Achieve your goals by using the SMART-method

How to set long-term goals with the help of SMART?

If you are thinking about changing your life for the better, this is for you. Maybe you are embarking on a fitness journey. You are tired of being tired on a daily basis or your partner has been worried about your high blood pressure & colestrole levels, or you simply would like to feel stronger and boost your confidence level. However, how many times have you started the new journey, motivated and ready to change your eating habits or exercise routine? How long has that decision lasted, a day, week, month maybe?  Did you know that 95% of diets fail. (Freedhoff, 2014) Same could be linked to new exercise routines.

How to then help yourself keep your head in the game and keep making the small choices that will, in time, make you reach your goals. Here is where SMART comes to the rescue.  SMART- is a proven method to ensure long-term succes in your health journey and it comes from words Specific, Measurable, Achievable, Relevant and Timebound. (Williams, 2024)

Specific:

When setting the goal, the more specific you can be the better the outcome. For example: ''I want to lose weight--> I want to lose 5kg, or in 6 months my blood pressure will be 120/80 mm Hg. Also focusing on a specific area like strength or cardiovascular health, eating 500g of greens daily, will. help you attain your goals.

Measurable:

Quantifying the goal helps you track the progress, so that you will stay accountable. Using metrics such as repetitions, distance, how frequently to workout or time is helpful. (Williams, 2024) Also keeping check-points will earn you small wins along the way.

Achievable:

Your goal should be realistic to your resources, time and fitness level. (Williams, 2024) Although changing your life for the better is meant to push you, but if the goal isn't attainable, people generally lose interest. For example setting a goal of completing a 5km run instead of 20km in 3months is healthy. Sometimes you might also need some help if your resources aren't enough. This could be where a personal trainer could be the right person to turn towards. 

Relevant:

Your goal should align with your objectives. Think about what truly matters to you personally. The goal you decide to attain, should resonate and agree with your values in life, this will keep you motivated. (Williams, 2024) For example, if you're planning to attain a goal of running a 5k, your goals shouldn't consist of bench pressing 100kg in 3months, and should instead be something more lower body related with some cardiovascular exercise. 

Time-bound:

To be accountable of your actions, motivate yourself with a goal to create some urgency. This will help you also structure your goals, as well as give yourself some small wins along the way.

By using SMART- tactique, you will set yourself up for success, with creating an easy to follow roadmap along the way, with goal that suits your personal beliefs and needs.

References: 

Willia    Williams, A. (2024, June 18). SMART Fitness Goals: The Ultimate Guide. OriGym Centre of Excellence. https://www.origym.co.uk/blog/smart-fitness-goals/

            Freedhoff, Y. (2014). No, 95 percent of people don't fail their diets. Retrieved from: https://health.usnews.com/health-news/blogs/eat-run/2014/11/17/no-95-percent-of-people-dont-fail-their-diets