Setting and Reaching Goals A goal is a specific endpoint that signifies a condition you hope to reach. Goals motivate you and keep you focused on what you need to accomplish. Setting and working toward goals can help you change situations you do not like or get where you want to be. They can also give you a sense of satisfaction. Do you have goals regarding your physical, mental and emotional, or social wellness? If so, are you working toward them? Goals can be short- or long-term. A short-term goal is a goal you want to accomplish in the near future, within days or weeks. A long-term goal requires more time—months or years—to achieve. Reaching a long-term goal usually involves achieving a series of short-term goals. When setting goals, consider your values, or what you consider important, and your current situation, which includes your resources, independence, and environment. Effective goals are also SMART. A SMART goal is ● ●● Specific—clearly states what you want to accomplish ●● Measurable—has results that can be clearly observed or quantified ●● Achievable—can be realistically reached ●● Relevant—relates to who you are and what you want and ● Timely—is achievable within a reasonable period of time. An example of a SMART goal is eating 2½ cups of vegetables every day for three weeks. This goal is more measurable and achievable than the goal of “eating more vegetables.” Figure 2.5 shows more examples of SMART and nonSMART goals. To set a SMART goal, use the following steps: Step 1: Assess the situation: Consider the way your life is right now. What is important to you? What needs improvement? What aspirations and dreams do you want to achieve? Try to think of all the ways you could improve your life or situation. Step 2: Identify a specific and realistic goal: Identify a goal that is important to you and write the specific goal you want to achieve. A goal needs to be measurable so you know when you have reached it. A goal should also be achievable within a specific amount of time. Step 3: Define the steps or actions you must take to achieve your goal: Break big goals into smaller, more achievable steps. These are your short-term goals, which lead to long-term goals. For example, to improve your grade in a class, set short-term goals related to completing your homework, joining a study group, and studying for tests. Step 4: Set a reasonable time line: Look at a calendar and pick a realistic date for completing your goal. If you have a series of short-term goals, set dates for their completion. Enter the dates in your calendar. goal specific endpoint that signifies a condition one hopes to reach values qualities or priorities one considers important SMART goal endpoint that is specific, measurable, achievable, relevant, and timely Goals 1. Use relaxation techniques to reduce stress. 2. Drink at least 80 ounces of water per day. 4. Get into a good college. 5. Make the varsity soccer team next year. 6. Go to sleep before 10 p.m. every night for two weeks. 3. Join one new club or sport this school year to make new friends. Figure 2.5 All of these goals would help improve your health and wellness, but only some of them are SMART goals. Which of the goals shown are SMART goals? Copyright Goodheart-Willcox Co., Inc. Chapter 2 Health and Wellness Skills 39