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Goal Setting S.M.A.R.T
Setting goals is an essential process that forms motivation, allowing individuals to achieve their ideal future by focusing their efforts on specific targets. A well-defined goal is a balance between an end result and the process required to achieve it. This process helps individuals choose where they want to go in life, concentrate their efforts, and quickly spot distractions that may deter them.
Studies have shown that top-level athletes, successful business people, and achievers in all fields set goals as part of their success strategy. Setting goals provides individuals with a long-term vision and short-term motivation, allowing them to focus their acquisition of knowledge and organize their time and resources effectively.
Through setting specific and well-defined goals, individuals can measure and take pride in their achievements, which can be a major source of motivation. They can see forward progress in what might have seemed like a long and pointless grind before. Additionally, achieving goals can raise self-confidence, as individuals recognize their own ability and competence in reaching the goals they have set for themselves.
Setting goals is a powerful process for achieving success in various aspects of life. It allows individuals to focus their efforts and resources and provides them with motivation and a sense of accomplishment.
“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.”
In order to identify your ideal goal, it is important to understand the problem and determine what changes need to be made. This requires the completion of the purpose section and the creation of a mantra. Whether your goal is short-term or long-term, this process is crucial for success.
Most people never achieve their goals simply because they cannot find purpose, create a goal, and have a mantra to reiterate purpose.
In order to achieve a goal, we have to find a way to be uncomfortable and willing to change and embrace discomfort.
“I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time.”
I have noticed many people through the years never really make a game-changer goal that will be so hard to achieve that they will live in the uncomfortable to make the change necessary to achieve the impossible.
Your goals have to be detailed.
ACTIVITY | Assess, and creat some goals.
Goal setting is a powerful tool for achieving personal and professional success. To effectively set and achieve goals, it is important to reflect on any inhibitions that may be holding you back and to identify the mental and professional skill sets necessary for success. This worksheet is designed to guide you through the goal-setting process and help you achieve your ideal future.
NOTE: Make sure you list as many issues you can think of. But DIG DEEP! and be as honest and transparent with yourself as you can to achieve the best results.
NOTE | No need to download if workbook availble.
“Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.”
THOSE WITH GOALS ARE 10x MORE LIKELY TO SUCCEED
Setting goals is a crucial step towards achieving success, but it’s not just about writing them down and hoping for the best. To ensure that you are setting yourself up for success, it’s essential to follow a series of steps that will help you stay focused, motivated, and accountable. In this guide, we will cover ten steps to help you achieve your goals, including brainstorming your year in review, writing down your goals, visualizing them, creating an action plan, and celebrating your wins. Whether you’re an entrepreneur, student, or anyone looking to achieve their goals, these steps will help you stay on track and achieve the success you desire.
Some Tips for Goal Setting
GOAL SETTING FOR SOLUTIONS
Performance and Outcome Goals
Goals should be based on performance, what the person actually does, rather than a particular outcome (the end result). For optimal motivation from goal setting, it is best to assume responsibility for behaviors that are under the person’s direct control. Outcome goals such as improving appearance, losing weight, or winning a competitive event are not always under the exerciser’s control.
Good Performance Goal: I will complete three sets of 10 repetitions of bicep curls.
Bad Performance Goal: I will reduce my percent body fat by 3% in the next 30 days.
SHORT AND LONG TERM GOALS
Short-term goals range in time from immediately to one week. These reinforce a sense of competence and success early on, which is very important because these reinforcements are what keep you motivated in the short term.
Long-term goals range from several weeks to months and even years. These allow people to evaluate the quality of their performance when compared with goals that were established early in the designated time frame.
Ideally, a series of short-term goals should lead to the accomplishment of a realistic, yet challenging long-term performance goal.
Long-Term Goal: I will be able to jog nonstop around the track 10 times after three months.
Series of Short-Term Goals:
- I will attend the fitness facility to jog a minimum of three times per week on alternate days.
