Setting SMART goals

Whether you’re starting a new exercise program, trying to eat healthier or find some time for yourself, setting a SMART goal positions you for 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 less so.
• 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 will likely 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.
• 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.

Here are a few examples of SMART goals:

• Exercise for 30 minutes at least four days per week for two months.
• Eat two meat-free dinners per week for one month.
• Spend 60 minutes of screen-free time with my children every Saturday.
• Put away all mobile devices and shut off all screens by 9 p.m. on weeknights for one month.
• Call grandparents each Sunday afternoon for six months.
• Walk at least 10,000 steps tracked on a pedometer at least five days per week.
• Enjoy lunch with a friend at least one day per month during January, February and March.