SMART GOALS

Setting goals is a great first step in achieving anything, but often, the hardest part is staying on track. No matter what your goals are, having something to chase after always adds a bit of motivation. The goal should be a little bit scary, and you should not be 100% confident you will be able to achieve it. The key is to set a goal, commit to a process that will get you closer to your goal, and finally, work hard to reach your goal.

That’s where SMART goals come in. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound, and it’s a good framework that helps turn your goals into clear, focused, and attainable actions. Let’s dive into how you can use SMART goals to crush your goals, whether they are fitness or in another area of your life!

What Makes a SMART Goal?

1. Specific

Your goal needs to be clear and precise. The more specific your goal, the easier it is to know exactly what you’re aiming for. By being specific you can create workouts and habits that are directly aimed at the goal you are looking to achieve. Our bodies adapt to the stresses that we put on it, so having a SPECIFIC plan is important for any goal. If we want to lift heavier, we must lift heavier in a structured and strategic way. If we want to lose weight, we must obey the laws of our human physiology and structure a program and diet plan that allows us to burn more calories than we are consuming.

• Good Example: “I want to run a 5k in 25 minutes.”

• Bad Example: “I want to get better at running.”

Ask yourself: What exactly do I want to accomplish?

2. Measurable

A measurable goal allows you to track your progress and stay motivated. Without a way to measure success, it’s easy to lose sight of your progress. Tracking progress allows you to see the progress you are making towards your goals or adjust your habits and methods if you are not making progress. It is important to not get caught up in measuring every little thing, progress is usually not linear. You will have ups and downs, but as long as you are trending upward you are going where you need to be going.

• Good Example: “I will track my pace and distance every week, aiming to shave 5 seconds on average off my time each week over the next 8 weeks. I will check my measurements 2-3 times each month.”

• Bad Example: “I want to be faster.”

Ask yourself: How will I track my progress?

3. Achievable

While it’s important to challenge yourself, setting a goal that is too far out of reach can lead to frustration. Be realistic about your current abilities and resources. Make the goal challenging and a little bit scary. A goal that is too easy to accomplish will not challenge your mental and physically barriers in a way that will lead to growth. At the same time a goal that is too far out of reach will leave you demoralized and unmotivated.

• Good Example: “I will aim to run my 5k in 25 minutes within 8 weeks.”

• Bad Example: “I will run a 5k in 15 minutes next month.”

Ask yourself: Is this goal realistic, given my current situation and timeline?

4. Relevant

Your goal should align with your broader aspirations and values. A relevant goal is one that makes sense for where you are in life and where you want to go. If you hate running the example of a 5K is not a good goal for you. Pick an aspect of health, fitness, or life that you enjoy but know you could improve in and chase that goal with every ounce of your body and mind. Challenging yourself will bring growth in all aspects of your life, trust me. To grow and change you must challenge your mind and body.

• Good Example: “I want to run a 5k in 25 minutes because I’m focused on improving my cardiovascular health and building endurance. I enjoy the process of getting better at running because I can enjoy nature, run with a friend, and I enjoy the mental challenge of fighting through a hard run.”

• Bad Example: “I want to run a 5k in 25 minutes because everyone else is doing it.”

Ask yourself: Why is this goal important to me?

5. Time-bound

Setting a deadline helps you stay accountable and gives you something to work toward. Without a timeline, goals can feel open-ended, making it harder to prioritize and stay focused. Having a timeline allows you to have a date to look forward to. It helps motivate you to work hard each day in hopes that you will be successful when the day finally arrives. There is not growth without failure, failing at a goal is still growth and every time you accomplish a goal or fail at something you worked hard for, you should take time to reflect on the process you have just went through and I guarantee you there will be lessons you learned and things you did wrong that you can improve on going forward.

• Good Example: “I will complete my 5k in 25 minutes within 8 weeks at the local Valentine’s day 5k downtown.”

• Bad Example: “I will complete a 5k in under 25 minutes someday.”

Ask yourself: When do I want to accomplish this goal by?

Dream Big!

Stay Healthy,

Thomas Stevens