Wellness Goals-How to Set Yourself Up for Success
Many of us set health and wellness goals early in the year, only to find our commitment fizzle within weeks. Physical health goals are especially common in January. So why do so many of us fail to follow through? The answer has nothing to do with your willpower or personal strength. Usually, success evades us because we didn’t do a great job of setting a good wellness goal in the first place. The problem isn’t you; it’s your goal.
The Best Health and Wellness Goals
There is a formula for setting practical and achievable physical health goals. The most effective wellness goals are SMART goals. SMART goals are:
Specific: Your goal should be precise rather than broad. “I am going to get in shape” is a broad goal. “I am going to walk 10K steps per day” is specific.
Measurable: You should have a way to measure your progress along the way. A 10K step goal can be measured using a pedometer or fitness tracker.
Attainable: Make your goal as realistic as possible. A goal to run a marathon in 3 months isn’t realistic if you haven’t run before. But finishing a 5K race may be much more attainable if you are in good health.
Relevant: Your goal needs to matter to YOU! Setting a goal that an Instagram influencer sets may not be relevant in your life. Instead, set a goal that will make a difference in your life once you meet it.
Time-Bound: You need to set a specific time frame for reaching your goal. Initially, a short-term goal (1-4 weeks) is most effective. As you reach short-term goals, then attempt longer-term goals.
You can take any goal and make it more effective by applying these five parameters. Let’s give it a try and see some SMART goal examples for health.
Sample Physical Health Goals
Let’s take a few sample health and wellness goals and apply the SMART system to see how they change.
Basic goal: I am going to lose weight
SMART goal: I am going to reduce my calorie intake for weight loss by swapping my 500-calorie coffee shop beverage for black coffee each day for one month. By cutting 500 calories per day, I set myself up to reduce my calorie intake by 3500 calories per week or about the number of calories to lose one pound per week.
Basic goal: I am going to start working out
SMART goal: I am going to join my office walking group and walk at least one mile at lunchtime at least three days per week for one month.
Basic goal: I am going to eat more healthfully this year.
SMART goal: For one week, I am going to include more fruits and vegetables in my diet by swapping fruit for chips at lunchtime and a green vegetable for a potato at dinner.
Basic goal: I am going to learn yoga to be more healthy
SMART goal: I am going to do a 20-minute beginner yoga video three times per week for four weeks to reduce my stress level and promote better blood pressure.
In each of these examples, we’ve taken a broad statement and refined it so that you know exactly what steps to take to reach your daily or weekly target. Each SMART goal also offers a way to track and measure your progress.
Health and Wellness Goals: FAQ
What if I already set a goal and failed?
First of all, you didn’t fail. Every effort is a success. Revisit your goal and apply the SMART system. Usually, when we don’t reach an initial goal, it is because it is too broad or too expansive. Think about taking small steps. Reduce the scope of your original goal and then refine it in a way that is doable and realistic in your life the way it is now, not the way you want your life to be. You’ll have plenty of time in the future to set new, bigger goals.
I’ve never set a wellness goal before. Where do I begin?
Start with a clean slate. List one health goal you have for yourself. It can be broad or even unrealistic when you first start out. Has your healthcare provider made any suggestions about lifestyle changes? Has a loved one nudged you to adjust some unhealthy habits? Have you always wanted to tackle a fitness accomplishment but were too afraid to try? Once you’ve identified your large aspiration, break it down into smaller steps. For example, maybe you’ve always wanted to complete a 10K race, but you currently don’t run. Start by setting a goal to walk or run 3-5 days per week for a month. As you get more proficient with running, set a goal to run three days per week for a distance of 2-3 miles. Do this for four weeks. As you reach each milestone, up the ante just a little bit. Before you know it, you’ll be crossing the finish line at your first 10K race.
How are skill-related fitness goals different from health-related fitness goals?
Health-related goals are often more broad and general. For example, I want to eat more fruits and vegetables is a health-related goal. I want to sleep eight hours each night is a health-related goal. I want to learn to meditate to manage my stress levels is a health-related goal. Skill-related fitness goals address your ability to carry out a specific physical task. I want to run a 10K is a skill-related fitness goal. I want to learn how to use a rowing machine is a skill-related fitness goal. I want to improve my lap-swimming times to complete a 500-yard freestyle swim in less than 30 minutes is a skill-related fitness goal.
There isn’t one type of goal that is necessarily better than the other, but they each tend to have typical pitfalls. Health-related goals tend to be too broad and not measurable. Skill-related fitness goals are usually specific and measurable enough, but sometimes they are not realistic.
I keep setting the same goal and I always give up too soon. What do I do?
Adjust the goal; don’t give up on it. If you keep setting the same goal, clearly, it is meaningful to you. That’s important! You’ve met the “relevant” component of the SMART system. But you need to evaluate your previous attempts to see what went wrong. Can you think of a mini-goal that can get you one step closer to reaching the larger goal? Breaking large goals into smaller attainable goals is almost always the key to success.
I am good at my goals early in the week, but then life intervenes, and I forget about them. What do I do to stay consistent?
Consistency is your key to success. There are two things you can do to boost consistency. First, write out your goals and your specific plan and post it in a place where you see it every day. You might also post it on social media or tell a friend to boost accountability. Second, plan your eating plan or workout schedule in advance. Take an hour each week to schedule meals or exercise sessions just like you schedule all of your other important appointments. Set reminders to keep yourself on track throughout the week.
Always remember, blame and guilt get you nowhere when health and wellness goals are concerned. You don’t fail at reaching your goals; your goals are failing you. Spend more time making adjustments to your plan and see how it changes your level of success.