Smart Goals for BLC 36
Friday, January 12, 2018
SMART Goal-Setting Worksheet
Step 1: Write down your goal in as few words as possible. My goal is to: lose 12 pounds and establish a regular fitness routine.
Step 2: Make your goal detailed and SPECIFIC. Answer who/what/where/how/when. I will plan, prepare and eat meals that are within my calorie range. I will consult menus prior to going out for a meal and make a meal decision based on my caloric needs. I will call for a Silver Sneakers introductory meeting and utilize the gym and chair yoga classes after I return from vacation.
HOW will you reach this goal? List at least 3 action steps you'll take (be specific):
1. Track my food daily
2. Complete 10 minutes of intentional exercise 6 days per week increasing my efforts as I become comfortable exercising.
3. I will examine my mood and feelings when I want to eat at times other than meals or planned snacks.
Step 3: Make your goal is MEASUREABLE. Add details, measurements and tracking details. I will measure/track my goal by using the following numbers or methods: I will track my food daily on the WW site. I will track my fitness on the Sparkpeople site.
I will know I've reached my goal when I consistently eat within my calorie range and exercise for 60-90 minutes per week.
What I need to achieve this goal: Conscious effort without excuses, this includes a plan for days when my knee or back are inflamed.
How I'll find the time: I don’t have any time constraints, I need to make myself a priority.
Things I need to learn more about: Motivating myself and preparing a variety of foods.
People I can talk to for support: BLC team member and friends.
Step 5: Make your goal RELEVANT. List why you want to reach this goal:
Feel better physically
Have clothes fit better, look better in general
Step 6: Make your goal TIMELY. Put a deadline on your goal and set some benchmarks. I will reach my goal by (date): April 4, 2018. My halfway measurement will be 6 or more pounds lost and exercise tracked at least 60 minutes per week on (date) February 21, 2018.