Write
S.MA.A.R.T.E.R
Goals Worksheet
Write S.M.A.A.R.T.E.R. Goals
This document was downloaded for free from http://www.annieandre.com/2012/01/set-adventurous-goals-free-worksheet
I put together this Goal worksheet to help me juggle and achieve my many goals that I’m determined to accomplish. I hope you have the same success that I have had with it.
Thank you and hope you have an adventurous time fulfilling your dreams
My name is Annie André and I am Chief Adventure-ologist, Mom, Veteran Traveler and Cubicle Escapee. I’m passionate about the benefits of adventure and travel so I started www.AnnieAndre.com and called it Practical Adventure-ology. It’s a website dedicated to Reviving the Lost Art of Adventurous Living. A kind of guide for ordinary people who want to…Be Practical, Be Adventurous and Be happy.
You’ll find adventurously practical stories and refreshingly honest real world advice that I hope will inspire you to live your life more adventurously. I currently reside in Marseille France with my husband and 3 children where I am working on a book and a business. Follow me on twittter @AnnieAndreHacks, Friend me on www.facebook.com/annieandre
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
S.M.A.A.R.T.E.R. Is a Mnemonic Acronym That Represent 8 Self Sabotaging Reasons You Fail At Your Goals.
Specific, Measureable, Actionable, Accountable,
Recordable, Time-based, Evaluate, Reward
S.M.A.A.R.T.E.R. GOAL SETTING: is a goal setting system or methods that will not only help you create and stick to your goals, it virtually puts your goals on autopilot.
It works because it is structured to overcome the 8 main goal-setting mistakes that people make that would otherwise end up sabotaging them from achieving their goals.
CUSTOMIZE THIS TO SUIT YOUR NEEDS: Everyone is different. It’s easy to customize this system to suit your needs. Simply replace or add self sabotaging things that you think will prevent you from achieving your goal. For instance, if you find you have a problem with being too busy. Then add the letter B to the goals worksheet to represent BUSY. Then write a solution to that problem like “Make time in schedule by giving up 2 hours of t.v. per day”.
ADDITIONAL TIPS TO CONSIDER WHEN CREATING YOUR GOALS
1. Don’t get overwhelmed: Start small- Write a list of as many as you want but whittle it down to five or less.
2. Be realistic with your time and goals
3. Break down bigger goals into smaller steps.
4. Post your goals somewhere you can see them clearly like in front of your computer or on the wall.
5. Continue to add new goals as you think of them. Do not just do them on New Year’s.
6. Give your goals some wiggle room. Room to cheat. It’s better to cheat a little bit and continue on rather than stick to your goal and get discouraged and give up.
7. To make your life more balanced, try to work on goals from all aspects of your life. Don’t make all your goals about work. There’s relationship, kids, garden, house, work, chores etc.
8. Keep it simple: You won’t stick to your plan if it’s too complicated.
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
S. M. A. A. R. T. E. R. GOALS EXPLAINED
Read the explanations below for each of the 8 mistakes that sabotage you and prevent you from accomplishing your goals. By understanding them, you can avoid them and improve your chances of successfully achieving your goals.
S = SPECIFIC: Self Sabotaging Mistake #1: Goal is too vague or general.
One of the biggest reasons people tend to fail at achieving their goals is because they create goals that are waaaay too general or vague. You must write a very descriptive goal like painting a mental picture including all the actions, time frame and anything else relevant.
EXAMPLE: Don’t just say: “I want to lose 20 pounds” That sounds like a dream with no legs” like “wish I could fly”
YES: Do say:” I will fit into a size 5 dress by losing 20 pounds by June. I’ll accomplish this by doing the following things:X,Y, Z.
TIPS FOR WRITING YOUR GOALS.
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
· Write goal in the positive-What you really want is to look thinner and fit in a size 5 dress not just lose 20 pounds.
· Try answering what, why, where, when, how, who, which. You don’t have to answer all of these it’s just a guide.
· Now make sure your goals also conform to the other 7 things below.
M= Measureable: Self Sabotaging Mistake # 2: Goal is not measurable.
If your goal is not measureable, how will you know when it’s completed? How will you stay on track?
For some goals like weight loss, this will be easy. What if a goal is less tangible like “BE A BETTER PERSON”? You can’t measure that but you can measure the actions behind what you deem to make you a better person.
EXAMPLE: “I will be a better person by 1) volunteering at least 5 times a year at the homeless shelter, 2) take my kids out to the movies once a month and 3) say hello to the postman every time I see him.” Do all that and you are golden.
A= Actionable: Self Sabotaging Mistake # 3: You don’t give yourself actions to complete towards your goal.
If you say, “I want to lose weight”, not only is it vague and written in the negative, there are no actionable steps assigned to it. There’s nothing to track, just a vague wish to complete one day. HO HUM!
