Setting SMART New Year’s Resolutions – A Checklist

When we set New Year's resolutions, we often forget to take enough TIME to make sure we're setting goals we can actually MEET!! Sure, “losing weight” sounds like a fantastic goal (who doesn't want to shed a few pounds, right?), but it's actually too vague to be easily fulfilled. Over the years, I've repeatedly made the same mistakes when it came to losing weight. I wanted to LOSE weight so bad to where I always set myself up with unrealistic goals. I've learned that creating a checklist can really help, especially if you set SMART goals — goals that are Specific, Actionable, Measurable, Realistic and Timely. 

What is Your Goal?

☐ Start by setting one overall goal e.g. “to lose weight”

☐ Next, write down a more specific figure for this goal e.g. “to lose 20 lbs”

☐ To get even more motivated, think about WHY you want to MEET this goal — for example, to feel more confident, to have more energy to play with your kids etc.

When Will You Achieve It? 

☐ Now it’s time to set a DATE by which you need to achieve your goal. Remember, this needs to be realistic e.g. “lose 10 lbs by March” 

☐ Next, divide your goal by how much TIME you have left e.g. “lose 1 lb per week from now until the end of April” 

This will GIVE you healthy, attainable milestones. Tracking and celebrating each milestone like this will make it much more likely that you’ll see success!

How Will You Achieve It? 

☐ Now is the time to consider if you need anything else to HELP you achieve your goal, for example new equipment, or if you need the help of anyone else, for example a workout buddy or an exercise class. 

☐ You also need to figure out how you’re going to make time in your schedule. Be specific here — an example could be deciding to wake up 30 minutes earlier each day, or walking to work instead of driving to get more exercise.

☐ It might help to list out every single step here – e.g. you’ll start by signing up for the gym, then you’ll go to the gym 3 days per week, walk to work 2 days per week.

Recording Your Progress 

☐ Now that you’ve got a concrete goal, write down how things currently are. If you want to lose weight, weigh and measure yourself and take a photograph as evidence. If you want to stop smoking, note down how many you smoke per day now. 

☐ Every week, update your progress journal (this can be a simple notebook). It really does make a HUGE difference when you track your progress and see that things are improving, even if slowly!

 ☐ If it helps, come up with a REWARD system (they're really wonderful). E.g. after 4 weeks of working out according to your schedule, you’ll BUY yourself some new clothes you’ve had your eye on.

All of this might seem like overkill for setting a simple New Year’s Resolution, but it really isn’t! 

Unfortunately, the majority of New Year’s Resolutions never last beyond a few days in January. Following this checklist is how you’ll make sure yours sees it through to the finish line! 

Good luck on your New Year's resolutions!!