Seek Progress, Not Perfection

Do you want to read more books, reduce stress, improve sleep quality, or start exercising? We all have desires that we want to achieve but may not know where to start. Setting a goal will help create a plan to turn that desire into an accomplishment.

For many of us, we start with the end goal in mind instead of appreciating the progress made with reaching more reasonable goals over time. The deadline we give ourselves to achieve our goals often makes them unattainable. Setting a goal to lose 10 pounds in a week isn't realistic.

There is a better way to meet your goals while increasing the likelihood of making these new healthy habits permanent. Doran (1981) introduced the idea of SMART goals – goals that are specific, measurable, attainable, realistic, and timely. Though the article was geared more toward business, it's been used for many years to set personal health goals. SMART goals emphasize progress and not perfection. Working towards small goals establishes a pattern of success that can motivate you and help you stick to your approach.

When developing goals and strategies, write them in a journal or a place where you can easily access them.

Here are some tips to help you create your own SMART goals.

Be Specific

The more specific your goal, the easier it is to make an action plan.

For instance, a less specific goal would be: I will walk more. To make it a more specific goal, choose: I will increase my steps by 2,000 by taking a walk after dinner 4 days a week.

Another less specific example would be: I will eat more fruits and vegetables. To make it more specific, choose: I will eat one serving of fruit with breakfast and one serving of vegetables with lunch 4 days this week.

Make it Measurable

It's a great feeling to be able to look back on your week and see what you have accomplished toward your goal. If you have set measurable goals, you can more easily track your progress. There are many apps for your phone or tablet to help you track your food intake and activity. Simply writing them down on paper works, too. Spend time reviewing your information and determine what worked and didn't work, and why. Was it a hectic week? Did you not enjoy the new recipe or type of exercise you tried? Decide how to change your strategy for the following week.

Make it Attainable

Consider whether your goal is achievable, based on your current lifestyle. If you want to make swimming part of your routine, research what facilities you would have to access a pool. Don't set a goal to swim for 30 minutes each day if you don't have this access.

You don't need to have a gym membership to maintain physical activity goals. Think about building three 10-minute exercise breaks into your day. Spend these 10-minute breaks taking a brisk walk, doing vigorous house cleaning, and/or stretching. For stress relief, try to build in 10-minute breaks doing something that you enjoy, such as reading a book, listening to music, or connecting with a friend.

Make it Realistic

Make sure your goal is practical. If the goal you set seems difficult with your current schedule or lifestyle, try to think about what would be sensible. Don't plan to read an entire book in a week, but start with a goal of reading a few paragraphs or pages. You might even start with visiting the local library, school, or bookstore and selecting a book.

Planning to meet your goal every day is usually not realistic. If you miss a day, then you may get discouraged. If you plan for a lesser amount and meet that goal, you will feel successful. If you happen to meet it every day, you feel even more accomplished.

Make it Time-Bound

Adding a time frame to your goal can also help. This will allow you to look back at your progress over a given period and adjust if necessary.

For example, a goal might be: When on a walk, I will jog for two minutes every other day for the next three weeks. Or, it could be: I will add one serving of fruit or vegetables to my daily intake.

Celebrate

Be SMART about your resolutions by making a realistic and attainable goal and reminding yourself daily why your goal is important to you.

Celebrate the small victories and your progress along the way.

Remember, healthy habits can be started at any time. Adding new patterns to your routine is far more successful and permanent when done gradually rather than all at once. 

If healthy eating is your goal, consider taking a class. Penn State Extension offers a Let's Cook at Home: Weight Management webinar. In this virtual cooking class, you will learn the basic principles of weight management to eat fewer calories and still feel full and satisfied.

If managing your blood pressure is your goal, Penn State Extension offers Let's Cook at Home for a Healthy Heart. In this webinar, you will learn about Dietary Approaches to Stop Hypertension (DASH), a healthy eating plan designed to help treat and prevent high blood pressure.

Reference

Doran, G. T. (1981). There's a S.M.A.R.T. way to write management's goals and objectives. Management Review, 70, 35-36.