April 6 , 2023 The Beacon • 31
Spring into SMART goals by following helpful tips
By Sheila Mayse
For those whose New Year ’ s resolutions are just a distant memory , there may be comfort in knowing they are not alone . According to surveys cited by the New York Post and Forbes Health , the majority of New Year ’ s resolutions don ’ t last beyond Jan . 31 . Despite the tendency to blame a lack of willpower for the difficulty in maintaining these commitments to self and others , the reality may be more related to process itself . Experts agree that resolutions often take the form of verbalizing an array of desires rather than a commitment to goals .
This spring , as the weather warms and people focus on welcoming new growth , spring cleaning , and getting ready for beach vacations , it may be more helpful to focus
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on achieving objective based goals that indicate what the individual wants to accomplish , followed closely by the actionbased goals that focus on how the individual will achieve the objective .
One proven method of effective goal setting is best remembered using the SMART method , an acronym that breaks the goal into specific components .
Smart goals are Specific , Measurable , Achievable , Realistic , and Timely .
Using the SMART goal setting method enables the individual to focus on the more successfully accomplished action-based goals rather than objective based goals . While both forms of goal setting can be helpful , the objective based goals , like losing weight , can only be accomplished by setting
NEWS jsellers @ alonovus . com and meeting the action based goals ( eating a specific number of calories for a specific number of days , eating a certain number of grams of protein per day , exercising a certain number of times per week , etc .). Another example of an objective based goal might be getting healthy . The action-based goals would include things like going to bed in order to receive eight hours of sleep per night , walking 7,500 steps per day , reducing caffeine intake to two or fewer cups of coffee per day , etc .
An example of a resolution might be , “ I won ’ t eat fast food in 2023 .” Depending on the frequency with which an individual currently enjoys fast food , this goal may not be realistic . The implied , always , and
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never mandates are difficult to maintain . Rather a SMART goal might look more like the following , “ I will not purchase or consume fast food for the next seven days .” This goal is specific ( purchase or consume ), measurable ( seven days ), achievable ( avoids the never again , all or nothing thinking ), realistic ( seven days is likely more realistic than predicting an entire year ), and timely ( seven days to reach the goal offers a specific time frame for review ).
In addition to setting SMART goals , there are some additional strategies that may bolster success . Research indicates that writing down one ’ s goals and the steps to accomplish the goals helps the brain to connect to the goal and required actions more clearly .
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Regular review of the successes and obstacles helps make the goal an integral part of daily life . Likewise , listing the benefits of achieving the goal can help to reinforce the goal ’ s on-going importance on the days when motivation may be waning .
One additional component to successful goal attainment is implementing positive rewards for successes . For some , the positive reward may be as simple as putting a star on a calendar for everyday exercise goals are accomplished . Some examples of rewards that may be more tangible for when a weight loss goal is met might be rewarding oneself with a non-food reward such as a piece of jewelry , a new water bottle , an evening with friends , a new photo , or
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a new article of clothing .
While goals are ultimately achieved by the individual , sometimes enlisting the help of an accountability partner may boost the chances of successfully reaching one ’ s goals . Whether it ’ s meeting a friend to walk together , engaging a partner in preparing healthy meals together , engaging in a no-spending challenge with the family , or joining an online forum for support and encouragement , a sense of community in achieving goals can serve as a substantial motivator .
In addition to the successful goal completion , the benefits of implementation of these strategies will also likely have positive effects on focus , direction , and selfesteem .
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