How to Set Goals the SMART Way

Fail to plan and plan to fail.  That’s right.  We’re going to talk about setting goals.  Goals must be SMART.

                   S = Specific

                   M= Measurable

                   A = Attainable

                   R = Realistic

                   T = Timely

·  Specific - Be specific about what your goals are. If you say that you want to get in shape or lose weight, that’s too vague.  What does getting in shape mean?  Does it mean losing 60 pounds?  Wearing a size 12 dress?  Nail it down.

·         Measurable – This is another area you have to be very specific in and you have to be able to measure your progress.  You need to have a way to chart your progress.   Taking your body fat from 32% to a long-term goal of 25% would be a measurable goal.

·         Attainable - Set goals that you can reach.  That doesn’t mean to make them so easy that there is no way to fail but don’t make them so difficult that it isn’t possible to reach your goals.

·         Realistic - Rather than saying, “I will workout every day for 2 hours,” it would be more realistic to commit to working out 30 minutes 3 times per week.

·         Timely - Set time lines, short and long-term goals.  If we say “I’m going to get into shape this year,” it’s likely that we will be wondering what happen to our fitness program by April, be completely stressed out and give up by summer and by the time fall rolls around, we are thinking about how we have failed once again.

1.     Be sure that your goals are realistic.  If you are not realistic, you have set yourself up for failure before you have even begun.  You can always revise your goals to be more aggressive later. 

2.     Set a specific date that you are going to accomplish these goals.

3.     List compelling reasons why you want to reach these goals.

4.     Write it all out in a statement and read it out loud when you wake up in the morning and when you go to bed at night.  

Proverbs 16:3 (New International Version)

 Commit to the LORD whatever you do,

and your plans will succeed.

After you have set your goals…you did set your goals right…actually take you plan and place your hand over it.  Better yet, hold your written goals in your hand and lift it up in surrender to God.  You might think it sounds crazy but do it.  If you could have done this of your own strength you would have done it by now.  And let me add this; the past does not equal the future.  Just because you might have failed in the past does not mean history will repeat itself.  Lift up your plan to God pray over it and then believe Him for it. 

Just in case you need a little help in getting started, how about if I pray this prayer with you?  If you need help, read the following prayer:

Heavenly Father, I come before you asking for your help.  God, I can not do this of my own strength.  I have tried too many times and I have not succeeded but this time I come before you God.  In your word you say (NIV Mark 11:24)”Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours.”  I lift up my goals to you Lord in prayer.  I believe you want me to be healthy and fit and I receive your gift of health and fitness.  Thank you Heavenly Father for taking my burden.  Fill me with the Holy Spirit and be with me during my time of weakness and give me the self-discipline to follow through and do the things you tell me to do.  This time I will succeed God because you are with me.  You are my helper, my healer, my friend, and my loving Father and I know that I can count on you in all things. I give you all the glory.  In Jesus name I pray….Amen.

God wants you to succeed.  He wants to help you succeed.  God works best out of our weaknesses.   Now, commit to yourself that you will change and commit your goals to God. 

Set up your food, cardio and weight training plan the night before.  Even better; set up your entire week on Sunday afternoon so you’re not trying to wing it when you are dealing with the things you had no idea you would be dealing with during the week.  In your journal, start your day listing the things you are thankful for.  There is always something in our lives that we can be thankful for no matter what is going on in our life.  At the end of the day list 3 things you are grateful for before you go to sleep.

Phyllis Stewart is the author of God’s Temple-40 Days to Total Transformation and This is It.  She spent almost 3 years in Iraq serving the troops by managing sports, fitness and recreation facilities and programs.  Since returning to the states she is fitness coaching online and by phone and resides in Vienna, Virginia. For more information about Phyllis or her services please visit www.expectsuccesspt.com or email her at phyllis@expectsuccesspt.com.