Setting SMART goals
Audacious goals are compelling. But to achievethem, you have to progress one step at a time. Smaller steps not only move you forward to your ultimate target, but also help build your confidence to tackle—and succeed at—more difficult tasks. So, in addition to focusing on your larger goals, set a series of smaller goals to help you move in the right direction.
Experts say you’re more likely to succeed if you set targets that are SMART—that is, specific, measurable, achievable, realistic, and time-based. So make sure your goals pass the SMART test.
S: Set a very specific goal—for example, I will do the Ball Workout on Monday and Friday and the Interval Workout on Tuesday, Thursday, and Saturday.
M: Find a way to measure your progress—for instance, I will log my efforts daily in an app.
A: Make sure it’s achievable. Are you physically capable of safely accomplishing your goal? If not, aim for a smaller goal initially. Instead of starting off with the Complex Challenge Workout (page 42), for example, start with the Resistance Band and Tube Workout (page 30), since the exercises are easier.
R: Make sure it’s realistic. On a scale of 1 to 10, where 1 equals no confidence in your ability to meet your goal and 10 equals 100% certainty, your goal should land in the 7 to 10 zone. If it’s not in that range, cut it down to a manageable size. For example, I’ll start with three workouts a week instead of daily workouts.
T: Set time commitments. Pick a date and time to start, and choose a weekly check-in time to keep track of whether you’re meeting goals or hitting snags. Outside deadlines can be really helpful here, too: signing up for a 5K in three months or knowing you’ll need to wiggle into beach clothes in six weeks prods you to get your exercise program under way.