Set a Goal with Intention
Going into a new habit or opportunity without a “why” is like walking into a grocery to store without checking the pantry first. You’re there, but walk around without a clue on what you need to buy. You wouldn’t do that right? You at least have a background of eating out of that pantry. Yet, you most likely check the contents before going. Why? A plan and a reason for going makes it efficient, easier, and productive. So, why wouldn’t you do the same or more for a habit change?
For many, they have no idea where to start. That’s okay! Let’s take a closer look.
A comprehensible method towards habit change is SMART: Specific, Measurable, Achievable, Realistic, and Timely goals. This worksheet breaks down SMART into easy, follow along prompts!
Specific
A. Write 3 things you want to do. This space gives you the ability to choose. It could be anything! Maybe it’s putting $500 in your RothIRA every month or wanting to get up and down off the floor without pain or hassle. This space is for you to visualize your wants and needs.
B. Pick 1 thing: Write what steps you need to reach this “thing.” Start from the very beginning even if you have completely those steps. We can celebrate and recognize the ground we have already covered. Example: You want to get up and down off the floor without pain or hassle. Here are steps you may need to reach before accomplishing this goal.
1. Get your knee, back, hip or whatever is bothering you checked by a physician.
2. Potentially be referred to a physical therapist.
3. Potentially be prescribed medicine or procedures.
4. Potentially recover from procedure and focus on rest.
5. Ease back into daily activities you were doing before intervention.
6. Be assessed by a trainer or specialist who can check your biomechanics as a whole.
7. Address limitations such as a weak core, or instability in the hips.
8. Work on standing up from higher positions without pain or hassle.
and so on!
C. What steps are you doing now? In this section you are more than welcome to highlight or circle steps from Section B. However, I would also like to encourage you to write down activities or habits which are related or potentially a stepping stone to your ultimate goal. Doing this is not only affirming but reflective! Examples: Currently going through #1 and take a walk in the park once a week.
D. Choose 1 step to focus on doing. Yup! Just one of them. So, you’re doing #1 and walking. You decide to focus your attention on a physical therapist. It’s one thing to be referred, it’s another thing to actually go. Let’s say in this scenario you have decent insurance and have 6 sessions covered with a physical therapist. How do we make this goal a SMART goal?
Measurable
E. Is it measurable? aka can you track this goal in some way. If it is a No… you may need to go back and reassess your list of steps.
F. Explain how to measure this goal. How are you able to track this goal? For our current example, there are several ways to measure.
Schedule your initial appointment
Without putting too much pressure on yourself and allowing versatility, set up a completion “form” or way to track the number of sessions you attend. This may need to be re-done each time you are reassessed by the physical therapist. Setting the expectation of completing these sessions, but allowing some change, leads to a positive relationship with the session and therapist.
Achieva
ble
G. Explain the exact methods you will use to reach this goal. Mindfulness and awareness of your current activities and methods will help to set up the methods to complete the task. Here are a few things that may be done to reach the goal of attending physical therapy sessions.
Call/ set-up physical therapy appointment as soon as approved.
Set reminders for appointment and prepare early.
Find out how many appointments you are approved to complete.
Affirm that you will attend all appointments.
Schedule those appointments at a reasonable time for you.
Ask expectations. Learning the professionals expectations helps you to be realistic with your expectations.
Ask questions. Understanding why you are doing something keeps you encouraged.
Do your homework. If a physical therapist gives you objectives, prioritize. Think in the gray area. It is not all or nothing. Multitask, tell people around you what you expect from this process and why, Do a little at a time.
H. What are your obstacles? Break down the obstacle of time. Hardly anyone has time for something we weren’t expecting. Prioritizing and recognizing the real obstacles towards reaching this goal will be more rewarding.
Have been working a lot of overtime
Have to make dinner when get home
Have to get kids to class
Vacation
Other appointments
Realistic
I. Have you achieved this goal before? For this question, you can be more general about the subject. For example: Have you attended and completed physical therapy before can be simplified to: have you attended and completed an entire class or package of sessions before?
J. How long were you able to maintain this goal? For our current example, this would be relevant in the sense of number of rounds of package or classes.
K. What is different now? The answer to this question may be nothing or many things. Example would be parental obligations, work schedule, etc.
L. Are these limiting factors? Are these obstacles that cannot be adjusted. For scheduling, it would be something which is completely restricted. Someone cannot take over the task for you, the task cannot be moved, etc.
Timely
M. How long will it take you to reach this goal? Remember that the goal we have decided on is a step to a larger goal. For your goal to be done in a reasonable time limit, it must match your ability to be focused and be present. It is not based on the time it took someone else to complete.
N. Are you able to reach this goal in that time limit? This is both a question of timeliness and realistic expectations.
Now it is time to put everything together!
S: (D.) See a physical therapist.
M: See a physical therapist for the allotted time decided by insurance, physician, and therapist.
A. I have methods to help me achieve my goal of seeing a physical therapist.
R. Even with all of my obstacles, I am able to achieve the goal of seeing a physical therapist.
T. I have set myself up to have availability to see a physical therapist in a timely and productive way.
Download your SMART goal worksheet!
To get assistance with developing a SMART goal, check out this FREE class!
For more individualized SMART goal development, set up an appointment with Kylie!
