We all know the feeling of setting a health resolution in January, only to fall off the wagon by the time February rolls around.

The problem with resolutions isn’t one of motivation; the problem with resolutions is often the goal itself.

As a chiropractic healthcare professional, I’ve noticed a common thread among patients who meet their physical wellness goals, and it is this: The goals these patients set are SMART.

Download my worksheet and follow along as we set goals that you can reach this year.

As you work towards reaching these physical health goals, be sure to visit Advanced Sports Chiropractic and Massage for regular adjustments and checkups. I’m here to support you in your health journey!

What is a SMART Health Goal?

SMART stands for Specific, Measurable, Attainable, Relevant, and Timebound.

These SMART elements help you carve a pathway to your health goal. The SMART model requires you to consider whether your goal is achievable before you set out to achieve it. Using the SMART model, you’ll be able to create a goal that is meaningful to you.

And, with a SMART goal in mind, you’ll be a lot likelier to stick with your new resolution.

Performance Versus Mastery Goals

Before you create a SMART goal, you’ll need to decide whether the goal will be based on performance or mastery.
A performance goal is based on whether you reach a specific outcome: Running a marathon is a performance goal. Losing 15 pounds is a performance goal.

Standford psychologist Paul O’Keefe noted that, while performance goals can lead to positive outcomes, they also contribute to more anxiety.

In my observation, performance goals can be hard to stick to and sometimes rely on cheap tricks or unhealthy shortcuts to get there.

A mastery goal, on the other hand, is measured in skill-achievement. Rather than being based on reaching an ultimate outcome, a mastery goal is based on the process of improvement. A goal to reduce stress by getting a 60-minute massage twice per month is a mastery goal. A goal to improve your flexibility by regularly completing the exercises I send home with you is a mastery goal.

In my practice, I often see patients with performance goals – after all, many of my patients are in competitive sports. While performance goals are useful for competition, if you’re looking to achieve greatness long-term, you should also set mastery goals.

Setting SMART Wellness Goals

Once you’ve chosen a type of goal to focus on, it’s time to refine your wellness goal to make it SMART. Follow along using the worksheet provided above.
Specific

Making your health goal specific is important because it will help you design a pathway toward achieving it.

The goal “I want to be more flexible,” is pretty non-specific.

But the goal, “I want to increase my flexibility by spending 10 minutes each day following Dr. Bob’s takehome exercises,” is specific enough to provide a method for achieving the goal.

Measurable

In order to understand your progress (and stay motivated), you’ll need to be able to measure your success. Decide how you’ll keep track of your progress. With the goal of increasing your flexibility, for example, you may decide to measure the distance from your fingertips to your toes while stretching and compare your progress over time. With the goal of reducing stress through your regular massage appointments, you could measure your blood pressure after each visit.

Attainable

Making a health goal that’s attainable is one of the biggest challenges for patients. There’s a difference between an aggressive goal and one that is doomed from the start.

First, take into consideration the resources available to you when setting your goal. Do you have a healthcare provider that can monitor your physical form as you aim high? Do you have a pair of solid running shoes that can withstand 5 days of jogging per week for 8 weeks? Do you have a massage therapist who can see you twice each month? Make sure you set yourself up for success by aligning your goals with the tools you have.

Second, take into consideration your current fitness level. If you’re struggling with low-back pain, it may not make sense to have a deadlifting goal. Instead, you may want to create a goal to increase overall mobility by visiting your chiropractor regularly.

Relevant

If the goal you create has special meaning to you, you’ll be more likely to stick with it. If you have a family history of surgeries to remediate low back pain, a mobility goal will be highly relevant to you. Or maybe you could never run a mile in grade school, and that fact has always nagged at you. Just remember that, whatever your goal is, you care about it.

Timebound

Deadlines keep the momentum running. A timeless goal is a far-off dream. When creating your SMART goal, it’s essential to include a timeline. The timeline doesn’t have to be one grand deadline at the end of the month or year. It can be a weekly goal. Running 30 minutes, five-days a week is a timebound goal. Visiting the chiropractor for an adjustment once per month is a timebound goal.

Sticking With It

Once you have your SMART goal in place, it’s time to seek accountability (and maybe a second opinion). I am here to help support your physical goals. Make an appointment with me at Advanced Sports Chiropractic and Massage, and let’s get your resolution off to a great start.