Are You SMART? How to build your goals for success.

Don't just say "I want to be healthier this year". Do something. But do it right. More like, plan it right. 

Research has shown that people who write down their goals are 42% more likely to achieve them than those who don't. So start off 2024 right, and take time to set SMART goals for this year.

Fill in the blanks below to write your own goal SMART-style or borrow your goals from the 24 provided. They're already in SMART-style. You add the relevance.

I will___ (desired result)​​_____ by ​__(actions to take)​​​___ by ​​​​​__ (date of evaluation)​​​​​__.

S- Specific: Define the goal with specifics, including specific actions you'll use to accomplish it.

M- Measurable: Quantifiable goal. You can also quantify how frequently you engage in your actions.

A- Attainable: Is your goal humanly possible? Is it possible for you (resources, transportation, time, etc.)

R- Relevance: Why is it important to reach your goal?

T- Time-bound: when will you evaluate the outcome? Hint: Go for shorter timespans. For example, 30 days versus six months.

Sometimes you just can't spend time pining over what goal you want to set. If time's got you hung up and not committing to anything, grab a pre-fab goal every month from the ideas below. They're all in-line with strong nutrition practices that we so easily fall short on if we're not paying attention. 

24 SMART goal ideas for a healthier 2024: 

1. Have three servings of low-fat dairy minimum for five days for one month.
2. Eat fish/seafood (not fried) twice a week for one month.
3. Include one source of lean protein with every meal this week. 
4. Enjoy plant-based proteins for a full day this week.
5. Add veggies to three breakfasts this week.
6. Include one fruit/vegetable with every snack on five days this week.
7. Fill 50% of every lunch or dinner plate with colorful vegetables 4 days this week.
8. Try a new fruit/vegetable every week for one month.
9. Use whole wheat pasta on spaghetti nights in January.
10. Measure your pasta and/or cereal as you plate it to honor the serving size on all occasions for two weeks.
11. Trade out your cereal choice with a bran-based choice, or oatmeal.
12. Find two refined-grain foods in your pantry and replace them with whole-wheat alternatives.
13. Drink water when you go out to eat for all occasions this month.
14. Drink a glass of water before every meal for the next seven days.
15. Cut chocolate milk (for you or your child) by 50% by diluting it with white milk for three days.
16. Drink eight ounces of water when you wake up (before coffee) tomorrow.
17. Plan and carry out (at least) one home-cooked meal per week for two weeks.
18. Pack your lunch the night before on at least four nights this week.
19. Go to the store with a list of items to purchase. Buy nothing not on the list.
20. Plan your meals on paper for every day this week.
21. Clear the table before sitting down to eat at it on Thursday nights this month. Pretty it up, maybe even light a candle.
22. Start your stopwatch when sitting down to eat one meal every day this week. Time how long it took you to eat the whole meal.
23. Enjoy your bedtime snack from a plate or bowl this week. Put the bag away after portioning your dish.
24. Eat at least one meal every day sitting down and without distractions (like phone, TV) this week.

Still have trouble deciding on your goals? Reach out to your primary care physician or use our Find A Doc tool and have a serious conversation with a physician about our 2024 health and wellness goals.