People who set goals are happier and more productive than people who don't, according to Hara Estroff Marano, editor-at-large of "Psychology Today" magazine. The SMART goal-setting system was developed in the 1960s by Edwin A. Locke of the University of Maryland School of Business. SMART stands for Specific, Measurable, Attainable, Relevant and Time-bound. Each one of these characteristics is designed to take advantage of advances in psychology to supply you with superior motivation.
Step 1
State your goal in general terms--"Get into shape," for example.
Step 2
Specify exactly what you will do to achieve your goal. "Jog five days a week" and "Lift weights three times a week" are examples of more specific goals. This gives you a concrete action plan.
Step 3
Add numbers to your goals to make them measurable. "Run 10,000 meters in less than 35 minutes" and "Bench-press 300 pounds twice in a row" are examples of specific, measurable goals. This step makes it easier to measure your progress--if you can now bench-press 150 pounds once, by the time you have bench-pressed 200 pounds once, you will know you are well on your way to achieving one of your goals.
Step 4
Modify your goals to make them more realistic, considering your abilities and external circumstances. "Run 10,000 meters in less than 45 minutes" and "Bench-press 225 pounds twice in a row" are examples of specific, measurable goals that have been modified so they are more attainable. Attainable goals tend to motivate because you know you are likely to actually achieve them.
Step 5
Attach a deadline to your goals--"Run 10,000 meters in less than 45 minutes by August 1, 2011" is an example of a completed SMART goal. The deadline gives you time pressure so you will practice daily.
Step 6
Write your SMART goals in a permanent journal when you have finished formulating them. This helps give your goals more force, according to Mindtools.com. It will also help you remember them.
Tips and Warnings
- "Run 10,000 meters in less than 45 minutes by August 1, 2011" is an outcome goal. Consider adding a performance goal that will help you get there--"Run 5,000 meters every Monday, Wednesday and Friday from 9:00 a.m. to 10:00 a.m.," for example.
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