Setting SMART goals for success

In January, we switch to new calendars and embrace a new year. For many people, it's a good time to evaluate your physical and mental health and reflect on the changes you want to make in the coming year.

This leads to more than half of people make New Year's resolutions tied to their health. Some will try to kick a bad habit, while others will try to pick up a good one. Either way, getting the courage to make a healthy change is the first step.

Making significant, long-lasting change is hard, however. Habits are easy to fall back into because they provide a sense of comfort.

The challenges, changes and stresses of the pandemic may have you hesitating on what resolutions to make for 2021. As you reflect on your resolutions, it's important to spend time preparing, planning and setting a SMART goal to position you for long-term success.

SMART goals are:

• Specific
  Eating healthier sounds like a good idea. But what does it really mean? Aim for specific goals instead, such as eliminating soda, eating five servings of vegetables a day or limiting your daily sugar intake to 30 grams of added sugar.
• Measurable
  Make your goal one you can measure. Walking three days a week is a goal you can track. A goal of walking more is not so easily measured.
• Attainable
  Avoid aiming too high or too low. Think like Goldilocks and find a goal that feels just right.
• Realistic
  Losing 10 pounds a week sounds great. But it's an impossible goal that likely will leave you discouraged — and more likely to give up on your efforts. Choosing realistic goals that you can meet will reinforce your efforts and keep you moving forward. Losing one pound per week is a realistic and sustainable goal.
• Trackable
  

  Choosing specific, measurable goals means you can track your progress over time. Write your efforts down in a journal or track them on an app so you can see how far you've come.

Remain confident, be patient and stay focused on your goal. Soon you will be on your way to a healthier lifestyle this new year.

Joanne Genewick, D.O., is a Family Medicine physician in Mankato, Minnesota.