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Setting Healthy and S.M.A.R.T. Goals

Happy New Year from your EAP!

We hope that the new year is a year filled with health and happiness for all staff and employees. We know that keeping your New Year’s resolutions can be tough and we are here to help. This year, make your goals healthy and S.M.A.R.T: specific, measurable, attainable, relevant, and time-bound. S.M.A.R.T. goals are designed to help make your goals a reality and to help make you a happier, healthier, and more balanced person. S.M.A.R.T. goals are:

S – Specific: Make your goal as specific as possible. Try to include the 5 Ws: who will you need to help you achieve your goal? What is the goal?  When do you plan to work on your goal? Where will you work on it? And why is this goal important to you? Being as specific as possible will help guide you in the process of achieving your goal.

M – Measurable:  When writing your goal, make sure that you are able to measure your progress. You want to be able to quantify how far you have come.  When writing your goal make sure to include how you will measure your progress and how often (for example, if your goal is to lose 20 pounds, set one day each week or every other week to weigh yourself).

A – Attainable: This attribute of your goal is important. Make sure that your goal is realistic and achievable in the timeframe that you have determined. Make sure that you have the necessary time, energy, and resources available to accomplish your goal.

R – Relevant: Before setting your goal, think about what is personally important to you. Consider your values, career aspirations, and personal hobbies. Make sure that your goal fits with who you are as an individual and is connected to your priorities.

T – Time-bound: Give yourself a deadline to achieve your goal. Rather than setting your goal to be accomplished by New Years 2017, break down your goal into smaller time frames; for example, if your goal is to lose 20 pounds, aim to lose 2 pounds every week. By measuring your progress more frequently, you will hold yourself accountable to achieving your goal.

S.M.A.R.T. Goal-Setting Worksheet – Example

Step 1: Write down your goal in as few words as possible.

My goal is to:

Lose 20 pounds________________________________________________

 

Step 2: Make your goal detailed and SPECIFIC. Answer who/what/where/how/when.

Me/lose 20 pounds/at home and at the gym/eat healthier & workout/by 9/30/16

HOW will you reach this goal? List at least 3 action steps you'll take (be specific):

1. Go to the gym five times per week ______________________________

2. Join Weight Watchers or seek other support_________________________________________

3. Cut out dessert six nights per week_____________________________

 

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 weigh myself in pounds on the same scale every Saturday morning_

I will know I've reached my goal when

I weigh 20 pounds less than my current weight______________________

 

Step 4: Make your goal ATTAINABLE. What additional resources do you need for success? Items I need to achieve this goal:

 Healthy eating cookbook from library, low-cost gym membership, sneakers, gym clothes_____________

How I'll find the time:

 I will take walks during lunch & get up early 2 times per week to workout_

Things I need to learn more about: Nutrition & exercise________________

People I can talk to for support: Friends and family members__________

 

Step 5: Make your goal RELEVANT. List why you want to reach this goal:

Being healthy is very important to me. I want to lose weight in order to be healthier for myself, my friends and for my family.

 

Step 6: Make your goal TIME-BOUND. Put a deadline on your goal and set some benchmarks.

I will reach my goal by (date): _09__/_30__/_16___.

 My halfway measurement will be __10 pound loss__ on (date) _05/__15_/__16.

 

S.M.A.R.T. Goal-Setting Worksheet

Step 1: Write down your goal in as few words as possible.

My goal is to: ____________________________________________________________

 

Step 2: Make your goal detailed and SPECIFIC. Answer who/what/where/how/when. ____________________________________________________________

 

HOW will you reach this goal? List at least 3 action steps you'll take (be specific):

1. __________________________________________________________

2. __________________________________________________________

3. __________________________________________________________

 

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 know I've reached my goal when ____________________________________________________________

 

Step 4: Make your goal ATTAINABLE. What additional resources do you need for success? Items I need to achieve this goal: ____________________________________________________________

 

How I'll find the time: ___________________________________________

Things I need to learn more about: ________________________________

People I can talk to for support: ___________________________________

 

Step 5: Make your goal RELEVANT. List why you want to reach this goal:

 

 

 

Step 6: Make your goal TIME-BOUND. Put a deadline on your goal and set some benchmarks.

I will reach my goal by (date): ___/___/____.

 My halfway measurement will be ___________________ on (date) ___/____/_____.

For more information or to discuss healty living concerns, please contact Partners Employee Assistance Program at 1-866-724-4EAP.

In case of emergency, please call 911 or your local hospital emergency service.


This content was last modified on: 12/17/2015

Partners EAP serves employees, and their household members, of Partners HealthCare and related entities.
Partners EAP is not a service for the general public.
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