Setting Your SMART+  Goal

 The coaching literature talks -helpfully about SMART goals. In Achieve your Potential with Positive Psychology, the SMART+ criteria is used to incorporate

other ideas from Positive Psychology . Here's how to use it..

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) TIMEBOUND. Set a time frame for your goal.

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??