Let’s talk setting goals. According to Finder, 71% of Australians or roughly 14 million people like to set new goals for the new year. Among those that do set new year resolutions, research shows 48% aspire to improve their fitness, 34% want to lose weight, and 32% of people want to improve their diet.
Yet data shows that more than half of new year’s resolutions tend to fizzle as we become too busy or preoccupied to stick to our goals.
Even with the best intentions goals rarely materialise into reality without a solid plan.
Some of us might embark on an unsustainable diet only for it to fizzle out halfway through; others might struggle with finding strategies that work.
So as another new year rolls around again, Equalution has chosen to share its best tips for smart goal setting so that more Aussies can smash their health and fitness goals.
Table of Contents
Set SMART goals
SMART goals stand for:
- Specific
- Measurable
- Attainable
- Relevant
- Time bound
Setting specific goals essentially means being as clear and concise about your goal as possible. For example, instead of saying ‘I want to cook more’ you might instead say ‘I will make 3 new recipes every week’. This makes it easier to get where you want to go because you know exactly what you want to achieve.
Measurable goals include precise amounts, dates and anything else that helps you measure your success. If you set the goal, ‘I want to lose weight’ you can add a measurable like, ‘I want to lose 3kgs by a certain month, or in a certain amount of weeks.’ Remember to still be realistic, if your goal is weight loss, it’s best to take it slow and steady.
Attainable goals are ones that are possible to achieve instead of goals you know are likely to be difficult and unattainable. It’s important to be honest with yourself and aware of what you’re capable of – making goals too unattainable means not only will you not achieve them, it’ll also knock your confidence and motivation to try again.
Goals should be relevant to the direction you’re going, or want to go, in life. Setting inconsistent goals means they’ll likely work against each other and you end up wasting time and energy trying to reach them.
Lastly, time bound means having a deadline. Similar to setting dates in the measurable aspect, giving yourself a deadline keeps you accountable and gives you the sense of urgency needed to stay motivated.
Identify what’s within your control
There’s no use setting goals that you have no control over. Goals that are dependent on other people or factors that you don’t have direct control over are much more likely to fail.
Seek advice from others on what works
Perhaps a friend, family member or colleague has achieved a goal you’d also like to achieve. Talk to them and ask them what worked for them; this can be used to inspire your own journey. Keep in mind that while everyone is different and no two paths will be exactly the same, someone else’s advice can nevertheless be really helpful.
Visualise your goals
Writing your goals down or creating a mood board of images that relate to your goal to act as a visual reminder of what you’re setting out to achieve are both excellent ways to maintain motivation. One study conducted by the Dominican University of California found that those who wrote down their goals on a daily basis were 42% more likely to achieve them.
Identify your obstacles
No journey is without its highs and lows. When it comes to your goal/s, think about what challenges you might face along the way so you’re prepared to work around them if and when they do arise. If you find it hard to refuse food at family gatherings, plan your response ahead of time. It could be as simple as bringing a box to take treats home for later, or stopping in on family outside of meal times.
Reward yourself
While the end reward is creating a healthier, stronger, NEW YOU, it also helps to give yourself little rewards along the way for some extra motivation. Hit all your workout goals for the fortnight? Treat yourself to some new activewear! Dropped a dress size? Invest in that stunning party dress you’ve been eyeing up for a while. Life is about the journey, not the destination, so why not enjoy your transformation journey and make the most of every day!