SMART Goal Tool – Removing Barriers
Select a Tracker with the correct amount of structure for your SMART Goal.
Use this worksheet to think about what might prevent you from reaching your goal and how you will REMOVE or OVERCOME the barrier. I found an intersting article that may help you from the Mayo Clinic Barriers to fitness: Overcoming common challenges. Use this article if you are unsure of your barriers or how to overcome them.
Data Example :
On A Healthier Michigan I found some really good examples of SMART goals. Let’s look at the goal for Water.
“I will drink at least 64oz of water per day at least 5 days per week. I will drink a glass of water before drinking anything else; furthermore I will have water with every meal.”
- S – The goal is specific. The goal identifies who will drink the water, when the water will be drunk and how much.
- M – I can measure my success. I am successful if I drink water with each meal for a total of 64 ounces daily for 5 of 7 days each week.
- A – The goal is Attainable. The goal is realistic for most people within the time frame listed. It would be less attainable if the goal was for every day, something to keep in mind when writing your goals.
- R – The goal is realistic assuming that you are both willing and able to accomplish it.
- T – The time frame is specified.
Now lets use this goal as an example for the Smart Goal Tools below.
If you miss your mark on the indicated day you can decide if you want to pick one of the free days to meet the challenge (or miss your goal for the week). Too much water is bad for you so don’t try to make up a missed day by drinking twice as much the next day.
Form Example :
To fill in the form :
Write the goal above in the Light Blue My Specific Goal box. I recommend a target of about a month. If you are starting mid-way through a month then go for the remainder of this month + all of the next month. Mark this date in the Light Green Target Date box.
What are the barriers to obtaining this goal? For me, I think the barriers are :
- I don’t have time to be pouring and drinking so much water. (Check this box)
- I think water is boring. (Check this box)
- I don’t have access to water at work. (Write this barrier in the first open space in the barrier column)
How will I/you overcome these barriers?
- (TIME) Purchase water bottles that you can fill at one time and keep handy. When you need water it will be ready.
- (BORING) Flavor your water. You can flavor a pitcher of water in your refrigerator each night. Try adding fruit, herbs, and /or spices. You will want to experiment a little. I prefer mint, ginger and lemon. Alternately, you can drink herbal or fruit teas and count it as water. Check the label to verify the tea contains no caffeine or a very small amount. (Soda and Coffee do NOT count as water.)
- (ACCESS) If you don’t have access to water at work you will need to carry it in. Fill a few water bottles in to morning to take with you. You may also considering advocating for the purchase of a water cooler.
Put these solutions in the Solutions column of the table.
Commitment Time / Amount?
Pick the 5 days you plan to make your goal and put 64 ounces in the Green Box for the selected days. If you miss your mark on the indicated day you can decide if you want to pick one of the free days to meet the challenge (or miss your goal for the week). Too much water is bad for you so don’t try to make up a missed day by drinking twice as much the next day.
This is the reward you will give yourself when you have successfully completed the goal. This is very individual. What do you want? Maybe an infuser that makes flavored water? Maybe new fuzzy socks? Maybe dinner at your favorite restaurant? Make this ALL about you!
Customize your tracker and Hang it / Post it where you will see it every day
These tracker tools are editable PDF’s. That means you can open the document, edit it in your browser and then print or save it (click here for form help). You can also print the document and hand write your information if you prefer. Do what works for you. Place the printed document where you can see it every day. In a way, this is your promise to yourself. I place mine on the refrigerator door so I see it every time I walk through the kitchen. I have a friend who tapes it to the mirror in her bathroom.
If you don’t have a printer, find an electronic place you will visit often to remind yourself each day.