Specific- The first step in creating a strong, achievable resolution that you'll actually stick with and enjoy is to make it specific. Having a specific goal is the difference between having the same resolution of 'wanting to lose weight' or 'eat healthier' that you've had every year for the past decade, and having a new goal of 'losing 15 pounds so that I can finally feel comfortable running a 10K' or 'cutting out added sugar so I have more energy to get through each work day.' As you can see, setting a specific goal is more than just being clear about what you want to achieve, it's also about determining your motivation to do so. When you hit that February slump, having a reminder as to why you created your specific resolution (be it simply to fit into your old jeans or something more important like being active enough to keep up with your kids), may be the difference between sticking it out and giving it up!
Measurable- A resolution's measurability is essential; a measurable goal will be easier and more rewarding to achieve! If your resolution last year was just to eat better, how could you really tell if you'd attained it? You probably couldn't! If you change the typical 'eat better' to a more measurable goal of 'eat between 1600 and 1800 calories a day,' then it becomes something that can be measured and monitored throughout the year.
Attainable- Make sure that your goal is something that you can actually achieve, or else you're just setting yourself up for failure and disappointment. For instance, if you're not a runner, competing in a marathon this Spring may be a specific and measurable goal, but it's certainly not attainable, nor is it healthy! A more attainable goal might be to begin by running for 5 minutes and add a minute onto each run you do- it might not sound like much, but if you run just 3 times a week, you could be ready for your marathon by next Spring, minus the overtraining injuries that would have come with pushing yourself too hard, too quickly.
Relevant- This one's a bit of a no-brainer! Obviously if you're writing a resolution that isn't relevant to you personally, you won't be motivated to stick with it! If everyone in your family is making the resolution to lose 10 pounds before Summer and you're already at a healthy weight, you don't want to join them in that goal! Choose a resolution that really means something to you personally. If you love your dog, then resolve to take him running every day for 45 minutes. When your resolution is relevant and meaningful to you, it becomes more pleasurable to work towards and ultimately achieve!
Timely- Having a resolution that's timely, means having a resolution that's rewarding and simple to stick with. The popular resolution of 'losing weight' becomes a lot more achievable when it becomes 'lose one pound each week' or 'lose 5 pounds each month.' Setting monthly goalposts for yourself keeps you accountable and on track!
Now to share one of my personal resolutions and make it SMART! My resolution started out as "I want to eat better, by eating more and eating more often." It's not a bad resolution, but it could definitely be SMARTer!
Specific- I can make my goal specific by outlining what I want to eat, such as fruits, vegetables, and lean proteins.
Measurable- Outlining how often and how much I want to eat would make the goal measurable. I want to eat at least 1800 calories a day and eat something healthy every 3-4 hours.
Attainable- Is my goal attainable? I certainly think so! I'm not trying to become a competitive eater or anything, I just want to eat a balanced, reasonable diet. It will be tricky to remind myself to eat more and more often, but I'm to the point where I know I need to do it to be more healthy!
Relevant- My goal is already relevant to me, I've chosen something that's very important to my personal health!
Timely- This is a tough one, how will I make my goal more timely? I've decided that I will track my calorie intake until eating often becomes a habit. I'd like to track my calories for at least a month, or until needed.
I'll also reward myself with a new pair of running shoes if I've stuck with my resolution for two months! And I'll share with my readers whether I'm doing particularly well with my goals or even if I've 'fallen off the bandwagon.' Having a (virtual) support system will help me stick with my resolutions and see healthy results! I encourage you to comment if you'd like support with your goals as well.
So, my SMARTer resolution will be: "to eat at least 1800 calories each day and enjoy a healthy snack like a clementine, carrot sticks, or some cottage cheese every 3-4 hours and to track my calorie intake for at least a month or until this new eating pattern becomes a habit!"
Healthy and Happy New Year to All,
Sarah
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