Goal Setting

Part 1: The Basics

Setting goals may seem like a lot of work. Goals force us to sit down and think about what we really want. If we set goals thoughtfully, they make us look inward, consider our tendencies, and be honest with ourselves about what we can do. While this may feel intimidating, strategically set goals can become empowering tools that move us from Point A to Point B.

Take, for example, the desire to build muscle. We all know building muscle involves diet, exercise, discipline, and sustained effort (time). By ensuring a goal checks five boxes, we can set it more successfully, stick to it, and adjust it when needed.

Effective goal setting follows the SMART guidelines, meaning goals are Specific, Measurable, Action-Oriented, Realistic, and Timely. Here’s an example goal and a breakdown of each checked box: “I'll gain five pounds of muscle over six months by exercising four days per week, getting 135 grams of protein daily, and getting rest and recovery with eight hours of sleep each night."

Specific: Three concrete areas of focus:

Exercise

Daily protein intake

Sleep duration

Measurable: Each thing I was specific about has been assigned a number, so I’ll know if I’m successful or not

Exercise: "four days per week"

Protein: "at least 135 grams per day"

Sleep: "at least eight hours"

Action-Oriented: I’m literally using verbs to describe what I’ll do

#exercise

#eat at least 135 grams

#sleep at least eight hours

Realistic:

Knowing myself and my schedule, I can adhere to this goal

Timely: This goal has a clear and defined timeframe:

“6 months”