ComplianceMnthlyRecap MH 5.16.22

How to Set SMART Goals

By Bill Olson, Senior VP, Operations at United Benefit Advisors
  Jan 3, 2020 3:01:48 PM

It might not surprise you to learn that 80 percent of New Year’s resolutions are abandoned long before the spring daisies come up. This year, instead of ambiguous “resolutions,” consider SMART goals instead — especially if your resolutions are related to your health. These bite-sized, easily achievable goals are sure to keep you motivated all the way through spring, summer, and fall.

Wellness_Active_2020_Goals_RunBreaking down your goals into more digestible SMART goals can be the difference between aspirations and realizations. SMART goals are Specific, Measurable, Attainable, Realistic and Timely. Adopting behaviors in this manner, as opposed to lofty or unrealistic goals, helps to create lasting lifestyle changes.

Think about the goals you have for your health and the positive results you hope to achieve in 2020. Integrate some of the suggested SMART goals below that can help you reach those results. It’s sort of like reverse engineering your success.

Check it out:

  1.  Every day, write down three things you are grateful for and one thing that you’ll do for   someone else.
  2.  Aim to go to bed at a time that allows you to sleep for eight hours, five days per week.
  3.  Designate three evenings each week to be screen-free time.
  4.  Walk for 15 minutes of your lunch break five days each week.
  5.  Add an extra serving of fruits or vegetables every day.
  6.  Every morning before work, stand in front of a mirror and give yourself a compliment.
  7.  Avoid added sugars in foods two days each week. 
  8.  Select five days each week to perform at least 30 minutes of exercise.
  9.  Strive to eat two servings of dark leafy green vegetables such as spinach, broccoli, kale,   romaine, etc., three days each week.
  10.  Make one healthy or vegetarian recipe for dinner every week.
  11.  Aim to get 10,000 steps five days each week.
  12.  Pack a healthy lunch for work three days each week
  13.  Meditate for 10 minutes before work two days a week.
  14.  Dedicate five minutes every day for a stress-relieving activity such as a brisk walk, quick   meditation, or deep breathing exercises.
  15.  Include three days of resistance or strength-building exercises each week.
  16.  Use a fitness device or app to track your workouts daily.
  17.  Replace two servings of refined grains with whole grains such as brown rice, quinoa,   whole  grain bread, oatmeal, etc., three days each week.
  18.  Drink a glass of water before each meal, three days a week.
  19.  Choose two days a week to spend one hour doing something you love such as reading, j   journaling, or any other hobby or activity you do for personal enjoyment.
  20. Dedicate one night each week to spend quality time with your family or a friend (animal or human!).

    Create your own SMART goals! When setting wellness goals, creating specific objectives to reach over a designated period of time is the best method to achieve lasting lifestyle changes.

    We wish you a happy and healthy 2020. Make it your best year yet!


    Most People Fail to Achieve Their New Year's Resolution. Retrieved 12/24/19

Topics: wellness programs, healthy lifestyles, healthy eating, SMART Goals