Goals or resolutions should be a target you are aiming for, and in order for it to be achievable it needs to be SMART! Find out from a licensed clinician how to make SMART GOALS.
Well, we did it. 2020 is just about in our rearview mirror and we’ve got nothing but clear skies ahead of us for 2021. Pretty soon we will all be boiling the blackeyed peas and realizing how empty our house looks without a gigantic blinking tree in the corner. It’s a time when most of us look in the mirror at the holiday weight we’ve put on, or reflect on the fact that you did not, in fact, quit smoking like you promised yourself this time last year. But you are hopeful. This year you’re gonna do it. This is the year your resolution sticks. This is your new beginning, your time to shine. New year, new me, right?
Well…sorta. There is a reason New Year’s resolutions fail more often than not. Think about the last couple you made. Was it to finally get in shape? Get organized? Get out of debt? These are all fine ideas in theory, but they lack specifics. Goals or resolutions should be a target you are aiming for, and in order for it to be achievable it needs to be SMART.
S – Specific. Ok, you want to get healthy. What does that look like, exactly? What does “get organized” mean? Your goals should be well-defined and clear. Think about back in grade school when you had to identify the 5 W’s in the story you were reading. Who is involved? What do I want to accomplish? When will it be accomplished by? Where am I achieving this goal? Why do I want this? Pause and think about the “why” here for a little bit. Change is hard. If you are not 100% committed to change it is not likely to happen. So sit with yourself and truly think about why you are making this goal.
M– Measurable. How do you know when you’ve achieved your goal? Since there is no organization fairy that comes out and gives you a trophy when you achieve peak organization status (although my mother would be a pretty good candidate for this job should it open up) how will you know what progress you’ve made? If you want to lose weight, how much?
A– Attainable. As much as I’d love to dunk a basketball, it is not an attainable goal for me at 5’5”. To be an attainable goal, ask yourself “do I have the resources and capabilities of achieving this goal?” Dunking a basketball on an NBA regulation height basket… not attainable, I dont have the resources or capabilities. Dunking a basketball on my niece’s Little Tikes basketball hoop…attainable, but probably not challenging. Find that sweet spot in the middle for your goals.
R– Realistic. Is your goal reachable and realistic given your time and your resources? Your goal may be to lose weight, great. Most sources say the average person shouldn’t lose more than 1-2 pounds per week to maintain health. Saying you are going to lose 100 pounds in a month is not a realistic (or healthy goal). Are you able to commit to achieving your goal? As much as we’d like the quick-fixes and easy way to do things, change doesn’t happen overnight, and it certainly doesn’t happen without committing to doing it the hard way
T– Timely. It is easy to fall into the New Year’s resolution trap and say “this time next year”, but there is a reason that hasn’t worked in the past. For one, 365 days is a long time. Remember the start of 2020? No. No one does. It was way too long ago. Your brain knows this too and will trick you into putting things off. By setting a goal for “next year” you are not committing to anything specific (remember the “S” from above”). Shorten the window so you are more likely to see success.
New Year’s Resolutions fail more often than not. But the reason they fail is not because they were bad goals. Most of the time, they are good ideas that just need a little more thought to be specific, measurable, attainable, realistic, and timely. If you really want to achieve “New Year New Me” status make sure you are SMART about it.
Photo credit: Glenn Carstens-Peters on Unsplash” data-wplink-url-error=”true”>Glenn Carstens Peters from Glenn Carstens-Peters on Unsplash” data-wplink-url-error=”true”>Unsplash
Your partner in restoring inner peace,
Tracy Weathers
Supervisee in Social Work