Tuesday, March 8, 2016

SMART Goals

I think that one of the most important lessons in the Personal Nutrition course I took in January was how to set a SMART goal. I've mentioned it in my monthly goals post, but never went in depth.

SMART stands for:
Specific
Measurable
Attainable
Realistic/Relevant
Timely
(Yes, you might find other words replaced in the SMART definition, but for the most part, it's all the same.)

A word about SMART goals - Because SMART goals force you to set a timeframe, this isn't always the *best* way to set a goal. Sometimes a goal isn't always realistic in the beginning, because you don't have everything you need. For example, having a goal of being a parent is a great goal, but not necessarily a SMART goal - because nature plays a big part in your success, you can't put a specific timeframe on it without the fear of failure. Believe me, I had my parenting goals down before I was a teenager. But life said otherwise, and I'm three years past when I was supposed to STOP having children, and I still have none. When I think of SMART goals, I think of smaller, more reasonable ideas that we can set specific criteria for.

So let's break it down, and I'll show you how I created my two SMART goals for the month.

1) S - SPECIFIC
Setting a goal without a plan is really more like a dream, wouldn't you agree? I can say that my goal is to lose weight, but how do I achieve it? What if I just wanted to exercise more? What does "more" mean? Does it mean 15 minutes more than I have been? Or several times a week? How do I know when I succeeded? So first we need to get specific about what our goal is.

Goal 1: Work out at least 4 days a week
Goal 2: Meditate 6 days a week

2) M - MEASURABLE
How can you track your goal and see that you are headed in the right direction? Give yourself concrete mini-goals, target dates, etc.

Goal 1: Work out 4 days a week
Week 1: Work out 2 days a week, 1 hour minutes at a time
Week 2: Work out 3 days a week, 1 hour at a time
Week 3: Work out 3 days a week, 1 hour at a time
Week 4: Work out 4 days a week, 1 hour at a time
Goal 2: Meditate 6 days a week
Week 1: Meditate 3 days a week, at least 20 minutes at a time
Week 2: Meditate 4 days a week, at least 20 minutes at a time
Week 3: Meditate 5 days a week, at least 20 minutes at a time
Week 4: Meditate 6 days a week, at least 20 minutes at a time

3) A - ATTAINABLE
Can you feasibly accomplish this goal? Will you need assistance? Are you prepared to make that committment? Am I willing to do what it takes to meet my goals? This goes hand in hand with #4, Realistic, so I'll continue my example there.

4) R - REALISTIC/RELEVANT
Will your goal fit into your current lifestyle? If you want to lose 50 pounds and you want to do it in 1 month, is it realistic? Heck no. But wanting to lose 10 pounds in 1 month might be more realistic. Does this new goal fit in with other goals? If you want to lose 10 pounds in a month but do not have access to healthy food, is your goal relevantto your life at present? Can your goal be made even more realistic by choosing what time of day you want to do something? Of course!

My goals, while realistic, are not really attainable and relevant to my current situation. As much as I'd love to work out an hour each day, can I just jump into working out again and push for a full hour? No. So lets update my goals to make them more realistic and attainable.

Goal 1: Work out 4 days a week
Week 1: Work out 2 days a week, 30 minutes at a time, as soon as I get home from work
Week 2: Work out 3 days a week, 30 minutes at a time, as soon as I get home from work
Week 3: Work out 3 days a week, 1 hour at a time, as soon as I get home from work
Week 4: Work out 4 days a week, 1 hour at a time, as soon as I get home from work
Goal 2: Meditate 6 days a week
Week 1: Meditate 3 days a week, at least 5 minutes at a time, when I first wake up
Week 2: Meditate 4 days a week, at least 10 minutes at a time, when I first wake up
Week 3: Meditate 5 days a week, at least 10 minutes at a time, when I first wake up
Week 4: Meditate 6 days a week, at least 10 minutes at a time, when I first wake up

5) T - TIMELY/TIMEBOUND
Give your goal a completion date. Without an end date, your goal does not pressure you to accomplish it. Sure, I can say I want to lose 80 pounds, but without an actual date for success, I can put off a workout, eat an extra piece of cake... "I'll get around to losing weight eventually." But the true point of these goals is to succeed, and you have to set a deadline to do it.

Goal 1: By Sunday April 10, I WILL be working our at least 1 hour a day, 4 days a week.
Goal 2: By Sunday, April 10, I WILL be meditating for at least 10 minutes a day, 6 days a week.

