SMART GOALS SPECIFIC MEASURABL E ATTAINABLE REALISTIC TIMELY

SPECIFIC • Detailed description of what you want to do • • • Who What Where When Which Why

MEASURABLE • Can be measured using • • Tape measure Scale Calendar Want to make 2 new friends

ATTAINABLE • Something you can achieve

REALISTIC • Sensible • Practical

TIMELY • Set a time frame • Set a reasonable end time (between 2 months and 5 years)

I WANT TO LOSE 20 LBS

I WANT TO LOSE 20 LBS • Specific NO – this is not specific • Measurable NO – this is not measurable as we don’t have a starting point • Attainable YES – but we don’t have timeline • Realistic – Yes – but not enough details • Timely – NO – have not provided a time-line

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY DECEMBER 1 ST (TODAY IS NOVEMBER 26)

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY DECEMBER 1 ST (TODAY IS NOVEMBER 26) • Specific YES – I have provided a timeline and what I want to achieve in that timeline • Measurable YES – this is measurable as we do have a starting point • Attainable NO – there is not enough time • Realistic – NO – you could lose this much weight in this time frame but it would not be healthy • Timely – YES – but it is not realistic

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY MARCH 1 ST (TODAY IS NOVEMBER 26)

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY MARCH 1 ST (TODAY IS NOVEMBER 26) • Specific Yes – tells you that I want to lose 20 pounds and how much I weigh to start with. More detail would help in this section. • Measurable YES – We have a starting point and an end point • Attainable YES – There is enough time to reach the goal • Realistic – Yes – but not enough details • Timely – Yes – provided a timeline. More detail would help in this section.

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY MARCH 1 ST (TODAY IS NOVEMBER 26). I WILL MONITOR MY WEIGHT EVERY WEEK. • Specific Yes – tells you that I want to lose 20 pounds and how much I weigh to start with. Weekly weight monitoring. More detail would help in this section. • Measurable YES – We have a starting point and an end point • Attainable YES – There is enough time to reach the goal • Realistic – Yes – but not enough details • Timely – Yes – provided a timeline. Weekly weight monitoring. More detail would help in this section.

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY MARCH 1 ST (TODAY IS NOVEMBER 26). I WILL MONITOR MY WEIGHT EVERY WEEK. EVERY 2 WEEKS I WILL INCREASE MY AMOUNT OF EXERCISE. • Specific Yes – tells you that I want to lose 20 pounds and how much I weigh to start with. Weekly weight monitoring. Amount of exercise increased. More detail would help in this section. • Measurable YES – We have a starting point and an end point • Attainable YES – There is enough time to reach the goal • Realistic – Yes – but not enough details • Timely – Yes – provided a timeline. Weekly weight monitoring. More detail would help in this section.

CURRENTLY I WEIGHT 230 LBS, SO I WANT TO LOSE 20 LBS BY MARCH 1 ST (TODAY IS NOVEMBER 21). I WILL MONITOR MY WEIGHT EVERY WEEK. EVERY 2 WEEKS I WILL INCREASE MY AMOUNT OF EXERCISE. • Mini goals: • Purchase a scale by Friday, November 22, 2019 • Purchase gym or swim clothing by Sunday, November 24, 2019 • Investigate where the gym and swimming pool are located Wednesday, November 27, 2019 • Hiccups • Traveling for the holidays – eating more, no access to gym • Have a plan to access a gym and monitor your eating • Emergencies – can put your goal on the back burner as long as you come back to it at some point