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Positive Steps to Change
A SMART Goal Example
Sally is a meat and potato eater who rarely eats vegetables and only has an occasional glass of orange juice with breakfast. During a recent health fair/screening sponsored by Health Matters, a dietitian suggested she eat more fruits and vegetables to help her reduce the risk of heart disease, which runs in her family. The dietitian helps Sally create a SMART goal to eat more fruits and vegetables.
Eat at least four (4) servings of fruits and vegetables on five (5) days of the week for two months by eating 1-2 servings of vegetables at each meal, as measured by counting the number of servings recorded in my daily food log.
Notice the SMART goal components:
Specific - Instead of eat more fruits and vegetables, the goal specifies the number of fruits and vegetables to be eaten each day.
Measurable - Sally will measure progress by recording in a food log and counting the number of servings fruits and vegetables each day.
Attainable - Even though the USDA recommends five to nine servings a day, Sally currently eats very few fruit and vegetables. Because she wants her goal to be in reach, she sets her goal at four servings per day.
Realistic - Her days are often hectic and Sally knows that it is unrealistic that she will get four servings of fruit and vegetables everyday. Five out of seven days is more realistic for her lifestyle.
Time bound - Sally's goal is not open ended. This is a short term goal and she includes a period of two months to reach this goal. At the end of two months, Sally should assess her progress and make a new goal.
What is your SMART goal?