But, if you say I will fit into a size 5 dress by losing 20 pounds by June. I’ll accomplish this by doing the following things: X, Y, and Z. (The X, Y, Z are the three actions you will do.) Always try to include at least 3 actions whenever possible.
A= Accountable: Self Sabotaging Mistake # 4: You don’t make yourself accountable
Making yourself accountable is crucial to create pressure on you to complete a goal.
Remember when you were a kid? You were more likely to do your chores if your mom was pressuring you to do it. That’s a form of accountability.
3 WAYS TO MAKE YOURSELF ACCOUNTABLE:
1. Tell a few people about your goals. - No one wants to look bad. Try telling a select few people who will help keep you accountable. Tell someone who is going to kick your ass into action. Not your buddy who doesn’t care.
2. Join A Group: Mutual accountability is extremely effective. Weight Watchers and Alcoholics Anonymous are examples. Just Look for one online.
3. Make a bet: The competition may be just what you need to keep you accountable and motivated.
R= RECORDABLE: Self Sabotaging Mistake # 5: You don’t record or track your progress
If your goal is measurable, it should be recordable. This is an important step in the goal process because it gives your mind something to work toward.
There’s just something psychologically motivating about seeing a bunch of X’s on the calendar indicating that you are one step closer to your goal.
HOW TO RECORD AND TRACK YOUR GOALS
There are lots of ways you could record your progress
TIP* Keep it simple.
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
Here are 6 simple way to track your goals.
· Simple chart- Graph or Goal chart
· Write or make an X in the squares of a calendar.
· Keep a journal- example is a food journal.
· Use a TO DO LIST
· Pen and paper
· Your smart phone calendar or get an app
Want Fancy: Here they are,
six free web apps to track goals.
If you want a more comprehensive system, Take a look at Goals On Track. It’s supposed to help you organize and track goals for all aspect of your life from family and financial, to weight loss and kicking your smoking habit. $5.00 / month with a money back guarantee.
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
T= TIME BASED: Self Sabotaging Mistake # 6: Your goal is not time based.
When will you start, When will it end? How often will you do it? These are all things you need to answer otherwise you may just never start. But there’s another added bonus.
Tick tock, tick tock. Giving yourself a limited amount of time not only tells you when to stop and start, it gives you a sense of urgency. Like studying for an exam at the last minute because you have to take the test in 2 hours eeeeeeeeek
HOW TO MAKE YOUR GOAL TIME BASED:
· Simply make a start and stop date
· Create a schedule: Don’t just say “Join the gym”. Instead say: Join a gym by June and go 3 times a week on Monday, Wednesday and Saturday”
TIP*Track your goals longer to make them into lifelong habits.
If you are trying to make something a habit or automatic, make your goal timeline long enough so that it sticks. According to the Cancer Research UK Health Behavior Research Centre, it takes roughly 66 days to create new habits. If you create a goal that involves losing weight and you want to also eat healthier long term, you should track your goal for at least 66 days. That action, in this case, eating well, has a better chance of becoming a new habit. Hmmm that’s a long time but worth it I think.
E= EVALUATE: Self Sabotaging Mistake # 7: You don’t stop to evaluate and revise.
If your goal is not working out what will you do? Keep going? That’s not going to work, you’ll probably give up. You should adjust your goal so you can stay motivated.
EXAMPLE: If you go to the gym 3 times a week and you are NOT losing weight than adjust your goals. Go 4 times, eat more fruit, do whatever you think you need to.
Tip* Set a scheduled time to evaluate. weekly? Monthly? After a milestone?
R= REWARD: Self Sabotaging Mistake # 6: Your goal does not include a reward.
Rewarding yourself is the best part of your goal. Studies show that by giving yourself small rewards, you will keep yourself more motivated pushing you even closer to completing your goal.
WHEN TO REWARD YOURSELF
Schedule your rewards. Every week, every 5 pounds you loose, every 100 dollars you save. Just decide up front what it is.
DON’T FORGET !!! à POST YOUR GOALS WHERE
YOU CAN SEE THEM EVERYDAY AS A CONSTANT REMINDER..
GOAL WORKSHEET IS BELOW.
Mistake #1- Goal Is Too Vague- Try to answer, why, where, who, which, how etc. / S
Specific
Mistake #2- You don’t know when you achieved goal. How will you measure your progress? / M Measureable
Mistake #3-You don’t create actions to accomplish your goals.
Write at least 3 if you can / A
Actionable / 1-
2-
3-
Mistake #4- You don’t make yourself accountable!- Who will you tell, how will you do this? / A Accountable
Mistake #5- You don’t record or track your progress- How will you record your progress? / R
Recordable
Mistake #6- Goal has no deadline
What is Start –End Date and/or Schedule / T
Time-Based
Mistake #7- You don’t evaluate or revise as needed.- When, how often will you evaluate & revise your goal? / E
Evaluate
Mistake #8- You don’t reward yourself- When will you reward yourself? / R
Reward
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.