This was an excerpt shared in a James Clear Newsletter (in case you haven’t noticed, he’s one of my favorites)!! Writer and Aikido teacher George Leonard on how to get started:
“You can’t do everything, but you can do one thing, and then another and another. In terms of energy, it’s better to make a wrong choice than none at all. You might begin by listing your priorities—for the day, for the week, for the month, for a lifetime. Start modestly. List everything you want to do today or tomorrow. Set priorities by dividing the items into A, B, and C categories. At the least, accomplish the A items. Try the same thing with long-term goals. Priorities do shift, and you can change them at any time, but simply getting them down in black and white adds clarity to your life, and clarity creates energy.” Source: Mastery
So, how do we set goals? And, realistic ones? How do we begin to set goals that we have a strong chance at being successful achieving? In Health and Wellness Coaching (and in many other industries and professions as well), we increase our chances of achievement through a SMART Goal framework.
This framework allows us to add objectivity and specificity to the intended goal to increase the likelihood of success–yay!
Because…we’ve all set goals we haven’t achieved before and it kind of stinks when it happens.
Unrealistic goal setting happens for a variety of reasons (it’s the start of a new week, something on social media inspired you, you read a book, listened to a podcast, felt overwhelmed, emotional, at your wits’ end…).
I think we can mostly agree that it feels far better to be successful–at least to some degree.
That said, utilizing a Growth Mindset means that we can reframe ALL of of efforts (including what we might think of as “failures”) as growth, progress, new learning and as an opportunity to adjust our goal.
Now before we dig in, I want everyone to consider renaming “Goals” as “Experiments.”
This is a concept that has completely changed the way I view and experience my own Goal Setting. In practice, I have witnessed this simple change become a far more effective and gentle approach with clients as well.
An “Experiment” adds an element of fun, of play and allows us to take ourselves and our actions just a little less seriously even when the “Experiment” at hand is quite important (as is often the case of health promotion).
So, on to “Experiment Setting” with a SMART Framework!
SMART Goal Framework:
SMART (Goals) Experiments are those that have been created meeting the following specific criteria, making the Experiment: Specific, Measurable, Actionable, Realistic and Time-bound.
It feels like a lot of work, so why is this important?
Specific: Specificity helps you to get clear on what it is you’re trying to achieve.
Measurable: Measurability ensures that there’s an objective way we will know if the goal has been met.
Actionable/Attainable: Actionability ensures that this is a goal that’s possible to take action upon; it’s within your control.
Realistic: Being Realistic ensures that the goal is something that makes sense for you; it’s something that you actually can carry out.
Time-bound: This component of time means that here’s a start and a stop. Without this piece, there is no SMART goal. This helps with motivation and keeps us on task.
Let’s begin with a Non-SMART Goal:
Goal: To walk more.
Applying the SMART GOAL FRAMEWORK:
Specific: Three laps around my block at 6 pm on Mondays, Wednesdays and Fridays.
Measurable: Three laps is not only specific, but also measurable by keeping track of each lap. This can be tracked by making a note on the calendar each day–another measurable component.
Actionable: Yes, this is actionable.
- I have all the gear I need including sneakers, a headlamp for the dark mornings, rain gear for wet weather.
- Extra motivation: a hot cup of tea in a to-go mug, fully charged phone and ear buds for entertainment purposes, podcasts in the queue.
- I have childcare at this time.
Realistic: Yes, this is a realistic goal. I have the equipment, the childcare, the motivation. But, since it is at the end of the day, things might come up that get in the way of this goal. I might consider how I can stick to my goal or make adjustments.
Time-bound: I will start on Monday, 1/29 and try this experiment for one week.
Final SMART EXPERIMENT:
Beginning on Monday, 1/29/24, at 6 pm and ending on Monday 2/5/24 (after my walk).
On Mondays, Wednesdays and Fridays at 6 PM, I will walk three laps around my block and will note this on calendar to track my progress.
I will revise this experiment on Tuesday 2/6/24.
So, what do you think? Do you think it would be worth the effort to take these steps? Can you see how our goal of “To walk more,” became SO much more specific and actionable?
Give it a try and let me know how it goes!!
Something to Try: The VIA Strengths Finder Tool
The “VIA Character Strengths Survey” is a fun way to practice self-development, to nurture self-awareness and to foster growth. It’s a great way to reveal your strengths through answering a series of questions.
Once completed, you can use this assessment to help you to tap into these strengths. Doing so will in turn will help you to create your goals in a more meaningful way. Equipped with this knowledge, these goals will be more in alignment with your core values and strengths increasing your likelihood of success!
Have fun with it!! But, if this is interesting, but feels overwhelming, please reach out for support!
Something to Read:
This is a brief read on how using “Motivational Science” can help you to reach your Goals (Experiments)! You’ll find three simple action steps further broken down into bullet points and summarized with “key takeaways”–this is a succinct option for learning this week!
Use Motivational Science to Help You Reach Your Goals
Something to Create: A SMART (Goal) “Experiment”
I wonder if you have a goal that you might want to rework by applying these two concepts:
- Renaming and Reframing “Goal” to “Experiment”
- Applying the SMART framework
Give it a try, get curious and have fun! If you’d like some guidance and accountability, let’s work on it together!!
I’ve been told repeatedly by clients that our Health Coaching Sessions are “Bodies for Birth® 2.0″ or ‘Phase Two” where you get to learn how to to take care of YOURSELF as a MOTHER.
Spoiler alert–it’s different and often, support is so helpful!!
Let me know your thoughts, your questions, anything really!! I so love hearing from you!
Something to Consider:
One more from James Clear as we wrap up today:
“Curiosity is the beginning of knowledge. Action is the beginning of change.”
What can you get curious about and where can you take action? Where would you like to be in two months, six months, one year, three years…even five years? Health Coaching can help.
My invitation for you? Get started with a free Discovery Call to learn more, ask questions and to see if Health Coaching is the right fit for you in 2024!
Please email me to arrange our call!