Tuesday, December 31, 2013

Three Tips for Successful SMART Goals

Today's the last day of 2013! Are you ready for a new year full of health and happiness? If you answered 'Yes!" I trust that's because you've already given some thought to how you'll make it happen. If you haven't, then now's the time to translate your hopes for the new year into SMART goals that will help you make those dreams into reality.

Three Tips for Successful SMART Goals

1.  SMART goals need to be based on behavior change. Goals like, "I want to lose 10% of my current weight," or "I want to get back into a size 30 waist," are terrific starting points for developing a SMART goal. To make these goals specific, though, you'll need to focus on your behavior -- and if you intend to maintain your new weight, you'll need to focus on behavior changes you can maintain for a lifetime.

I encourage you to consider developing goals based on small-but-meaningful changes. Zero in on an aspect of weight management you can control: Change up your eating habits, be more active, drink more water, get more rest, manage stress, take care of your health. (Feeling overwhelmed? Not to worry! We'll be looking at ways to be successful with each of these aspects of weight management in 2014.)

2.  Make sure your goals have a time frame. Perhaps one of the most common mistakes people make when they begin developing weight management goals is failing to include an end date. At first glance, it makes sense: If you're going to make behavior change for a lifetime, who needs end dates, right? Wrong. In fact, the opposite is true. Because you're making behavior change for a lifetime, it's crucial that you develop some short-term goals. Without short-term goals, weight management becomes a grueling, never-ending experience.

As you're thinking about a time frame, I urge you to consider goals that sound like, "I will track my water intake for 14 days," rather than, "I will track my water intake for two weeks." That way, if you miss a day or two in two weeks -- and chances are extremely good you won't do things perfectly -- you don't need to start over again. Instead, you just get back on track with your goal.

This truth leads to Tip #3, which is...

3.  Consider building a reward into your goal. Rewards make the journey fun. If your goal is "I will walk during my lunch break for 14 days," but going for a walk isn't your favorite thing, then planning ahead for a reward after you've been successful will benefit you in two ways. First, it'll give you something to look forward to as you're out walking. And second, if you choose a tangible, non-food reward, you'll have something to remind you of your success.

For example, I once worked with a client who bought herself a charm bracelet, and every time she reached a goal, she bought herself a charm for the bracelet. After a year of reaching goals, she had a gorgeous bracelet laden with charms, each one representing a success. You don't need to buy a charm bracelet, of course. You might buy yourself a new workout shirt or a new yoga mat. Or, treat yourself to a new album for your MP3 player.

We'll get back to work next Tuesday. Until then, I wish you and yours much health and happiness in the new year!

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