Blog, Health & Wellness, Mental Health, Peer Support

SMART Goals May Help Make Your Resolutions Stick

As we all know, January is when folks start to think about new year’s resolutions. Some stick, and some don’t. We all have great intentions when we set these resolutions. However, some are short-lived, and we wanted to share another strategy to think about that might help you make and stick with your resolutions!

This approach is SMART goal setting.

Colorful letters spell out the word smart, and lines lead to the letters in the word. The lines lead to the words specific, measurable, achievable, realistic and timely.

Get SMART

Goals help people identify what they want to accomplish. To reach their goals, people must have action plans. Good action plans include goals, activities, and an implementation timeline. Goals aid in the identification, formulation, and evaluation of self-management strategies.

You may accomplish some of your goals quickly. Others will require life-long commitment (i.e., health care), while others may prove irrelevant. Goal setting is a dynamic process characterized by ongoing evaluation and life-long fine-tuning.

The goal-setting process is made easier by using SMART Goals.

SMART is an acronym that describes five characteristics of well-designed goals.

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Specific

Goals should be specific and focus on what you hope to accomplish. Goals should be clear, easily understood, and answer who, what, why, when, where and how.

Measurable

Establish concrete criteria for measuring progress toward the attainment of each goal. To determine if a goal is measurable, ask questions such as, how much? How many? How will I know when I’ve accomplished it? If you can’t measure it, you can’t manage it. You want to create measurable goals so that you can recognize the change.

Attainable

People can attain any realistic goal if they identify the resources they need, the steps in the process, and a reasonable time frame. Successful goal attainment may add to your self-esteem and encourage reasonable risk-taking.

Realistic

Realistic goals are “do-able” within the context of your capacity. This  does not mean they are “easy.” Realistic goals establish targets for future states of being or accomplishments that you are willing and able to work toward.

Goals can be challenging yet realistic. Challenging goals may increase your motivation if they are realistic and attainable. However, goals that are too difficult set the stage for failure.

Timely

Goals should have a timeframe. Establishing benchmarks provides clear targets to work toward. If you don’t set a timeframe, your commitment may wane, impeding progress.

Examples of SMART goals:


SMART goal for writing a book

  • Specific: I’d like to write a novel.
  • Measurable: I want to write at least 2,000 words daily for three months.
  • Attainable: I’m retired now, so I have more time to dedicate to this project.
  • Realistic: Reading and writing have always been a passion of mine.
  • Timely: I’ll start writing in the first week of July and finish my first draft by December.


SMART goal for building a better relationship

  • Specific: I want to build a better relationship with my father.
  • Measurable: I’ll talk to him twice a week over the phone and meet up for breakfast on Sundays.
  • Attainable: We live close to each other, and I recently improved my work-life balance.
  • Realistic: I want to strengthen our bond and understand my family members more, starting with him.
  • Timely: I’ll implement this plan until the end of the month and then set new goals for the end of the year.

This article was written by our Director of Peer Support Lindsey Elliott. For more information about all United Spinal’s chapters and programs, please contact our Community Supports team. Join us by signing up for a free membership. To support our mission, donate here.