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By BECKY BROWN and DEB WILLIAMS
With the new year approaching, you will probably be making some resolutions(goals). Many people make their resolutions but don't stick with them until they are met. A lot of this is due to making goals that aren't specific, measurable, achievable, relevant, and time-bound. Those things constitute a SMART goal.
Here's what those components mean:
SPECIFIC: Goals should be well-defined and focused. This means that you should clearly articulate what you want to achieve, why it's important to you, and what steps you'll need to take to get there. Write it down as instructions so anyone reading it can understand what will be done and who will do it. The more specific you can be, the better.
MEASURABLE: Goals should be quantifiable so that you can track your progress and know when you've achieved them. This might involve setting specific targets. A clear and achievable goal is something that can be monitored for progress--through smaller tasks leading to completions.
ACHIEVABLE: Goals should be challenging but realistic. This means that you can achieve with effort and commitment. Setting unattainable goals can be ineffective and demotivating and lead to feelings of failure.
RELEVANT: Goals should be aligned with your values, purpose, and priorities. This means that you should choose goals that are meaningful to you and that will have a positive impact on your life. If you feel no connection to the goal's objectives, it is unlikely that you will commit to follow-through with it.
TIME-BOUND: Goals should have a specific deadline or timeline for completion. This helps to create a sense of urgency and can motivate you to take action.
Research has shown that SMART goals are an effective tool for people who want to make changes in their lives. Even if you're very motivated to make changes, it can still be challenging. Setting a SMART goal breaks down the path you have to take into smaller parts -- those five factors represented by the letters -- and lets you think carefully about each step.
How to make a SMART goal stick. Write your goal down and go back to it often. Keep in mind that life happens. Making adjustments to your goal is part of the learning process.
Don't set yourself up for failure by taking on too much or setting a goal that you probably will not be able to reach. Be realistic about your expectations. Focus on process goals instead of just the outcome. An outcome gives you a target, but it does not address how you will reach the goal. Think about changing behaviors and habits.
If you want to make sustainable lifestyle changes, setting longer-term goals helps you keep the big picture in mind. You can still break down a long-term goal into smaller, short-term goals that will be easier to track.
Remember that someone else's goals are not your goals. Your goals have to be meaningful and attainable for you.
So as this new year arrives and you make your resolutions, use the SMART goal method and you will be more likely to stick with and complete your goals. Remember to use all five factors so that this year will be a year filled with success.
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Becky Brown and Deb Williams are the cofounders of Together We Can, a mental health nonprofit based in Marshalltown.