Your goals must be formulated in a manner that will maximize their power to motivate you. One way to formulate your goals is to utilize a system based on the research of goal-setting researcher Edwin A. Locke of the University of Maryland School of Business by creating S.M.A.R.T. goals. S.M.A.R.T. goals are Specific, Measurable, Achievable, Relevant and Time-bound.
Specific
Specific goals allow you to know when you have achieved them. "Get into better shape" is an example of a goal so vague that it is impossible to know exactly when you have achieved it. "Run three times a week" is more specific.
Measurable
Measurable goals make it easy to track your progress. In order to make your goals measurable, simply take specific goals and add numbers to them. Some goals may be difficult to measure numerically--it is hard to translate "Overcome shyness" into a numerically measurable goal, for example. Nevertheless, do your best to re-frame your goal into something that can be measured in some way. In the example used in Step 1, you might set a goal of running 10,000 meters in less than 40 minutes.
Achievable
Achievable goals prevent you from being discouraged by pursuing a goal that you have no hope of reaching. Since running 10,000 meters in less than 40 minutes is a goal that few people can reach, you might want to change your figure to 50 or even 60 minutes, depending on your age and initial fitness level. You should also frame your goals in terms of performance rather than outcome, according to Mindtools.com. "Win the 10,000 meters" would be inappropriate, because its achievement is out of your control--it depends on the performance of other competitors.
Relevant
Relevant goals are goals that mean something to you. Meaningful goals will arouse your passion, leading to superior motivation. In order to make your goals relevant, you will need to examine why you chose your goals in the first place. If your goal in running 10,000 meters is to become more attractive to the opposite sex rather than to improve your cardiovascular fitness, for example, you might want to consider combining it with a program of weight-lifting in order to provide yourself with more visible results.
Time-Bound
Time-bound goals are goals with specific deadlines. "Run 10,000 meters in less than 50 minutes by October 30" is an example of a time-bound goal. You should also break your goal down into sub-goals, according to "Psychology Today" magazine, because they will provide you with more frequent feedback. You could start with your current time in the 10,000 meters and set a goal of shaving two minutes off your time each month until you break 50 minutes, for example.
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