The Progress Project

When setting a goal for yourself, you want to make sure it is realistic to achieve that goal. Using the SMART acronym can help you set an attainable goal!

For example, I want to exercise more, is a great goal but it does not identify how you will achieve that goal. A better goal might be “I want to make a habit of walking for 30 minutes around my neighborhood, 3 times a week after dinner, by the end of September.” This goal is specific and measurable because it identifies that you will walk 3 times a week for 30 minutes. It is attainable because it doesn’t take up so much time that you might stop after the first week. It is relevant because it aligns with your goal of exercising more and it is time-based because you want to have this habit down by September.

Additional Resources

The Ultimate Guide to S.M.A.R.T. Goals

A simple way to break a bad habit

Try something new for 30 days

Why we all need to practice emotional first aid

3 rules for better work-life balance

10 steps to boost your financial health that you can do in a day

The brain-changing benefits of exercise

Got a meeting? Take a walk

Many of us struggle to find motivation to change long-standing habits. Finding what motivates you to change is very important as it can guide your wellness journey. Everyone will be motivated by different things. You might find motivation internally, such as a reward for self-improvement, or externally, through an incentive. Or you might find a deep-seated motivation to be healthy for your family.

Additional Resources

Want to help make your resolutions stick?  Make this one-word change

How to Motivate Yourself to Change Your Behavior

8 Types of Motivation to Help You Achieve Your Goals

Psychology of Setting Motivating and Satisfying Goals

The Power of Motivation in Achieving Your Goals

Find Your Why Worksheet (PDF)

Every individual holds different values that make them unique. Some examples include integrity, dependability, honesty, courage, or authenticity. Knowing your values can help inform the goals you set for yourself. Values provide direction, can help you make decisions and ensure the goal you set aligns with you as a person. Think about yourself and your values and how they will help you achieve the best version of yourself.

Additional Resources

Defining Values (PDF)

Aligning Your Values with Your Goals Assures Inner Success

Values Worksheet (PDF)

The Difference Between Goals and Values and Why Both Matter

List of Values

Finding some way to be accountable for your goal can ensure you can achieve and maintain it over time. This may be some tracker, or maybe a friend or family member that knows you have set a goal for yourself. Choose something you know you can stick with and that will hold you accountable. Sometimes we experience life events that can impact the goal we set for ourselves, if you begin to move away from your goal, don’t be too harsh with yourself. The most important thing is that you pick right back up when you can and continue to work towards your goal.

Additional Resources

To Create a Healthy Habit, Find an Accountability Buddy

The Importance of Accountability: How to Set and Achieve Your Goals

Why We Need Human Accountability to Achieve Our Goals

Accountability-The Key to Success in the New Year

Now that you have worked through the different sections of this journal, take some time to self-reflect on the goal you set and how it felt working towards the goal.

Additional Resources

Don't Underestimate the Power of Self-Reflection

The Importance of Self-Reflection

How can self-reflection help you set and achieve SMART goals?