How to Set a Goal and Stick to It
Every year people around the world make New Year’s resolutions to reach their goals, improve their health, and better their lives. Some people are successful at keeping their resolutions; however, according to studies, approximately 80% of resolutions fail (FranklinCovey). Not surprisingly, the most common New Year’s resolutions year after year revolve around exercising more and losing weight. If you’re reading this, you’re already a member of the HIIT Logic community and have made a commitment to your health. Whether your goal is adding another day of exercise into your routine or learning how to play an instrument, how can you set goals, follow through and find success?
One of the most popular and successful methods to accomplish a goal is following the SMART method. The first known use of the term occured in the November 1981 issue of Management Review by George T. Doran. SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time Bound. How can you apply this method to your individual goal?
- Make your goal specific and clear. What do you want to accomplish? Why is this goal important? What are any barriers or limitations?
Example: You want to add another day of HIIT to your weekly routine to increase the number of calories that you burn at the end of each week.
- Make sure that your goal is measurable and can address how much, how many, and how will I know when the goal is accomplished?
Example: By the end of the month, I will accomplish my goal of adding an additional class 3 out of the 4 weeks.
- Your goal needs to be attainable so that you don’t set yourself up for failure.
Example: I want to increase the number of check-in’s at HIIT Logic. Adding two classes per week isn’t feasible for me, but I know that I can make time to add one more.
- Make sure this goal matters to you. Ask yourself if the goal aligns with other relevant goals.
Example: I’d like to work towards lowering my blood pressure so adding an additional HIIT class might help me get closer to that goal
- Every goal needs a target so that you have something to focus on and work towards. You should also set up small goals along the way so you can focus on smaller wins and make gradual progress
Example: If your goal is to add 50 additional HIIT workouts by the end of the year, check in with yourself at the beginning of each week to plan out your schedule. If you can’t make it into the gym on a given week, find an hour when you can do your workout with HIIT @ Home.