Goal Setting

Part 1—Get SMART

Setting goals may seem like a lot of work. Goals force us to sit down and think about what we really want. If we truly set goals thoughtfully, they make us look inward, think about our tendencies, and be honest with ourselves about what we’re capable of. While this may be intimidating, when set with strategic thought, goals can become empowering tools for shifting ourselves from Point A to Point B.

Take, for example, the desire to build muscle. We all know that building muscle involves our diet, exercise, discipline, and a sustained effort (time). By ensuring a goal checks five boxes, we can be more successful in setting it, adhering to it, and adjusting it when necessary.

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