Goal 1: Work out 4 days a week
Week 1 (Mar 14 - 20): Work out 2 days a week, 30 minutes at a time, as soon as I get home from work
Week 2 (Mar 21 - 28): Work out 3 days a week, 30 minutes at a time, as soon as I get home from work
Week 3 (Mar 29 - Apr 3): Work out 3 days a week, 1 hour at a time, as soon as I get home from work
Week 4 (Apr 4 - Apr 10): Work out 4 days a week, 1 hour at a time, as soon as I get home from work
Goal 2: Meditate 6 days a week
Week 1 (Mar 14 -  20): Meditate 3 days a week, at least 5 minutes at a time, when I first wake up
Week 2 (Mar 21 - 28): Meditate 4 days a week, at least 10 minutes at a time, when I first wake up
Week 3(Mar 29 - Apr 3): Meditate 5 days a week, at least 10 minutes at a time, when I first wake up
Week 4(Apr 4 - Apr 10): Meditate 6 days a week, at least 10 minutes at a time, when I first wake up

Thursday, March 3, 2016

March Monthly Goals - 2016

Here were last month's goals.

February:
- Complete my Personal Nutrition final - Done! Finished with Distinction
- Start and finish the Interior Design course so I can decorate an entire house in March - Nope. But the house in need of decorating isn't happening anymore, so no rush.
- Proofread a friend's new novel - Hell no. And this makes me feel bad.
- Set up some SMART goals and achieve them! I need to add more veggies in my diet, and add more physical activity! - Nope. I mean I did eat more veggies and hit my step goals more often, but didn't actually set the goals.
- Do something fun for Valentine's - Yes! We waited til the day after V-Day and saw Deadpool with a good friend.
- Get the February newsletter out fast. - Never did it.
- Start the Couch to 5K program - Didn't even download the app
- Get some more junk out of the house - This was actually successful! Hubs spent a few days rearranging, and we got some crap out. My house is almost liveable!
- Put in at least 6 hour days every day at work - Mostly. I was pretty good about this!
- Finish up the novel I've been reading for months - Finally! Finished it while sitting at DPS.
- Cut back on the amount of tv I watch - I didn't really keep track, but I was productive in other areas, so I think so.
- Work on Spike's leash training (or lack thereof lol) - Nope.
- Do something cool for my sister's level-up day! - Well I invited her to paint with me lol

There are a lot of nopes on my list. But there were some other items that I didn't have on my list that got done, so that's ok. Here's what I did do.

- Completed the writing exam and scheduled my driver's exam for late March so I can FINALLY have my driver's license back.
- Hubs rearranged and sorted all the junk in the bedroom, so now there is a ton of floor space for working out. We even brought the home gym back in! And my boss got rid of a beautiful bookshelf/storage unit, so we claimed it and took it home. It looks wonderful and will really help with the organization.
- I joined DDP Yoga. I always saw that video of Arthur, who couldn't really walk, and now he can run and jump and do whatever he wants - that was an inspiration that I never fully realized. PCOS Diva interviewed DDP about the program and explained why she liked it so much, so I finally gave in. I've taken my before pics, and will be doing measurements today before I start the program.
- Washed, dried and hung up/folded/stored every single wearable item of clothing in the house. And bought 80 more hangers to make sure I had plenty of them. Now I need to go through everything and get rid of some more stuff because I have more clothes than I could ever need.
- Kept my kitchen mostly clean the entire month. Woohoo!
- Found a bird breeder in my area that has the turquoise green cheek conure baby I want, and she's working with me on payments so we can bring one home! We haven't decided if we actually will, since we need to pay off some debt. But our conure needs a buddy, so the happiness of my feather baby may outweigh my desire to get out of debt lol
- Hubs and I have been getting out of the house more. We've spent some time with friends and are slowly lessening our hermit status.

So what's the plan for March? Hubs and I share March birthdays, along with pretty much every other member of our family, so I'm sure a birthday event of some sort is on the agenda. I've also got some schooling to get going on!

March Goals:
- GET MY DAMN DRIVERS LICENSE
- Proofread the novel I didn't do last month
- Continue working at least 6 hours a day during the week
- Work out at least 4 times a week (SMART goal)
- Be a little more successful with advance meal prep
- Start, and hopefully finish, one of the multiple courses I have purchased
- Come up with a name for my Etsy store
- Cost/pricing structure of potential product options
- Get products photographed for said Etsy store
- Enjoy the last 10 days as a 27yr old
- Don't dread my birthday
- Start the DDP Yoga program
- Take at least 1 of the 5 in-studio yoga courses I've already paid for
- Start a meditation challenge (SMART goal)
- Buy summer concert ticket package

I think that's plenty of goals for the month!

Join the link-up below to get support with your goals!


The Monthly Goals: a Goals Linky Party at My So-Called Chaos and A Peek at Karen's World