Setting Your SMART+
Goal
1) Jot down
your goal in the space below.
2) RELEVANCE. Will
fulfilling this goal be meaningful? Is it inspiring? Is there an area
of life that it is timely to work on (such as work,
relationships, recreation).
If you want to modify your goal, jot down a more relevant goal below
3)
SPECIFIC and MEASURABLE. You need to know what you are aiming at and whether you are getting
there. “Meditate more” isn’t a very SMART goal, “Do Mindfulness meditation
every day for 30 minutes” is both more specific and more measurable.
Is my goal and measurable?
If not, a more specific and
measurable goal is?
4)
ACHIEVABLE but NOT TOO EASY. Have
you the skills, resources and time to complete the goal in this timeframe? If
not, can you get them? Is it the right level of challenge, rather than
something you would be doing anyway. So a goal such as “write my first novel”
wouldn’t be achievable (unless you are a very quick writer and have plenty of
time). On the other hand “spending a weekend away with friends” would be too
easy if the weekend is already in your calendar. Included in “achievable” should be the idea
that it is under your control. So “getting a new job” would be better framed as
“doing everything I can to maximise my chances of getting a new job”. Consider
whether your goal is an outcome, performance or process goal. You have most
control over process goals, least control over outcome goals.
Has my goal the right level
of challenge (not too hard or too difficult)
Is it an outcome, performance
or process goal?
Is it under my control?
What is an achievable but not
too easy statement of my goal?
5)
POSITIVE. Try not to
think of a pink elephant for a minute. Hard, isn’t it? Having a negative goal gives the adverse outcome
more attention – so much better to state it in positive terms. So if you’ve
written “Don’t be a couch potato” change to “Exercise 15 minutes every day”.
Is my goal
stated in terms of what
I want to be rather than what I don’t want to be? If not, change goal into
positive language
My positive goal:
6)
PROVIDE
FEEDBACK. Will you
know if you are making progress towards your goal? Can you identify
sub-goals that will help you know if you are heading in the right direction? If
not, this can be problematic as you wont be able to correct mistakes. Some
goals (like shooting a certain golf score) automatically provide feedback. In
other cases (e.g. writing the best short story you are capable of) might
require some ingenuity e.g. asking a trusted friend to read through a draft of
the first 1000 words.
How will I know if I am
heading in the right direction?
What subgoals might I create?
7)
COMMITMENT. Theres a difference between an aspiration and
a goal. A goal is something you are committed to. Are you willing to make a
firm commitment to do your best to achieve your goal??