SMART Goals for Personal Growth
Most individuals, perhaps unwittingly, focus on problems. Research shows that we have an inherent negativity bias. With negative focus this naturally begins to colour our world very black and white. The old adage applies, be careful what you look for.
It is not unusual when I ask a client what they want from life for them to describe in great detail everything they don’t want and of course this can further drag their mood down and demotivate them.
Research has found though that focusing on positive events can counteract this downward spiral of negativity and increase our well-being (Garland et al., 2010; Hurley & Kwon, 2013).One way of building a much more optimistic outlook is to think about setting ourselves some goals.
Setting Goals
Something you want that you can give a time frame to, and it really can be anything, even if it seems impossible right now
Getting Smarter
The acronym SMART stands for:
1. Specific: Goals should be clear and specific, answering the questions of who, what, where, when, and why.
2. Measurable: Goals should have criteria that allow you to track progress and measure the outcome. This could be in terms of time, quantity, or other metrics.
3. Achievable: Goals should be realistic and attainable, considering your resources and constraints. They should stretch your abilities but still be possible.
4. Relevant: Goals should align with your broader objectives and be meaningful to you. They should be worthwhile and contribute to your long-term plans.
5. Time-bound: Goals should have a deadline or timeframe to create a sense of urgency and help you stay focused.
The SMART technique of goal setting has been around for many years and is often used in business. I have frequently used ‘SMART’ with my clients in a therapeutic setting to bring personal goals into sharp focus. This gets my clients thinking about ‘what they do want’ in positive terms, rather than the negative, ‘what they do not want’.
Identifying your Goals
Here are some examples of SMART goals for health and fitness:
1. Specific: "I want to lose 10 pounds by following a balanced diet and exercising for 45 minutes, five days a week, for the next three months."
2. Measurable: "I aim to run a 5K race in under 30 minutes by training three times a week and gradually increasing my running distance over the next two months."
3. Achievable: "I plan to improve my flexibility by attending a yoga class twice a week and practicing stretching exercises at home for 15 minutes daily for the next six weeks."
4. Relevant: "I want to reduce my stress levels and improve my mental health by meditating or listening to a hypnosis recording for 20 minutes every morning and evening for the next two months."
5. Time-bound: "I will enhance my cardiovascular health by cycling for 30 minutes, four days a week, and tracking my progress using a fitness app for the next three months."
Motivation is the key in the process and so a positive affirmation is helpful, using kinder words to self like ‘I can do this’ and setting a time frame is also helpful, many people work well with deadlines, even if set by themselves!
It is important to remember that sometimes unexpected things happen and throw people off course. I ask clients to consider a possible obstacle for each of their 5 steps and find a way to deal with each obstacle, sometimes preparation is key and this also allows the client to realise they are capable of being great problem solvers too.
Working with SMART goals allows people to visualise what they want to achieve, see a way of starting the process and overcoming any obstacles and then visualising the outcome.
The old adage 'if you can see it, you can be it' has never been more true!