New Year’s Resolutions the S.M.A.R.T. Way

Dear BFF,

New Year’s resolutions are hard! How can I make mine stick?

Signed,

Unresolved

Dear Unresolved,

January is almost over. But before we throw in the towel on our new year’s resolutions, let’s take a look at how to make them stick. You can start with how you make them–the acronym S.M.A.R.T. shows you how. S.M.A.R.T. goals are specific, measurable, actionable, realistic and time-bound.

Let’s take a closer look! We can get a better idea what specific means by comparing vague and specific goals: I want to get in shape is vague, versus I want to play with my grandkids without getting tired, or I want to be fit enough to join a soccer team, or I want to be able to carry the huge heavy box of cat litter into the house easily. I want to save money is vague, versus I want to have one month’s expenses set aside, or I want to become financially independent. I want to eat healthy is vague, versus I want to follow the Department of Agriculture’s MyPlate plan. I want to be informed is vague, versus I want to read the paper’s national and local news sections every day.

Specific goals are naturally more measurable. You can see clearly if you’ve achieved them and you have a better idea if you’re making progress. It’s worth it to go a little deeper, though. For example, if your goal is playing soccer, how will you know you’re fit enough? What requirements does the team have? What are the landmarks on the way to meeting them? Once you’ve pinned down these measurable details, you’re ready to break your goal down into actionable steps.

This might mean a trip to the library or sorting the good information from the bad on the internet.Or it could mean finding a class or connecting with a coach. Some steps are obvious–if you’re trying to save a month’s worth of expenses, you’ll need to make a budget so you know what that amount is. If you’re trying to outlast your grandkids, you’ll want to start a cardio routine.

As you’re planning these actions, remember the R–be realistic. Yes, the first step is having a realistic goal, but the steps you take and your timeline need to be realistic, too. As you’re planning, think about obstacles that might come up and what you can do to overcome them. Think about the habits that you’ll need to develop and how to integrate them into your life. It’s ok for steps to be small. Sometimes it’s better, because each one you complete is a victory you can build on.

Ask yourself what tools and support will help keep you on track. Some people thrive with sticker charts–yes, some of us adults! Others do great with a buddy system. Maybe it’s most helpful to hire a coach who’s an expert in the specific area of your goal.

And finally goals need to be time-bound. They need to have a start date and an end date. This keeps you on track for all the steps in between. This allows you to see if you accomplished what you set out to do.

Change is still hard, but having S.M.A.R.T. goals means you can make it happen. All the best with your resolutions for the coming year.

Your Best Friend in Fitness,

Michele

Michele McCauley received her personal trainer certification in 2017and now operates Resilient Body Fitness. She would love to be your Best Friend in Fitness! E-mail your fitness questions to bff@ResilientBody.Fitness.