When starting a new exercise or health journey we usually have a goal in mind that we would like to achieve. Maybe it’s to be able to walk 5km without knee pain, maybe you are hoping to compete in the Gold Coast marathon this year, or maybe you just want to move your body every day consistently for a month.
Goals are fantastic things, they can motivate us, help hold us accountable and give us direction. However, they can be overwhelming at times. Sometimes you definitely know what you want to achieve but it seems so far away, you are unsure of what steps to take to achieve the final goal. It can start to feel unachievable and you can start to doubt yourself. Following some simple goal setting steps can help keep us on the straight and narrow!
Here are 5 easy tips to get the most out of your goal setting and have you smashing your goals in 2023:
1. SMART Goals
Working with SMART Goals gives you a framework to assist you in defining achievable goals.
S - Specific
Be specific. Nut out exactly what you are aiming for.
M - Measurable
Goals need to have some degree of measurability so you are able to track your progress and use it to gauge how you are going.
A - Attainable
Have a goal that is within an achievable range (for your skill level, experience, access to resources etc.). I could have a goal to become the National Champion in Irish Dancing. Yes, it is a big goal. However, I have been dancing for 20+ years and it could be achievable if I put time and effort toward it. On the other hand the goal of becoming an F1 driver is probably not attainable for myself. I have no experience in any sort of car racing and have no connections at all in the industry.
R - Relevant
The goal needs to be relevant to you and your individual circumstances. My friend could have a goal of learning French but if I’m passionate about Japanese and want to travel to Japan, then having the goal of learning French just wouldn’t be relevant for me and my circumstances.
T - Time Sensitive
Don’t leave your goals open-ended! Set yourself a timeframe that you want to achieve your goal within. This makes you make more likely to stick to it!
Here's an example of one of my own goals:
"I want to learn 5 new Japanese grammar points by the end of April 2023."
This goal is specific in what I want to achieve - 5 new grammar patterns.
It is measurable - I can keep track of how many grammar points I have learnt.
It is attainable - I have been studying Japanese for more than 10 years and have the resources on hand to work towards this goal.
It is relevant - Japanese is a lifelong passion of mine and I hope to be travelling back there soon!
It is time sensitive - by the end of April 2023.
2. Write Them Down
We are much more likely to hold ourselves accountable to a goal we have set if we physically write it down with pen and paper.
3. Stay Accountable With A Friend
To take your accountability to the next level have a ‘goal-buddy’. Let them know what your goal is so they can help you stay on track to achieving it.
4. Break It Up
Going from running 5km to running a marathon can be a daunting task. So break it down! Break the big goal down into several smaller goals resulting in you achieving your main goal.
5. Reward Yourself
Give yourself a pat on the back when you achieve those smaller goals! Don’t wait to reward yourself till the end, acknowledge the steps that are taken on the journey to achieving your main goal.
Hopefully these tips can be of some assistance in setting your health and wellbeing goals for 2023. We would love to hear if you have any other tips for goal setting below!
Dana
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