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 January is a popular month for creating new goals and setting new resolutions. The New Year can bring all types of new resolutions, but the truth is, many of our resolutions and goals are similar. So why can some people achieve their goals more consistently than others? While there are a variety of reasons, one thing I have discovered is that making S.M.A.R.T goals will significantly increase your chances of achieving your goals.
In this issue, I am going to share a little more about S.M.A.R.T goals and share a few of my favorite tips on how you can achieve them. What S.M.A.R.T goal will you be setting in 2019?
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S.M.A.R.T Goal Setting: 101
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 Before diving into goal setting 101, I’ll first clarify that S.M.A.R.T. is an acronym for
S - Specific
M - Measurable
A - Attainable
R- Rewarding
T - Timely
Here are a few tips on how you can implement S.M.A.R.T. goals this year!
1. Be Specific
Get clear on exactly what you want to achieve. The more specific you are, the greater the chance of actually reaching the goals. Here are a few questions you can ask yourself as you try to get clear on your goals:
- What do I want to achieve?
- Why is this goal important to me?
- Is this goal realistic?
- Who will support me in achieving this goal?
- What do I need to prepare for success so I can achieve this goal?
- How will I achieve this goal?
- When will I work on achieving this goal?
2. Make It Measurable
After you have gotten clear on what you are working on, the next step is to make it measurable. S.M.A.R.T. goals will have a system and plan for tracking progress and checking in with yourself if you are on track to achieve the goal you set. How can you break down your goal into something measurable? Numbers are easy to track as you can monitor the change, however, what if your goal is beyond a number? Keeping a journal to track and monitor habits can be a great way to measure and monitor your progress.
3. Is it Attainable?
Before going any further, make sure the goal you are setting is actually attainable. It is important that you really look into and prepare for the amount of time, effort and other costs that your goal may require. All goals take a commitment and to ensure your success it is essential to answer the question “Is my goal attainable?”
4. Does the Reward Motivate Me?
When creating your goals, make sure the goals you set are important to YOU and the reward from working towards the goal is motivating to you. Be honest with yourself and avoid setting a goal just to make other people happy.
5. Set a Timeline
The final step in creating S.M.A.R.T goals is to create a timeline of when and how you will achieve this goal. Create a plan and make a deadline. Make sure it is realistic, flexible and attainable, but also have a deadline. Your deadline will help you stay focused and on a task in achieving that goal!
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Featured Recipe
Twice Baked Lentil Sweet Potato |
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Recipe by: Lentils.org
Ingredients
- 2 sweet potatoes, pricked with fork
- 2 Tbsp plain Greek yogurt or light sour cream
- 2 green onions, white and green parts separated, finely chopped
- to taste, salt and pepper
- 1 cup cooked green lentils
- 2/3 cup finely grated extra-old Cheddar cheese
Directions
Preheat oven to 425°F (220°C). Microwave sweet potatoes on a microwave-safe plate on high for 10-12 minutes, or until tender, turning every 2 minutes; let cool for 5 minutes. Cut in half, scoop out flesh into a bowl leaving 1/4-inch (5 mm) border. Mash flesh with yogurt and white part of green onions; season with salt and pepper. Stir in lentils and half of the cheese. Spoon filling back into the sweet potato shells. Sprinkle with remaining cheese and green parts of green onions. Arrange the stuffed potato halves on a lightly greased baking sheet. Bake until golden, about 15 minutes. Serve immediately.
Serving Size: half sweet potato
Nutritional Information Per serving: 200 calories, 6 gm total fat, 3.5 gm saturated fat, 20 mg cholesterol, 25 gm carbohydrates, 6 gm fiber, 4 gm sugar, 10 gm protein, 440 mg sodium, 430mg potassium, 68 mcg folate
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What you get by achieving your goals is not as important as what you become by achieving your goals.
- Zig Ziglar
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| Smart Goals In Action - Real Life Example |
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Specific: Example of a SMART goal: I will drink 64 ounces of water a day
How will I do it?
- What do I want to achieve? Increase my water intake
- Why is this goal important to me? Increase hydration levels, improve the health of my skin, weight management, energy.
- Is this goal realistic? Yes
- Who will support me in achieving this goal? I will share my goal with my family and co-workers.
- What do I need to prepare for success so I can achieve this goal? Easy access to water.
- How will I achieve this goal? I will drink 4-16 ounce water bottles throughout the day.
- When will I work on achieving this goal? I will make sure to drink at least 16 ounces of water every 3 - 4 hours.
Measurable: How will I measure it? I will use my water bottle that is already 16 ounces.
Attainable: Yes, I just need to prepare and ensure my water bottle is filled.
Rewarding: Is the reward motivating enough? Yes, improved energy and clearer skin are very motivating.
Timeline: How will I measure progress? Using a journal, I will track my water intake for three months. I will also include before and after pictures to see if I have been rewarded with clearer skin.
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| ABOUT SO Nutrition | |
Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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