Slipping on New Year’s Resolutions? 5 Tips for Setting SMART Goals
Guess what?! January 19th — tomorrow — aka, “Quitter’s day”, is the day of the year that people are likely to abandon their New Year’s goals (according to a 2020 study).
One primary reason people struggle to stick to their resolutions is that they’re setting goals that are too lofty or even unattainable for them to achieve.
That's why it's so important to begin a new habit by creating short-term, attainable goals. This way, when you finally do reach them, you’ll feel good about your accomplishments and have the motivation to push for more!
The SMART method is a time-tested and research-proven tool in psychology that can help you set better goals so you can achieve what you really want this year! We’ll talk about what the acronym stands for, how to use it to find a clear focus for yourself, and examples to help guide you with your own goals!
If you’re struggling to keep up with your goals so far, you’re definitely not alone and we’re here to help you start 2023 off strong!
Making SMART & mindful goals this year with these tips
Think about the goal(s) you have for 2023 and what you’re really hoping to achieve from them. We recommend grabbing something to write with (*hint for step 2) and writing them down so you have a record of your goal that you can reference back to anytime.
Use the SMART method, it’s research-backed!
When setting the actual goals you want to achieve for the year, you need to choose a specific measurement and place guidelines around it. That’s where the SMART method comes in!
SPECIFIC - What do you really want to achieve?
First, choose a goal with a clear success point -- this is what you’re striving for. Instead of "I want to get fit", you may try something like, "I want to be able to run".
MEASURABLE - How will you know if you succeed?
With a benchmark to measure progress, you can see the change and know as you get closer and closer to success. The goal becomes, "I want to be able to run a 5K".
ACHIEVABLE - Make your goals possible but still in a way that’s challenging and engaging!
Working towards your goals in increments is a great way to achieve a larger resolution. That doesn't mean you can't dream but think about the best ways to help you get there.
RELEVANT - Think about the big picture and what you can gain from this.
Set goals that work with your lifestyle and are right for you and your health. Your goal will be easier to stick to in the long-term if you have thought about where it best fits in your current routine.
TIME-BOUND - It’s not a sprint to the finish line. Take it all day by day and learn as much as you can along the way!
Set a general timeline for your success and when you hope to make progress. Here's an example: "I want to be able to run a 5k by the end of the year."
Write down your goals regularly for a quick, easy boost toward success
Did you know that writing down your fitness goals makes you up to 43% more likely to achieve them? It’s true, a study published in the British Journal of Health Psychology found that when people wrote down when and where they were going to exercise, they were much more likely to keep up a fitness routine.
Once you have identified your specific goal, think about what you need to do to achieve it, and then write out your intentions. Put it in your calendar or a place where outline your days. There you can outline exactly what you're going to do and when to help drive your follow-through success.
Choose milestones that will lead you to your end goal so you have celebrations along the way
While you don't want a goal that's too easy ( you won't be able to take it seriously), a larger goal can be intimidating and make it easier to procrastinate.
As you become accustomed to the new schedule, set milestones that are attainable with reasonable effort and allow yourself to adjust your initial plan as you find your sweet spot. Over time you can build on this, and working towards your goals in smaller parts can be a great way to help you achieve a larger goal at hand more efficiently!
Get a friend involved and spread the positivity
Because everything is better when you have someone to do it with! If you find motivation is still a bit hard to come by, try joining forces with your partner, a family member, or your best mates and choose a shared goal together. It can inspire friendly competition and provide a natural source of motivation to keep you going. Plus, everything is better when you have someone to do it with!
Who doesn’t love a good reward?
The one thing so many people forget to do when they set a fitness goal = is decide what happens when they actually accomplish it! That reward system can be a powerful tool in your toolbox of healthy habit-building and it can be internal rewards, external rewards, or a mixture of both! This could be simply taking pride in what you’ve accomplished, or something external (like a special treat).
So, what do you want as a reward for reaching that finish line or sticking with a resolution? Remember to recognize your successes too and treat yourself when you hit those goals or milestones regularly - because you deserve it and that's what makes it all feel so good! We love finding joy in little moments and celebrate every little win along the way.
So, what 2023 goal are you setting? We're here to support you as best as possible
We'll help you put those goals into action on the MBODY app: we'll take care of putting together recommendations based on your daily check-in so you have the most relevant information possible based on your current needs.
You’ll also get access to loads of information that's tailored to the symptoms that you’re currently feeling, so you have the support you need when you need it. And guess what? That knowledge can help get you closer to your goals too!
What’s your SMART goal for the year? Let us know in the comments below or share with us on Instagram and tag @mbody.official.
Complete your daily check-in on the MBODY app for tailored workouts, delicious recipes, mindfulness, and more — available on the App Store and Google Play Store today!
So, you make the commitment to your health and fitness in 2023 and we'll be there with expert-led exercises and fresh ways to keep you feeling motivated.
