Start with these 5 steps to crush your health and wellness goals

Treat your health and wellness goals like a business plan. Learn the 5 essential steps for setting SMART health goals.

Make SMART health and wellness goals–it is up to you!

Your self-care is essentially up to you. You determine whether you act on your health and wellness goals and how much effort you will put into it. Think of yourself as the captain of your health and wellness plan. Doctors, dietitians, physical therapists, nurses, etc., are your consultants or advisors. They can guide and support you but cannot do it for you! Besides, you know yourself best, right?

The SMART goal strategy has been used for years in the business world to increase success. This framework can also be applied when setting health and wellness goals. It will help you focus and move from a vague idea, like "I want to lose weight," to an action plan, like "I will walk for 20 minutes during my lunch break on Monday, Wednesday, and Friday."

Setting a SMART goal

Find a quiet place to brainstorm. Identify a small goal to improve your health. Use the SMART template below to help define a plan and fine-tune it, if needed:

S = Specific. Be specific when defining your goal.

SMART example: I will walk the dog for at least 15 minutes after dinner on Tuesdays and Thursdays.

Not SMART: I will walk more.

M = Measurable. Define how you will measure progress.

SMART example: I will wear my Fitbit tracker linked to MyNetDiary while walking to track my progress.

Not SMART: I will remember how long I walk.

A = Achievable. Is this goal attainable at this time?

SMART example: I have my committee meeting on Tuesday evenings! I better switch my walks to Mondays and Wednesdays.

Not SMART: Darn, it is Tuesday night, and I completely forgot about my committee meeting. Oh well, I cannot let the other members down. I will walk next week.

R = Realistic. Do you have barriers in your life that you need to address before proceeding with your plan?

SMART example: I really need a new pair of supportive shoes and will buy them over the weekend, before next Monday.

Not SMART: It is already Monday, and I don't have good supportive shoes. I will have to delay my start date.

T = Time-bound. How often will you work on this goal, and when will you evaluate your progress?

SMART example: I will set a reminder on my phone for the last Wednesday of the month to assess my progress with this goal. I can adjust my plan at that time to increase the challenge or set a new goal.

Not SMART: I will just see how the walking plan goes.

Other Tips for Setting and Achieving Health Goals

• To increase accountability, share your goal with at least one other person, like your spouse, friend, healthcare provider, or a group of like-minded MyNetDiary members on Community. It always helps to share your successes and challenges.
• Make small, gradual changes in habits over time rather than trying to change everything overnight. Little steps can lead to big results!
• Personalize your plan so you feel comfortable with it. For example, if you really enjoy playing in the water, then a water aerobics class might be a good fit for you. If you do not like bicycling, do not plan to ride three days a week. You will eventually find excuses not to do it, right?
• Be flexible with your health goals and be willing to change course. Life is full of curveballs, and you may need to modify your goal, switch to a new one, or put it on hold. Do not give up, though! Keep moving forward with a healthy lifestyle. It is worth it for an enhanced quality of life!

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Weight Loss->Goals & Monitoring