Spotlight On: SMART Goal Setting

What are some tools I can use to help me reach my health goals?

We've all set goals to improve our health and found ourselves falling short of making a change. This month, Anne Hedelt, a nurse practicioner with the Club Red Clinic, introduces us to the SMART principles for goal setting and shows us how defining the goal is the key to reaching it.

Q. What are the SMART principles? 

A. SMART is an acronym that stands for Specific, Measureable, Achievable, Realistic and Timely. They are the five principles to use when setting any health goal. A specific goal has a much greater chance of success than a general goal. Specific goals require that you think through the five W’s (Who, What, Where, When, Why) when planning what you want to accomplish. Measurable goals include a specific frequency or amount which makes it easy to determine whether you’ve met your goal. Achievable goals are within your abilities, skills and financial means to make them happen. Realistic goals are set within reason and are something that you are both willing and able to accomplish. Finally, timely goals include a time-frame in which you want to achieve your goal. 

Q. Why is it better to set a specific, rather than a general, goal? 

A. As opposed to a general goal of “I want to get in shape,” a SMART goal would be “I want to walk 45 minutes a day 4 times each week around my neighborhood.” This example addresses who, what, when and where and is measurable, achievable, realistic and timely. Another example might be “I will eat two servings of vegetables at lunch and two servings at dinner each day this week,” instead of the ever popular and rarely achievable “I want to eat healthier.” 

Q. How do SMART principles make it easier for me to stay on track? 

A. They help us avoid the pitfalls of setting goals that are too lofty and abstract to be meaningful. When we just say we want to lose weight or eat healthier, we don’t think about how we are going to accomplish that on a daily basis. Without some measure of success, it’s difficult to tell whether we are moving towards our goal and without a timeline, we often find ourselves putting off working on our goal until tomorrow. Following the SMART principles helps to translate your goals into actionable steps that are easier to incorporate into your daily routine. 

Q. Can SMART goals help me achieve my long-term health goals, even if I have a long way to go? 

A. If your ultimate health goal represents a significant lifestyle change like losing a lot of weight, or reducing your blood pressure so that you can stop taking medication, SMART goals are the perfect tool to help you get there. Think of SMART goals as short-term goals on your way to accomplishing your long-term health goal. While the individual SMART goals may seem too small to make a significant impact, the fact is that changing your habits in small ways add up to a big difference over time. As you begin to reach each milestone and accomplish your SMART goals, you will also gain the confidence and motivation necessary to make a significant lifestyle change.