hanging habits to consciously improve your health is no small undertaking, and making the decision to change is just the first step. Actively thinking about and planning for change will help prepare you for the process and motivate you to stay on track.
When you’re ready to make a change, it is often helpful to set tangible goals. These goals can be short-term (daily, weekly, monthly) or long-term (6–12 months). When goal setting for behavior change, it’s also helpful to set goals that are SMART: Specific, Measurable, Attainable, Realistic, and Timely.
The table below lists some examples of SMART goals.
SMART Goal Component
I will walk at least five days per week in the evenings to help me reduce my waist size (in inches).
I will meditate for 30 minutes a day five times a week in order to lower my stress levels and blood pressure.
I will make an effort to move my body for at least 15 minutes three days a week, increasing my time each week by five minutes until I reach 30 minutes per day. I will add an extra day every two to four weeks until I reach 30-60 minutes for five days a week.
I will begin my bedtime ritual one hour before bedtime, which will help me fall asleep faster each night.
Over the next month, I will start eating breakfast every day. For the first week, I will make breakfast (or prepare it ahead the night before) twice per week. In the second week, I will make breakfast three times per week. In the third week, I will make breakfast five times per week. In the fourth week, I will make breakfast every day.