Creating SMART goals

Making changes can be difficult and sometimes it can be difficult to know where to start. Having a clear goal at the start gives you something to aim for and then you just need to work out a plan to get there.

One strategy is using SMART goals. This stands for:

S: Specific
M: Measurable
A: Achievable
R: Relevant
T: Time-specific

This process helps you define clear strategies and outcomes to help you accomplish your end goal.

SMART goals in action

Lets look at how you can use SMART goals for setting a weight loss goal.

Specific

Avoid setting goals that are too broad as it can make it hard to track your progress. Instead of the goal just being to "lose weight", define how much weight you would like to lose and maybe break it into smaller chunks so it doesn't seem too overwhelming.

So instead of saying that you want to lose weight. Say you want to specifically lose 2 stone, at a rate of 7lb every month.

Measurable

Without having something to measure and track, it is difficult to know when you've reached your goal. Whatever your goal is, make sure there is a way you can measure it.

For example, if your goal was to get fitter, it would be better to have measured targets e.g. to complete the couch to 5K programme, and specifically 3 runs in the week which you will track and move onto the next week of the podcast once you've completed them.

Achievable

Your goal has to be achievable as otherwise you are setting yourself up to fail. We all want to see results instantly, but for long-term success you should aim for around 1–2lb weight loss a week. Having an unrealistic goal means that when you don't achieve it, you feel like you've completely failed and will probably give up altogether.

Relevant

Your goal should be relevant to your overall objective. So your overall objective may be to lose weight and your goal is to lose 7lb a month. Therefore your goal fits in with what you ultimately want to achieve.

Time-specific

Having a deadline on your goal helps you prioritise it and gives you a sense of urgency. Having no time-limit on when you want to achieve your goal can result in you putting it off or delaying it and then you feel like you're not getting anywhere.

However if you have a goal of losing 7lb in a month and you achieve that, it gives you a sense of accomplishment and the motivation to keep going.