5 Steps to Set SMART Goals You Can Actually Achieve
Do you have trouble setting goals? Or maybe you set goals, but have trouble achieving them?
Whatever the case may be, know that you’re not alone! Research has shown that while 38.5% of adults will make a New Year’s resolution, 23% will quit in the first week, and only 36% make it past the first month. Only 9% consider themselves successful in achieving their goal.
That’s not great odds…
There are plenty of reasons why we struggle to achieve goals, but the biggest one is because we don’t set SMART goals. Not that any goal is stupid… SMART is a system of setting goals that are specific and measurable. By going through the process, you will create a plan with detailed steps to follow that will help set you up for success.
In today’s post, we’ll cover:
Most common mistakes in goal-setting
SMART system for setting goals
Examples of goal makeovers!
*BONUS for Triple Threat Life Club members- SMART Goals Worksheet: Turn Plans into Action with a template and guided questions
The difference between a dream and a goal is having a plan that will take you there.
Most common mistakes in goal-setting
There are many reasons why we have trouble achieving goals.
Setting vague and non-specific goals
Getting overwhelmed by too many goals
Adopting other people’s goals
Underestimating the time it will take to complete a goal
Loss of motivation
Getting frustrated with lack of progress
Thinking of goals as “pass or fail”
Having unrealistic expectations
One of the biggest reasons why we have trouble achieving goals is because we don’t set good ones. For example, “I want to lose weight,” or “I want to be a better runner”are good ideas, but they’re not goals.
A good goal will be measurable, based upon a strong why, and have steps you can follow in order to achieve it. For example, instead of “I want to be a better swimmer,” a SMART goal might be, “I want to become a better swimmer, so I will commit to swimming 3-4 times a week for 4 months. I will focus on drills and technique in an effort to lower my 100 time from X to X.”
A good goal must also have a time component. Some might say putting a time frame on a goal adds unnecessary pressure, but I don’t agree. I think the real issue isn’t with the time frame itself, but in having an unrealistic time frame.
Another problem is thinking about goals with an all or nothing mentality. For example, let’s say you commit to eating healthier by cooking your own meals three times a week. But one week, you binge on pizza and beer. All of a sudden, your “streak” is broken, so you give up entirely.
TIP: A goal doesn’t have to be a pass or fail proposition. Expect that there will be setbacks and obstacles you will need to overcome.
Also, be flexible with your goals. Nothing is set in stone. If you don’t achieve your goal within a certain time frame, for whatever reason, make adjustments and keep going!
Read More: 13 Things Mentally Strong Athletes Don’t Do
SMART system for setting goals
When I was younger, I played a lot of different sports before doing triathlon, like softball, soccer, tennis, cheerleading, and equestrian. There’s something about that last one (working with an animal partner) that showed me how to set goals that were both realistic and achievable. Horses aren’t sentimental creatures. They don’t care what your goals are, so you’d better have a good plan with steps to follow if you have any hoping of achieving it.
One way we can do this is with the SMART system of setting goals. Goals should be:
S- Specific
M- Measurable
A- Achievable
R- Relevant
T- Time bound
First, a goal must be specific. What do you want to accomplish and what steps must you take?
A goal must be measurable. You need to be able to quantify your goal in order to track progress and stay motivated.
A goal needs to be achievable. It’s reality check time. Is this something that’s reasonable for you to accomplish with your current skill set and abilities?
A goal must be relevant. This is where you think about your why. It makes a big difference in motivation and consistency if you know why achieving a specific goal is important to you.
A good goal needs a time frame. This not only helps you stay on track, but also encourages action and provides a horizon or end point to work towards.
Read More: Why Motivation May Let You Down, But Consistency Never Will
Examples of goal makeovers
Now that we know the SMART system for setting goals, let’s look at a few not-so-great goals and give them a makeover!
I want to run a faster half marathon.
I want to improve my bike split for 70.3 triathlon.
I want to eat healthier meals and less takeout.
Here are those same ideas, but given a makeover with the SMART system. Remember, they need to be specific, measurable, achievable, relevant, and time bound.
Over the next 4 months, I will work on improving my running form and learn better breathing. I will do aerobic training and incorporate hill work in an effort to improve my half marathon pace from X to X.
During the off-season, I will work to increase my ability to hold consistent power over longer distances by doing X threshold-focused sessions and X strength sessions X times a month.
Over the next 3 months, I will commit to making a healthy dinner 3 times a week that incorporates protein, vegetables, and grains.
See the difference?
Now just because you set a good goal, that doesn’t mean you will achieve it… at least not right away. Give yourself some grace and be flexible when things don’t go exactly as planned. Remember to avoid thinking about goals with a pass or fail mentality. When was the last time you were awesome at something your first try? (I don’t remember when I’ve ever done that!) Achieving worthwhile goals takes hard work, dedication, and consistency with commitment and focus.
Read More: The Patience Playbook: 5 Proven Strategies for Long-Term Success
5 tips for setting achievable goals
Here are some great tips I’ve learned over the years that help with setting and achieving goals.
Frame your goals in positive terms. Instead of describing a goal in a negative manner of what not to do, reframe your way of thinking to what you want to do.
Write down your goal and keep it in a place where you will see it every day.
Keep a record of progress towards your goal. Seeing consistent improvement over time helps with motivation.
Don’t get frustrated if you slip up, make a mistake, or don’t see progress right away. All that matters is that you keep moving forward.
Find a group of like-minded people that support you, and in turn, will support your efforts toward achieving your goals.
Next week, we’ll delve more into goal-setting with Process Goals Vs. Outcome Goals: Which is Best? Subscribe to the free Triple Threat Life newsletter so you don’t miss any posts.
*BONUS for Triple Threat Life Club members- SMART Goals Worksheet: Turn Plans into Action
Within this template, you will find guided questions that will help you set SMART goals! I recommend printing out this paper and writing down your answers, or copying and pasting the questions into a Word doc.
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