Goal Setting – Stay SMART

Sometimes we set new resolutions, or try to change bad habits and at other times, a health crisis forces a change! Things can sometimes get tough and we fall off track or give up. Don’t give up trying to make those important changes, whether your goal is personal or of a health need, stay on track. You can do this. You got this!

Start working SMARTer!

Here’s some help to keep you on track to make those positive changes you need, to improve your life and increase your will power and take back control, over your life!


You Aint taking me out bad boy. I’m going SMART this time!!

Throughout the day, continually ask yourself about your underlying motivation? Are you doing what you are doing for selfish, manipulative or fearful reasons, or in honest service? Maybe you will discover that much of your activity, lacks purpose. Why are you doing it and, for who!

This is a great way to become more conscious.




Before we focus on tools that can help you manage mood, we need to think about goals. In order for any self-help to be effective, it is important to set some SMART goals.

Set your goals in small chunks, as this reduces the risk of setting yourself up to fail! Eg, if you want to run a marathon but have never wore a pair of running shoes, start with a ‘walk a thon’ first. Then reset the GOAL and move up to running 100 metres then up to a mile run, then 5 mile run, and up again until you reach that desired destination! Breaking the goal down into achievable chunks makes the goal measurable, attainable and more likely to keep you motivated.

Imagine you’re planning a journey and you are looking for directions. Is it possible to get directions to a destination that you do not know yet? Even the Sat Nav sometimes fails too you know! (It drives me bananas when it happened to me!)

If you don’t have any goals, how do we know what techniques to use to help you reach your goals? Not having goals is like trying to find directions to a destination when you have not decided where you would like to go. Identify one part of your life that you would like to be different and that can be achieved in the next 4 weeks.

Some examples of SMART goals:
I would like to meet a friend for a drink 3 times a week and spend 30 minutes talking to them. I would like to achieve this within the next 3 months.

I would like to learn how to challenge my negative thinking so that I do not always jump to conclusions. Instead of worrying about things all day, I would like to allocate 20 minutes a day writing down all my worries and try to manage them. I would like to achieve this by the end of the month.

Setting SMART Your Goal; A smart goal is:

A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you could answer the six ‘W’ questions:

Who: Who is involved?
What: What do I want to accomplish?
Where: Identify a location.
When: Establish a time frame.
Which: Identify requirements and constraints.
Why: Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE: A general goal would be, ‘Go to the supermarket.’ But a specific goal would say, ‘Go to the supermarket myself to do my weekly shop on a Friday morning.’
Be specific with your goal setting, write out as much as you can about the goal and give yourself a realistic and measurable goal to begin with, then as you begin to gain confidence in achieving your goals, you can then begin to make changes in your life that correspond with your true purpose and align with your values.

When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……
How much? How many? How often? How long will it take?
How will I know when it is accomplished?

Goals you set which are too far out of your reach, you probably won’t commit to doing, and it a bit like setting yourself up to fail! Although you may start with the best of intentions, if the goal is too difficult you may falter at the first hurdle. A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. For instance, if you aim to lose 20lbs in one week, we all know that isn’t achievable. But setting a goal to loose 1lb and when you’ve achieved that, aiming to lose a further 1lb, will keep it achievable for you. The feeling of success which this brings helps you to remain motivated.

Realistic, in this case, means “do-able.”
Devise a plan or a way of getting there which makes the goal realistic. The goal needs to be realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.

For instance, it may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually as and when this feels realistic for you.

Be sure to set goals that you can attain with some effort! Too difficult and you set the stage for failure, but too low sends the message that you aren’t very capable. Set the bar high enough for a satisfying achievement!

Time limited:
Set a timeframe for the goal: for next week, in three months. Putting an end point on your goal gives you a clear target to work towards.

If you don’t set a time, the commitment is too vague. It tends not to happen because you feel you can start at any time. Without a time limit, there’s no urgency to start taking action now.

Time must be measurable, attainable and realistic.

The benefits of working on a goal, helps raise confidence, increase self esteem and keeps us motivated to working on the best version that we can be. Life is a journey and along the way, we often encounter road blocks, doubts and fears can impede our progression. These challenges affect everybody, so don’t feel like you’re alone or that these things only happen to you, even the best laid plans can go wrong. Don’t give up, everyday is a new day, another chance to get stronger.

Keep going, you’re worth it.

Good Luck X

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