
The ring of the new year signals a fresh start brimming with possibilities. This time of year is
like a blank page in a journal, urging us to reflect on who we are and who we want to become. It
inspires us to set intentions, new aspirations, and make new commitments to ourselves.
While setting goals is easy, implementing and achieving them is a more challenging feat. We
have all been there – we’ve set a new goal for the new year, but a few months later find ourselves
unable to make progress or having forgotten the goal entirely. Why? Often, we set goals that are
vague, unrealistic, and overwhelming.
SMART goals are a proven strategy to help you go from goal-setting to goal-getting! Let’s look
at a step-by-step example of how to set a SMART goal so you can stick to that goal you have in
mind for 2025.
What Are SMART Goals?
A smart goal is a goal-setting method that allows you to set an actionable objective, but more
importantly a clear roadmap on how to get there. For example, let’s explore the goal of
exercising more.
Specific: What Do You Want to Achieve?
“I want to exercise more” sounds like a well-intentioned goal, but it is not very helpful when it
comes to putting it to action. Instead, “I want to go for a 20 minute walk Monday through
Friday”, creates a specific goal that tells you what you are aiming for and when you will be
doing it.
Measurable: How Can You Track Your Progress?
Creating a goal that is quantifiable enables you to track your progress. Tracking your
achievements builds momentum, consistency, and motivation.
In this example, you could use a pedometer or fitness tracker to track your steps, miles or
duration of walking. If you don’t have access to a fitness app or tracker you can also track your
progress by marking a calendar.
Attainable: Are You Realistically Able to Achieve This?
Think about your current routine and commitments. An easy way to set yourself up for failure is
by setting a goal that is too difficult to manage with your current lifestyle. Make the level for
entry as easy as possible.
If you currently do not participate in intentional physical activity, walking for 1 hour seven days
per week may be overly ambitious. Start slowly to establish consistency and allow the goal to
evolve over time.
Realistic: Is This Goal Aligned With Your Lifestyle?
A goal might be attainable, but is it realistic? We can often get stuck in an “all or nothing”
mentality, but trying to “do it all” can lead to feeling overwhelmed and burnt out.
Think about your current lifestyle: When do you have the most time? Energy? Resources?
Maybe you're a busy working parent and your routine is jam packed with packing lunches,
school drop off and pick up, spending time with the family – all while getting the kids into bed
on time. Mold your goal around the current structure of your life. For example, “I will walk for
20 minutes on my lunch break at work.”
Time-Bound: When Do You Want to Achieve This?
Creating a goal that is “time-bound” provides structure to keep you on track and reduce the
likelihood of you putting off your goal for a later date.
Create a sense of urgency by choosing a short-term deadline. For example, “I will walk for 20
minutes Monday through Friday on my lunch break.”
Now, you have a SMART goal for exercise that is clear, focused and actionable!
● Specific: I will walk for 20 minutes Monday-Friday
● Measureable: I will track my walks using my Fitbit
● Attainable: 20 minutes is a realistic time with my current schedule
● Realistic: I can walk 20 minutes during my lunch break
● Time-bound: I will achieve this over the next 3 months
Why Consult a Dietitian to Set SMART Goals?
The road to success is often bumpy, even with the SMART framework in place. Our dietitians at
360 Nutrition Consulting provide ongoing support to help identify and address potential barriers
that may be derailing your progress. Whether it’s finding new recipes, implementing stress
management strategies, or improving sleep hygiene, we can assist you with making adjustments
so that you can continue to progress.
In addition, we can help break down long-term goals into smaller, more manageable steps! We
are passionate about providing guidance and helping you find solutions to stay on track.
Take the Next Step
If you’re ready to take the plunge and embark on a path toward a healthier you, contact 360
Nutrition (805) 738-5700 to book your initial consultation with one of our experienced dietitians.
Here’s to a year of growth and progress - 2025 is yours for the taking!
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