Think SMART

When it comes to resolutions or goals of any kind, it’s not enough to resolve to “quit smoking,” “lose weight,” or “exercise more.”  While we might sincerely want to change, these resolutions lack the parameters that have been shown to be helpful in achieving goals.  Our brains require more energy than any other organ, accounting for up to 20% of the body’s total haul.  As such, the brain looks for ways to be energy efficient. As our brains grow, we form neural pathways, a series of connected neurons that send signals from one part of the brain to another.  Think of these neural pathways as a cleared and well-worn path through the woods.  These are habits formed through repetition of thinking, feeling, and acting, and they often allow the brain to be more energy efficient - kind of like driving on “auto pilot.”  These are how our habits, both good and bad, are formed.  When we want to affect change, we are asking our brains to create new neural pathways, and that takes effort, much like clearing a new path through a forest.

The most well known goal-setting technique is S.M.A.R.T.  This acronym us the parameters to realistically measure their progress against a specific goal.  To improve your chances of achieving your goals, the S.M.A.R.T technique require that goals meet the following criteria:

S - Specific.

M - Measurable

A - Attainable/Assignable

R - Realistic

T - Time-Bound

A resolution could be something vague like “exercise more.”  Setting a S.M.A.R.T.  goal might sound something more like this:

“Perform a minimum of 30 minutes of cardiovascular exercise (walking, running, swimming, biking, etc) 4 times per week and 30 minutes of resistance training 3 times per week for a minimum of 30 days.”

Setting a S.M.A.R.T. goal does not always mean that you will achieve your goal because, well, life happens.  It does however, give you an opportunity to track your progress toward that goal.  Even if you fall short of the mark, you should be able to determine what obstacles may have prevented you from achieving it, and you can adjust your next goal accordingly.  If you have a lofty goal (such as running a marathon), it may be best to break it into smaller goals (start with a 5K).

Fixed vs. Growth Mindset

Even when setting S.M.A.R.T. goals, we often fail to meet them for one simple reason:  we are rooted in a fixed mindset, telling ourselves that we do not possess the talent (strength, determination, intelligence, confidence, etc) to achieve that goal.  We may start out strong, but as soon as we come across adversity (illness, injury, fear, finances, etc), we tell ourselves the goal is now impossible.  Those who espouse a growth mindset believe their talents can be developed through hard work, strategy, and feedback from others.  People who adopt a growth mindset anticipate adversity, and use those setbacks as an opportunity to grow.  Keep in mind that no one has a growth mindset all the time (remember the brain is looking to conserve energy.)  It is something that has to be practiced and developed over time.

Lasting Change

Setting S.M.A.R.T. goals and working on a growth mindset are just two ways we can effect change in our lives, but no lasting change can occur without a willingness to change what we believe, often about ourselves.  Sometimes, it’s those little changes in verbiage, whether we write them down or say them out loud, that make all the difference.  It’s the difference between saying you’re trying to lose weight, or trying to quit smoking, and already identifying yourself as someone who workouts daily, or someone who doesn’t smoke.  Once you identify yourself as the type of person you want to be, you are then able to hold yourself accountable to the doing what that type of person does.  There’s quite a bit of truth to the saying “you are what you do every day.”  

If you're looking to make some changes in your life, adopting a growth mindset, setting S.M.A.R.T. goals, and creating new belief systems are some of the ways that we can finally resolve to becoming the best versions of ourselves.  Happy New Year!