CategoriesAcademicPersonalSocial

Types1) Short-Term

Day(s), a Week 2) Long-Term

Weeks, Month(s), Year(s)3) Enabling Goals

1 – Write down a S.M.A.R.T. goal

S

M

A

R

T

Specific: Be specific about your goal

Measurable: Be able to measure the results

Attainable: Is it within your reach?

Reasonable or Realistic for you to be able to do this?

Timeframe: Put a time limit to your goal

SpecificMake it a power statement!

Don’t be “wimpy” about it“Someday, I want to …”

What exactly is it you want to do? My goal: Lose weight“I will lose …”

MeasurableHow much? How many? Can you

measure it?“I will lose 5 lbs …”

AttainableIs it something you actually CAN do?

Is it Reasonable or Realistic Are you Willing and Able to do it?

You might be one or the other, but it takes BOTH

Are there Conflicts?Lose weight vs Gain muscle 1-2 lbs / week

Timeframe (“I will lose 5 lbs by October 15th”)

We went from writing a weak goal …

“Ya’ know, someday I’ll get into better shape.”

To a POWERFUL goal…

“I will lose 5 lbs by October 15th.”

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal

Write the steps necessary to reach your goalTo lose 5 lbs, I need to …

Eat betterBreakfast every morningPack a lunch

Work out 4x/weekSchedule workouts

When do I have time?Reward workouts

To-Do:Schedule workoutsFigure out game

day problemsMake lunch at

nightHave breakfast

ready for morningFruit only, after

7:30

Enabling GoalsI will schedule

workouts in in my agenda/phone beginning September 15th.

I will write a reminder in my agenda/phone for lunches/breakfast

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal3 – Get help & support

What items/things will help you reach your goal?

Who will help you reach your goal?

Who will support you along the way?

What items/things will help me?Agenda/phoneWorkout programs (jogging, dance class,

fitness videos, etc.)

Who will help me?Friends, parents

Who will support me?FriendsFamily

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal3 – Get help & support4 – Identify & Overcome obstacles &

distractions

What obstacles could get in the way of achieving your goals?What’s an obstacle?

What are your distractions?

Who could get in the way of achieving your goal?

HAVE A PLAN TO OVERCOME OR GET AROUND THESE!

Obstacles & Distractions:

1 – Habits2 – Lazy/Comfortable3 – Plans with friends4 – Homework

My plan to overcome:1 – Form new habits

(make lunch/breakfast at night, etc …)

2 – Get out of my comfort bubble

3 – Follow the schedule4 – “JUST DO IT”

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal3 – Get help & support4 – Identify & Overcome obstacles &

distractions5 – Evaluate/Track your progress regularly

How will you know that you are on track?

These work well …Log (Writing stuff)Chart (Charting stuff)Calendar (Checking stuff)

0

50

100

150

200

250

2/7 2/9 2/11 2/13

Something

Somethingelse

Total

Weekly weigh-in

Weekly measurements

Chart on wall: X out workouts

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal3 – Get help & support4 – Identify & Overcome obstacles &

distractions5 – Evaluate/Track your progress regularly6 – Reward yourself

When will you reward yourself along the way?

How will you reward yourself along the way?

How will you reward yourself when you achieve the BIG GOAL?

Think BIG! Celebrate your success!!!

For every week I follow my workout schedule, I will allow myself 1 hour of video/tv time on weekends.

When I lose 5 lbs, I will feel and look better.

Losing 5 lbs will help me live longer.

1 – Write down a S.M.A.R.T. goal2 – List steps necessary to reach goal3 – Get help & support4 – Identify & Overcome obstacles &

distractions5 – Evaluate/Track your progress regularly6 – Reward yourself