By Clara Wicoff
Southwind Extension District
It’s hard to believe that 2023 is almost here! With the start of a new year, you may be thinking about setting New Year’s resolutions. But you may also be remembering previous New Year’s resolutions that were set with the best of intentions and abandoned by February. So, how can you set yourself up for success this time around? Set SMART goals, which are goals that are Specific, Measurable, Achievable, Relevant, and Time-framed.
To make your goals SMART, ensure they answer the following questions:
Specific: What exactly do you want to achieve? (Try to answer: Who? What? When? Why? How?)
Measurable: How will you know you have reached your goal?
Achievable: Is there a realistic chance you can achieve this goal?
Relevant: How does this goal match what really matters to you?
Time-framed: When will you aim to achieve this goal?
As an example, let’s say you want to exercise more. The Physical Activity Guidelines for Americans recommend that adults do at least 150 minutes of moderate-intensity aerobic physical activity each week. (Moderate-intensity activity includes activity where you are breathing hard but can still easily have a conversation.) A SMART goal which aligns with this recommendation could be: “I will exercise for at least thirty minutes on five days each week in 2023.” However, it is important to consider whether this goal is achievable for you personally. If you are tight on time and need to start small, make sure your goal reflects that. Even when starting with just five minutes of exercise, it all adds up!
For each SMART goal you set, it may also be helpful to write out specific action steps that you will take to achieve that goal. For the sample goal provided here, that may include deciding how and where you will exercise. It may also include an action step of signing up for Walk Kansas, which is a team-based program that can help you and others lead a healthier life through physical activity. This eight-week program takes place from March to May each year. For more information, please contact me at clarawicoff@ksu.edu or 620-365-2242.