Set S.M.A.R.T. Goals

2 Jan

It’s the first Workout/Wellness Wednesday of the New Year!


We all have resolutions we make, whether we stick to them or not. The trick to sticking to our resolutions is following the S.M.A.R.T. rule:

  1. Specific
  2. Measureable
  3. Attainable
  4. Realistic/Relevant
  5. Time

These can be applied to any type of goal you wish to achieve; let’s take my “I want to floss more in 2013” (and when I say more, I’m really meaning I want to start!) goal and apply it to the S.M.A.R.T. principles to give you an example:

Specific- I want to floss every morning while I’m watching Good Morning America and getting ready for the day.

Measurable- I’ll buy floss picks (how easy can I make this!) and, depending on how many come in a pack (~90), I’ll get through half of the pack in 1 month. I plan to finish the pack in 2 months!

Attainable- every time I go to the dentist, he always asks if I floss; I always answer “no”. He then explains why flossing is so important (reduces the number of bacteria, fresher breath, and decreases my chance for gingivitis) and highly recommends I start. I want to do this not only for my dentist to quit yelling at me but also for me to involve myself in something non-fitness related.

Realistic- I know that some mornings will be easier than others (when I teach at 6am or if I’m hungover out late the night before) but I plan to keep some flossies in my bag at all times; I’ll whip those babies out with pride.

Time- I want flossing to become a habit, everyday, by March 1, 2013.


Piece of cake, right? This isn’t rocket science; try this technique with your 2013 New Years Resolutions and don’t be one of the 24% who never achieves their goal(s)!

15 Responses to “Set S.M.A.R.T. Goals”

  1. Angela @ Health's Angel January 2, 2013 at 7:37 pm #

    I tend to set little (and big!) goals for myself randomly throughout the year rather than on New Year’s alone, but last year I did tell myself at the beginning of the year that I wanted to floss more regularly. So this is a good one 😉 A year later, and it’s definitely now a habit for me!

    • K.E.P.T. You Fit January 3, 2013 at 1:20 pm #

      Inspiration! It’s such a simple task to do but it never seems to stick.

  2. Athena @ Fitness & Feta January 2, 2013 at 9:33 pm #

    Love the SMART acronym! I use it all the time and love that you wrote about it.

    • K.E.P.T. You Fit January 3, 2013 at 1:21 pm #

      Isn’t it great?! It really helps us stick to our goals 🙂

  3. sarahsdoodles January 3, 2013 at 2:46 am #

    I love your S.M.A.R.T. tips! Coincidentally, floss more is on my list, too! Seriously, though, I just hate disappointing my dentist. Every time i go to the dentist I walk out like a dog with my tail between it’s legs because I legitimately feel bad for not flossing. So pathetic.

    • K.E.P.T. You Fit January 3, 2013 at 1:21 pm #

      I know! My dentist is always let down when he sees me :).

  4. OUCampusRec January 3, 2013 at 3:05 pm #

    Reblogged this on OU CampusRec.

  5. Madelyn Griffith-Haynie, MCC, SCAC January 13, 2013 at 2:35 pm #

    LOVE the dental floss example to illustrate the S.M.A.R.T. Goals concept. Good work!

    FYI, I have linked this article to the first article in a brand new Series on Organization & Task Completion on my ADD-focused WordPress Blog. Come take a look.

    Madelyn Griffith-Haynie, CMC, SCAC, MCC -ADD Coaching Field co-founder-
    (ADDandSoMuchMore and ADDerWorld – dot com!)
    “It takes a village to transform a world!”

    • K.E.P.T. You Fit January 14, 2013 at 9:20 pm #

      Thank you! It’s so simple yet so manageable! I love your series! I think it’s great to focus on a couple of things; I’ll definitely be checking back :). Good work!

      • Madelyn Griffith-Haynie, MCC, SCAC January 15, 2013 at 5:21 pm #

        Is it time to sing the “Mu-tu-al Ad-mir-a-tion So-ci-e-ty” ditty now?

        Seriously, don’t be a stranger — and if I miss something that would add content to any of my articles in the future, leave me a link in the comments section and I’ll backlink in the article itself – not everybody reads the comments (keep it to one link per comment or Akismet will throw you in the trash!)


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