28. S.M.A.R.T. Goals

Just like we want to maintain reasonable expectations for other people and situations, we want to do the same for ourselves. Have you ever found yourself with a to-do list a mile long and then beat yourself up at the end of the day for the one or two things you didn't get done? Let's flip the script! By setting realistic expectations for yourself, you set yourself up for success instead of disappointment.

The acronym SMART stands for specific, measurable, attainable, realistic, time-oriented. Example: It's too broad of a goal to just say “I want to get in shape.” Great intention, no plan, no accountability for yourself. What does “get in shape” mean and how are you going to do it?… If you're not used to working out, and you set your goal at running seven days a week for 30 minutes each, is that realistic or attainable? No ma’am!… But if you tell yourself “I’m going to go on a fifteen minute walk, three days a week, after work. That's specific, that's measurable, attainable, you get the drift. Then, if you go three days a week, great! If you go four days or five days, that's bonus.

… Oh, and back to the to-do list I brought up in the beginning of this post- Your to-do list is never going to end. That's being Realistic Rhonda, not Negative Nancy. Choose one or two things that you really want to get done today, be proud of yourself when you get them done, and if you do more, that's bonus!

— Emily Duncan, LCSW
Duncan Counseling, LLC
Therapy for bright young women in TN, KY, FL