S.M.A.R.T. goal setting
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S.M.A.R.T. Goal Setting – Get to where you want to be

Setting goals is an effective way to change your current behaviours and habits. In order to be effective, goals should be S.M.A.R.T.

S – specific
M – measurable
A – attainable
R – realistic
T – time oriented

Here are some examples showing how to use the SMART approach:

To reach a healthy weight

Specific: Lose 15 pounds.
Measurable: Weigh myself once a week. Measure my waist circumference every 3 weeks.
Attainable: Change the amount and type of foods I eat. Complete a minimum of 30 minutes of physical activity each day.
Realistic: Lose 1-2lbs each week.
Time oriented: Lose 15lbs over the next 8-15 weeks.


Become more active

Specific: Walk 30 minutes, 7 days a week.
Measurable: Time myself when I go walking. Keep a daily log.
Attainable: Buy new walking shoes. Call a friend to walk with me.
Realistic: Walk each day beginning with 10-15 minutes. Do my walk before I start my busy day.
Time oriented: Reach 30 minutes per session by 4 weeks. Walk every day after week 8.


Chart your progress

After completing your activity session, you can record the time, distance and/or effort. It's important to take small steps towards your goal, and this approach will help you track your changes over time.

It’s also important to recognize and reward yourself for all you have accomplished as you strive to reach your goal. So treat yourself to something special when you reach a milestone that feels right for you. REMEMBER – Keep going, you’re worth it!


Download the following tools to help you attain and keep your goals:

GOALS AND ACTION STEPS CHART (PDF)
WEEKLY ACTIVITY LOG (PDF)
PHYSICAL ACTIVITY WEEKLY SUMMARY (PDF)

 

Links

Canada's Physical Activity Guide to Healthy Active Living (PDF) 

 
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