In last week’s blog, I shared a goal development format that will help you reduce stress in a short amount of time. When working with clients, I always encourage the use of the SMART goal format. SMART is an acronym for Specific, Measurable, Achievable, Realistic and Time-Bound. SMART goals may be used in life, education, and business.
I like SMART goals because they prevent vague goal setting. Here are examples of vague goals. “I want to lower my stress levels.” “My goal is to lose weight.” “I want to exercise more.” These are the types of goals many of us set. At the beginning of the year, we also state them as New Year resolutions. Vague goals provoke questions. For example. How much weight do you want to lose? When do you want to lose it?
Vague goals also discourage commitment. SMART goals provide specificity, clarity, and accountability. You are more likely to reach your desired result using a SMART goal. In this blog post, we will discuss goal development and the benefits of using a SMART goal for stress reduction.
What is a Goal?
A goal is the result or finished product achieved through a set of actions. It defines or describes the expected outcome or result. A goal can be general or specific and often takes on many forms. Effective goals have components that increase the likelihood that the goal will be accomplished. We are going to talk about those components.
Objectives are the steps that are used to accomplish the goal. Some objectives are summary statements describing action steps. Action steps are smaller, detailed actions. I will share an example using a cake recipe.
I want to bake a Chocolate 7 Up Cake. My goal, therefore, is to bake a chocolate 7 Up Cake. The recipe has steps I need to follow. Gather the ingredients, bowls, and utensils. Measure and mix the ingredients. Prepare the baking pan. Pour the mixture in the baking pan and bake for a specific amount of time. These steps are the objectives. The objectives can be broken into smaller action steps.
Using SMART Goals
The best type of goal for transformation is a SMART goal. SMART goals provide clarity and accountability. So, how does one develop a SMART goal for stress reduction?
Start by stating specifically the outcome or result you want to accomplish. Next state who will do the work. In your case, the person who will do the work is you. So, it is acceptable and necessary to include “I will” in your goal statement.
What result are you working toward? Stress reduction? Your statement becomes something like the following. “I will reduce the stress I experience.”
The second part of a SMART goal is measurability. How are you going to measure progress towards your transformation? Measurability encourages accountability. It also provides you with defined benchmarks so that you know you are heading in the direction you want to go.
Measurability enables you to answer the question “how do I know that I am reducing my stress levels?” Think about this one moment. What will you see, or experience that tells you that the actions you are taking are working? When losing weight, one uses a scale to measure the number of pounds lost. It also provides assurance that eating less and exercising work. On a road trip, we look at the number of miles to the destination as a measure that we are driving in the right direction.
Write it Down
Write your stress reduction goal using some form of measurement. You may measure reduced stress by number of incidents or by fewer stress eating episodes.
Achievability is another important part of a SMART goal. We need to make sure that we are being realistic. It is impossible to get rid of all stress. Stress is a necessary function of the body. Attempting to get rid of stress completely is unrealistic. Lowering overwhelming stress is realistic and possible with adequate knowledge and support.
Relevant means that actions are appropriate to the time or circumstances. This is the part of a SMART goal that provides meaning. Think about what it will mean to you to accomplish this goal or stick with your resolution. Does it fit your needs, wants and desires right now?
Finally, effective goals need time limits. Set an end date for reaching your goal. You can also set a date for your new stress reducing habits to be an integral part of your lifestyle.
Allow us to support your transition from being overwhelmed with stress to blessed. Take the quiz.
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