- For each workout, I will perform pre-exercise routines in preparation for training (e.g., drink sufficient water before and during my workout, avoid meals within two hours of jogging, and wear proper exercise attire).
- Over three weeks, I will work with a personal trainer to obtain pre-program data and to obtain the proper exercise prescription and techniques for both the jogging and the strength training components of my workout.
- I will engage in interval training on the track consisting of 10 bouts of work-rest intervals. For the first month, each work-rest bout will consist of jogging nonstop for 60 seconds followed by 15 seconds of walking. I will complete these 10 intervals three times per week.
PERFORMANCE GOALS: QUALITIES AND CHARACTERISTICS
There are many different tried and true ways to approach attaining your goals. For the sake of this workbook, I am going to use the SMART Method to break down your goals and how to achieve them. The idea for SMART goals is believed to have gotten its start from Peter Drucker’s Management by Objectives concept. I think that SMART is a great way for our clients to break down goals and a great way to make them less intimidating and more achievable.
In order to understand our goals, it is good to look at what someone who is successful in something that you want to achieve and measure it with where you are and what you need to do to get there. Below, we used a Pro Hockey player and rated Sidney Crosby, an all-star and future hall of famer, and broke down what we thought his skills were at and rated a level 3 semi-pro player to look at where they are compared to Sidney and what hours are necessary to become the same caliber of player or make the Pro level. Then put a time-based goal on this to see if it is reasonable and attainable. Obviously, there is a ton of genetics that apply as well.
Goal Setting using the S.M.A.R.T Method
S. Specific
Knowing what to do and how. Goals should be specific to the demands. Challenging goals are even more effective when they include specific details.
Example:
Asking swimmers to improve their performance speed by 5 seconds, rather than vague goals such as “do your best” or “try to improve.”
M. Measurable
Having a precise way to measure. No goal is worth attaining if you can’t even detect evidence that a performance goal has been met. Goals should be based on outcomes that are observable and preferably measurable.
Measurable goals help form the basis for forming future goals.
Example:
I want to improve my performance speed from 30 seconds to 25 seconds. I want to take 4 group exercise classes this week rather than 3.
A. Attainable
Being able to visualize results Your goal should be challenging, but realistic. If you have not ever run a 5k, you are not going to set a goal to run an ultramarathon. You should be able to achieve your outcome goal by setting smaller performance goals. If you cannot, then you need to change your outcome goal to something more manageable and work your way up.
Example:
I will run a 5k in less than 30 minutes. Right now, I can run it in 35 minutes. To do this I will run on the path or treadmill Monday and Saturday mornings. Before my runs, I will eat something light and stretch. I will set my Fitbit and/or mobile app to track my time. While running, I will listen to music and focus on my breathing and form.
R. Realistic
Goals should be relevant to your purpose or larger overall plan. Your purpose is what you are passionate about. If you are passionate about improving your health or performance by losing weight, your goals should reflect that.
Example:
I am going to drop 50 lbs of fat mass by exercising and eating right.
T. Time Bound
It is far easier to commit to a goal and be successful if you do it for a set amount of time. Preferably one week. If you fail to meet the goal, you have a choice. You can choose to set the same goal again, do it again, or set a new goal.
Example:
I am going to run a 5k in less than 30 minutes by the end of next week. I am going to drop 3 lbs of fat mass this week to work towards my goal of 50 lbs.
Using the SMART method, let’s do some goal workshopping
ACTIVITY | Connect the dots. Long term outcomes, require short term goals. Lets determine what those are in your life.
LONG AND SHORT TERM GOALS
Look into your life to see: What are the long-term goals you want to achieve in weight loss/overall health and fitness, but also in your life as a whole? Now that you have long-term goals, pick a few that you want to work on now and select a series of short-term goals that can constitute steps on the way to the long-term goals.
ACTIVITY | Make some S.M.A.R.T goals across your life. Look into the crystal ball, and make it happen!
