Goal Setting

Goals are important. We set them with the expectation of achieving them. Accomplishing our goals are great! We feel good about ourselves and it allows us to create more goals so that we continue to better ourselves. However, when we do not set goals properly then it’s the opposite story. When we set goals, they should be specific, measurable, attainable, relative, and timely. Let’s take a look at how you should be setting goals, the SMART way.

Specific:

Your goals should be as specific and detailed as possible. The narrower they are the better. When we set goals that are too broad or vague, then we don’t know if we have truly achieved them or we forget what the true goal is.

Ex: I would like to go to the gym at least 3 times per week and spend at least 1 hour there per gym session.

With this example, I can take it a bit further and specify exactly what I want to do in each session:

Ex: Day one- 30 mins on the treadmill, 5 sets of 15 reps on the leg press, 5 sets of 15 reps on hip abduction, 5 sets of 15 reps on ab machine…. You get the point.

The goal is very specific, and you will know if you achieved it if you did everything listed.

Measurable:

All goals should be measurable. You can start by identifying the desirable outcomes. If you achieve this goal, how will things be different? What does achieving this goal look like? If your goal is to be “happier,” you must define what happiness looks like to you. Some goals have measurement tools that you can use to track progress.

Ex: My goal is to become less depressed by way of going to therapy, maintaining my medications, and learning and implementing new coping skills.

- Outcomes: I will be happier

Happiness looks like being more social and not isolating, going out more, improving daily life functioning, spending more time with loved ones, picking up an activity I used to enjoy/finding a new one.

- Measurement: You can measure your depression by using the Patient Healthcare Questionnaire- 9 (PHQ-9). Start with a beginning measurement, and every week you can complete the questionnaire and track your scores. This will enable you to see your progress and identify when things may not be going so well.

Attainable (Now this part has a couple of steps):

How are you going to achieve your goals? What are the steps that it takes to achieve said goal? What are some of the challenges you may face? Write out the pros and cons—what are the pros of achieving the goal, what are the cons if you do not achieve the goal?

Set goals that are obtainable and not out of your scope. If you are a 30-year-old man and your goal is to join the NBA and sign a $150-million-dollar contract, is that really obtainable? Probably not. No offense though, one can dream. When we set goals that are too broad and too large, we are setting ourselves up for failure. When we fail, that brings on discouragement, lack of motivation, sadness, regret, guilt, and a host of other negative emotions. Set smaller goals, they can be weekly or monthly.

Ex: I will look back at the gym goal since it is the new year, and this is the most popular goal.

- How will I achieve the goal?

— By going to the gym and exercising for the amount of time and doing the specified workouts outlined in the stated goal.

Steps:

• Get membership/renew membership

• Pack gym clothes and leave in the car for after work.

• Go to the gym directly after work

• Put together a workout playlist so I can crush it and get swol’ #GAINZ

• Complete workout

Challenges:

• Exhausted after work

• Bad weather

• May not want to go

• Can’t afford the gym membership for long

• Flat out hate the gym

Pros

• Be healthier

• Summer body is ready for the summer

• Feel better

• Lose weight

Cons

• Don’t lose weight, possibly gain weight

• May not feel as good

• What summer body? The beach is going to receive whatever body I bring to it.

• Not reaching your goal

Relevant:

I’ll sum this one up in Two Questions: Why do you want to achieve this goal? Why is this worth it to you?

Explain this in full detail so you know exactly why and so you can remember what you are working towards.

Timely:

Set time limits on achieving goals as well as time limits on the steps to complete if it is a larger goal. This way, you know exactly when you should be finished with your goal.

Ex: I would like to lose 15 pounds in one month by going to the gym at least 3 times per week and spend at least 1 hour there per gym session.

Now that you have seen how to set goals properly, give it a try! Remember the acronym SMART and get started on those 2025 goals. I wish you a blessed, prosperous, and successful 2025.

TiL next time, Peace ✌