Building SMARTer Habits
What’s SMART anyway?
A SMART goal is defined as one that is “specific”, “measurable”, “attainable”, “relevant”, and “time-based”. A SMART goal comes with an intentionally-defined action plan, complete with scope, progress markers, and a motivating why behind the actions.
A goal that’s specific can be clearly defined. Like Einstein said, “If you can’t explain it simply, you don’t understand it well enough.” An action plan simply defined is a goal SMARTly-designed! From there, making a goal measurable means determining the quantitative success that marks its completion (i.e. “3 walks for 30 minutes each” or “eating 1 vegetable with every dinner the next 5 days”). A numerical addition to a goal makes progress markers more readily available for assessment, analysis, and adjustments.
Attainability, like beauty, is often in the eye of the beholder; a subjective measure, what’s perceived to be attainable by one person may feel too easy or too challenging for another. Here, the Goldilocks principle applies: we’re looking for the goal that feels “just right”. Previous experience with the goal at-hand, a consideration of potential obstacles, and accountability systems currently in place can all impact a person’s perception of a goal’s attainability across the timeframe laid out alongside it.
Next, a goal that is relevant to a large-scale vision (see earlier blog entry “What’s in a vision?”) ensures action-planning is in alignment with a person’s hopes, dreams, values, and strengths. Here, self-awareness becomes a key skill to develop along the way at every turn of the journey. And rounding out the acronym with “T”, a timeframe for achieving a goal is key for accountability. Without at least a tentative timeline for completion & evaluation, it becomes impossible to check-in and determine next steps.
Designing a SMART Goal
To make SMART goal-setting as simplistic as possible, I’ve identified 1 key question for each letter in the acronym. Use these to come up with a SMART goal that gets you closer to your vision today! The questions are:
- Specific: What, when, where, and with whom?
- Measurable: How will you know you’ve been successful with this goal?
- Attainable: What evidence do you already have to support you reaching this new goal, plus what potential obstacles might arise along the way?
- Relevant: Why is this a necessary step en route to your vision of a healthier, happier, more fulfilled life?
- Time-bound: What’s the timeframe you’ll aim to assess this goal within (i.e. 7 days, 1 month, 12 weeks, etc.)?
Important Points to Consider
All SMART goals are not created equal. A number of factors (environmental, psychological, biological, and more) — both within and outside your control — can have impacts on the progress you make toward your goal. Take some time to ponder the following factors as they relate to your SMART action plan:
- Personal values, characteristics, and preferences: What do I know already about myself and what works for me?
- The physical environment (and any upcoming changes to it — moving, vacations, summer events, etc.): Where will I be as I strive for this goal and what impacts might those environments have?
- Social supports, relationships, and accountability buddies: Who can I rely on for support with this goal and, at the same time, who might be in my network that isn’t a great support for what I’ve set out to achieve?
- Your beliefs and thought patterns: What are some mindset shifts or re-frames required to help me make this SMART goal a realistic one?
- Additional relevant habits and behaviors: What are some replacement behaviors for a habit I’d like to get rid of or some adjacent behaviors I could bundle with the one front-and-center in this current SMART goal?
- Knowledge, skills, and resources: What do I still need to learn or have access to in order to make this SMART goal an achievable one?
Share SMARTer
While you’re taking the time to put these SMART action steps together, it’s important to remember 2 key statistics. First, you are 45% more likely to commit to an action step that you’ve written down. So find a spot — a post-it note, a desktop background, or an iPhone wallpaper — and make your goal a visible one! And second, you’re 95% more likely to have success with a SMART goal that’s been shared with others. Leave your SMART action step laid out in the comments below and let’s get you taking intentional, achievable steps toward your vision today!
