Achieve Lasting Health with SMART Goal-setting

Health is achieved through behaviour change, yet many individuals find this change challenging. Research indicates that goal setting is an effective strategy for helping people identify specific behaviours to change, guiding them on how to implement these changes, particularly in pursuit of better health. I have observed positive responses from patients when clinicians help them utilise goal-setting strategies to set and achieve health-related behaviour changes. By simplifying these strategies for myself first, I have been able to share them effectively with those I serve in both clinical and non-clinical settings.

Setting SMART Wellness Goals

We’ve all heard it before, whether from science or everyday life, that setting goals is essential for achieving any outcome, and those goals should be SMART. For the longest time, I thought of this as nothing more than a cliché. But then it hit me: if I truly want to achieve the kind of health I am so passionate about teaching, I need to apply these principles to my own life. Only by living them myself can I genuinely teach others to do the same.

The key to meaningful goal setting lies in finding your "big why." Why is health so important to you? Why should your health be a priority today, when it wasn’t yesterday? Without a clear sense of urgency and purpose, this article will pass you by like any other health advice that never spurred you into action.

Ask yourself: why does being healthy into your 80s matter to you? It won’t happen by chance. It will require you to invest in the "why" behind your goal. Once you know that, everything changes.

Let me start by illustrating how finding that "big why" can shape your wellness journey.

Navigating Wellness with Purpose Have you ever tried to navigate a city without a map, or any sense of direction? It can be stressful, time-consuming, and you will most probably end up completely lost!

Here's another scenario: Imagine you're driving in the rain, but your car's windshield wipers aren't working. You can’t see clearly, you have no sense of direction, and you don’t know what lies ahead. It’s hard to imagine you'd stay safe if you kept driving under those conditions.

Now, achieving your wellness goals works the same way. Studies show that people who set specific goals for themselves, where they have a sense of where they are headed, are 42% more likely to achieve them; that is, to get to their desired health goals. Just like a map helps guide you through unfamiliar territory, just like windshield wipers clear the way for you to drive on, setting SMART health and wellness goals helps chart your course towards a healthier, happier life.

Why set Wellness Goals? Health isn’t just about physical wellbeing; it encompasses mental, emotional, and even spiritual wellness. It’s about achieving a true sense of being well, what we call wellness. Without clear goals, it’s easy to drift off track or become overwhelmed. That’s why setting goals is so important. Goals provide direction and a sense of purpose, transforming vague aspirations like "feeling better" into actionable steps, such as “improving my energy levels by…”. This is exactly what we’ll be exploring in this edition.

The SMART Framework The SMART framework is a powerful tool for setting effective wellness goals. It ensures your goals are:

• Specific: A vague goal like "get healthier" won’t get you far. Instead, be clear about what you want to achieve. For example, "increase daily vegetable intake to 2 servings" is a specific, focused goal.
• Measurable: How will you know you’re making progress? Set measurable outcomes. Track steps walked, minutes exercised, kilograms lost, or minutes meditated to visualise your journey.
• Achievable: Your goals should challenge you, but also be realistic. Consider your current fitness level, available time, and resources when setting goals. Don’t set yourself up for failure by aiming too high. For example, do not come from no exercise at all, to “ I will exercise 1 hour daily in the gym, for 5 days”. There is a failure before you even start. Instead, set out to do 5 minutes twice a week and increase these as your brain and body adjust to this change.
• Relevant: Ensure your goals align with your overall values and wellness priorities (the big-why mentioned at the start: why is health very important to you right now?). If spending time with family matters, a relevant goal might be "go for a 30-minute walk with the family two times a week on the weekend", rather than just walking alone.
• Time-bound: Set a clear deadline for your goals. Whether it’s improving your sleep within three months or meditating daily for the next 30 days, timelines help create urgency and allow you to track progress.

Applying SMART Goals to Wellness Let’s take a common wellness goal, one that I struggle with as well, especially given the demands of adulthood: improving energy levels through the day by having better sleep quality. Let’s break it down using the SMART framework.

• Specific: “I want to improve my sleep by going to bed earlier.”
• Measurable: “I will get 7 hours of sleep each night.”
• Achievable: “I’ll start by adjusting my bedtime by 15 minutes each week.”
• Relevant: “Improving sleep will boost my energy and productivity during the day.”
• Time-bound: “I aim to achieve this within the next 3 months.”

Now, that vague goal of “better sleep” has become a well-defined, achievable plan.

Tips for staying on track with the goals you set

1. Use helpful apps or tools: Track your progress with journals, apps, or smartwatches that monitor your goals and send reminders to help you stay committed to each step.
2. Celebrate small wins: Acknowledge every little milestone, no matter how small. This helps you stay motivated.
3. Overcome obstacles: Expect setbacks, but don’t let them stop you. Adapt your goals when necessary and keep moving forward. Keep your eyes focused on the goal achievement.
4. Write them down: The act of writing not only clarifies the goals but also helps solidify commitment and motivation. According to Dr. Gail Matthews, a psychology professor, writing down goals and sending progress updates to a supportive friend can drastically improve success rates. It turns vague intentions into clear, actionable objectives, providing both direction and accountability.

By setting SMART wellness goals, you’re not just wishing for better health, you’re actively creating a plan for it. Take some time to write down your own goals using the SMART framework. And don’t forget to share them with your health buddy. You are welcome to join my new Redefining Health Community for better accountability and encouragement!

I encourage you, to set your health goals in the spheres of wellbeing, that is;

• Emotional wellbeing
• Physical wellbeing
• Social wellbeing (family and friends)
• Spiritual wellbeing
• Occupational wellbeing
• Financial wellbeing
• Intellectual wellbeing
• Environmental wellbeing

I’d love to hear from you! What wellness goals are you working on? Share them in the comments below, or submit your questions (via DM) for a Q&A segment in any of my next editions!

If this resonates with you and could benefit someone else, be sure to subscribe for more wellness tips and share this message. Let’s embark on the journey toward a healthier, happier you, one SMART goal at a time!

This is a disclaimer: The information shared in this series is not intended for treatment purposes but to empower you with the knowledge and tools to take control of your health.

Sources:

1. Locke, E. A., & Latham, G. P. (1990). A Theory of Goal Setting and Task Performance. Prentice Hall: This book presents the foundational principles of goal-setting theory, demonstrating that specific and challenging goals lead to higher performance.
2. Locke, E. A., & Latham, G. P. (2019). "The Development of Goal Setting Theory: A Half Century Retrospective." Motivation Science, 5(2), 93-105. doi:10.1037/mot0000127. Decision Skills
3. Matthews, G. (2007). "The Impact of Commitment, Accountability, and Written Goals on Goal Achievement." Dominican University of California. Dominican Scholar
4. Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2017 Sep 13;13(6):615-618. Am J. Of Lifestyle Med.