Changing our habits to consciously improve our health is no small undertaking, and making the decision to change is really the first step. Actively thinking about and planning for change will help us prepare for the process and keep motivated to stay on track.
When you’re ready to make a change, it is often helpful to set tangible goals. These goals can be short-term (daily, weekly, monthly) or long-term (6–12 months). When goal setting for a change, it’s also helpful to set goals that are SMART—specific, measurable, attainable, realistic, and timely.
Specific
State the desired outcome as explicitly as possible, and target a specific area for improvement. This is the “who, what, where, when, which, and why” of your goal.”
“I will work out at least four days per week in the evenings after work to help me reduce my weight by 5 pounds.”
Measurable
Identify the ways in which you will track your progress, and be as specific as possible. This is the “how” of your goal.
“I will meditate for 30 minutes a day five times a week in order to lower my stress levels and blood pressure.”
Action-oriented
Start with small, achievable goals that are easily outlined into specific steps that will enable you to complete the goal. Then, as you meet those smaller goals, work up to intermediate goals and goals that are more difficult to achieve.
“I will make an effort to increase my water intake by 1/2 a liter a day three days a week, increasing until I reach 7 days a week. Once I reach 7 days a week, I will increase my water intake to 1 liter a day three days a week, increasing until I reach 7 days a week.”
Realistic
Create a goal that you are both willing and able to accomplish.
“I will stop snacking late at night, which will help me fall asleep faster each night.”
Timely
Set a deadline or time for achieving your goal to help keep you motivated.
“Over the next month, I will start eating more leafy greens. For the first week, I will add dark leafy greens to my dinner twice per week. In the second week, I will add dark leafy greens to my dinner three times per week. In the third week, I will add dark leafy greens to my dinner five times per week. In the fourth week, I will add dark leafy greens to my dinner every day.”