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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.

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 2019, break down your goal into smaller time frames.

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:

  be able to run the 5k (3.1 miles) race for Suicide Prevention in September.

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

 Me/be able to run 3.1 miles/outside and in the gym/train for 8 months/by 9/01/19

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

1. Read about how best to start running and preparing for a 5k race to prevent injury and loss of motivation. 

2. Make a schedule that includes running at least 3 times a week (weekends are easier and one day during the week is                   manageable).

3. Ask a family member to care of my child while I am at the gym. 

 

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:

 Every other week I will increase the distance I run, and decrease the amount of time I walk or take breaks. 

 I will know I've reached my goal when 

 I will be able to run 3.1 miles straight without stopping. 

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

 Low-cost gym membership, sneakers, gym clothes, childcare, book about running from library.

 How I'll find the time:

 I will run during weekends when I am not as busy and wake up early one day during the week to go to the gym. 

 Things I need to learn more about: Stretching exercises, warming up before a run, running safely. 

 People I can talk to for support: Friends who run, my pcp.

 

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

 I want to be more fit and stronger but I am more motivated when I have a concrete goal like a race. Running also helps with my     stress. 

 

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__/_01__/_19___.

 My halfway measurement will be __1.6 miles__ on (date) _04/__01_/__19.

 

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: 12/27/2018

Partners EAP is not a service for the general public.

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

Call Us: 1-866-724-4EAP