Ditch Your Resolutions for a SMART Goal
Life in the second week of January means that each of us has a front-row seat to the annual parade of new gym memberships, plans to meal-prep every weekend, and vows to read more and scroll less. A new year can be a great opportunity to kickstart a new habit, but let's face it: most New Year's resolutions are about as durable as my patience when my kids are still off of school the week after Christmas (which is to say not very). So, this year, why not try something different? Instead of a vague resolution born out of self-loathing, today we’re going to give you some examples of how a SMART goal can transform even the loftiest New Year's aspiration into an achievable reality.
S is for Specific: Get Down to the Nitty-Gritty
Donatello, the best Ninja Turtle (who doesn’t love a genius with the confidence to rock a purple facemask?), decides that he needs to make better choices about what he eats. As much as he loves pizza, he doesn’t want scurvy and has come to the realization that he’s got to get a wider variety of foods into his diet.
A typical resolution might be: I am going to try to eat more vegetables this year. This is a fine New Year’s resolution—in that it will be long gone by February. There is no specificity, no parameters. Donatello could add a single piece of spinach to one pizza per week and he would technically be achieving his resolution, but as we and Donatello’s bloodwork both know, that’s not really helping much.
A SMART goal for this might be: I’m going to eat 1 cup of green vegetables with my pizza 5 nights a week for the next 3 months. It's not just about eating "more vegetables” (qualitative comparisons are very tricky to navigate); it's about providing your goal with the structure you need to succeed. We’ve got a specific quantity, we’ve got specific types of vegetables, and we’ve got a specific schedule. Cowabunga, dudes.
M is for Measurable: Keep Track or Lose Track
Homer Simpson, America’s favorite donut-loving patriarch, decides he wants to watch less TV this year. He knows his goal needs to be specific, so he makes the resolution: I’m going to watch 20% less TV.
Is this specific? Sure, but it’s not really measurable. What is the 20% based on? His last year's average TV-watching hours? His daily TV time? Without a concrete baseline, tracking this 20% doesn’t mean anything. There’s nothing to monitor on a daily basis, and at the end of the year, if Marge asks him whether he achieved his goal, he can’t actually tell her. There’s no meaningful data-driven response, only a very subjective (and very unreliable) feeling about whether he succeeded or not.
A better and SMARTer goal before this would be: I will reduce my daily TV watching from 4 hours to 3 hours per day until the end of the year. This is a clear and quantifiable target. Homer can easily monitor his daily TV time, making sure that he watches 3 hours or less. This goal turns a vague intention into a trackable, measurable endeavor.
A is for Achievable: Aim High, But Not for the Moon[i]
Paul Atreides, from Dune (both the book and 2021 movie are masterpieces, please check one or both of them out immediately if you haven’t already) understands the importance of water, especially given his life on the desert planet of Arrakis. He decides that he’s going to increase his water consumption, so he makes the resolution: I’m going to drink 200 ounces of water every day.
Is it specific? Yes. Is it measurable? Yes? There’s a problem though. It’s probably not achievable. On Arrakis, where water is more precious than gold, Paul is not going to find extra water waiting for him. So, what’s a sandworm-rider to do? A better SMART goal for him might be: I am going to drink my entire allotted water ration every day throughout the summer. This goal respects the limitations of his environment while still addressing his desire to stay adequately hydrated. It's about optimizing what's available, not reaching for the unattainable.
R is for Relevant: Keep It Meaningful
Anna from Frozen decides that she wants to be the greatest queen that Arendelle has ever seen but knows she hasn’t had any of the proper training (since Elsa abruptly abdicated the throne in the 2nd movie. [This plot point bothers me so much.]). She has noticed that the people in her kingdom have to run sometimes (from wolves, giant snow monsters, flash floods resulting from a magical dam breaking, etc.), so she sets the resolution: I’m going to follow a running protocol 3 days a week to complete a marathon at the end of September!
It’s specific, it’s measurable, it’s achievable, but it has nothing to do with being a good queen. A better goal for Anna might be: I’m going to complete 3 courses in international diplomacy by the end of the year. This goal much more closely aligns with Anna’s roles and aspirations. A goal should be meaningful and directly contribute to the larger objectives we have set for ourselves.
T is for Time-Bound: There’s No Winner if There’s No Finish Line
Roy Kent, everyone’s favorite foul-mouthed but loveable coach from “Ted Lasso” decides he really enjoyed reading A Wrinkle in Time (though he’ll never admit it to Ted), and he’s ready to make reading a bigger part of his life. He decides to set the resolution: I’m going to read 10 fiction books and 5 nonfiction books.
This goal is specific, measurable, achievable, and relevant, but it isn’t time-bound. Adding a time component makes this goal either impossibly challenging (I’m going to read all 15 of these books in 1 week) or pointless (I’m going to read 15 books at some point in the next 50 years). A better SMART goal for Roy might be: I’m going to read 10 fiction books and 5 nonfiction books by the end of the year. This adds an element of urgency and a clear deadline, transforming his intention into a more compelling and focused challenge. With this time frame, the goal becomes not just a wish but a commitment, giving Roy a clear target to aim for and a timeline to work within.
Resolutions are a lot like this racoon’s cotton candy. They are sweet ideas but disappear under any kind of pressure (or in any kind of puddle). A SMART goal is the key to turning these ephemeral wishes into lasting change. Specificity turns a vague dream into a clear target. Measurability lets you map and track your progress. Achievability ensures you’re not setting yourself up for failure. Relevance makes sure you’re spending your time wisely. Time-bound gives you a finish line to transform 'someday' into 'today.'
This year, let's remember that the spirit of a resolution isn't in its grandiosity but in its grounding in reality. Whether you’re a crime-fighting subterranean reptile or a queen with absolutely no formal training in economics or international relations, it's not about the size of your ambition that matters, but the strategy behind it.
Here's to a year of meaningful, measurable, and truly attainable SMART goals. Happy 2024 everyone!
[i] Unless you’re working with NASA, SpaceX, or similar, and have very specific moon-related initiatives in play.
