have in your life, career, job, task, etc.?