I don’t make New Year’s resolutions, and frankly, I shake my head at people I see posting ridiculous resolutions on Facebook. We both know you’re not holding yourself to that resolution. And you won’t because it’s a resolution, which is light-years away from an actual goal. Goals are awesome. If you want to post your goals for 2016, I’m all for it because goals, by definition, give you a purpose, guide your work and give you measurable objectives along the way. In contrast, making a resolution means giving yourself no tools or plans to improve yourself in the next 365 days.
We ask our members to write “Goal Cards” each year and we give them guidelines for setting those goals, because goals are achievable when written strategically.
Here’s how we recommend our members write their goals each year. You’ve probably seen this framework a time or two in your life. It’s a structure for setting S.M.A.R.T. goals:
Specific – Target a specific area for improvement.
Measurable – A number or way to measure change.
Action-Oriented – What is the expected outcome? Set very clear results.
Realistic – Are the goals realistic?
Time-related – When must the goal be reached? In this case, it’s by the end of the year.
For example, let’s say Mary can Snatch 135 pounds and she wants to Snatch her bodyweight of 150 pounds by the end of the year. She feels uncomfortable with that goal, and she has no clue how to get there. We let her know this goal is achievable and realistic for her abilities. We set her up with an actionable plan to make it happen by the end of the year. She’s to attend at least two Olympic weightlifting classes each month for the entire year. Additionally, she is to video-record her lifts in class, using her phone, then review them with a Coach and ask for tips. The plan also includes attending CrossFit classes at least four times per week, so she continues making strength gains which will facilitate her Snatch goal. She also is to perform light yoga or ROMWOD at home at least five days per week. Lastly, she’s to perform breathing drills at the gym before class to reduce muscle tone/tightness and reset her central nervous system’s fight-or-flight response, allowing her to move more efficiently.
What are some bad examples of goals? Well, anything that doesn’t meet the S.M.A.R.T guidelines, obviously.
OK, so what are some good examples of goals?