Own Today By Feeling Confident

#NewYearNewMe: Constructing SMART Goals

Are you cringing? I’m cringing.

Okay, let’s be honest. 2019 may be a new year, but there definitely won’t be a new me. Well, maybe there will be a slightly newer me.

There doesn’t have to be a new me. There doesn’t have to be a new you. In fact, you’re probably really great just as you are.

However, I need a refresh. I need a restart. I, personally, feel the need to be newer. There’s nothing wrong with wanting to improve yourself, after all! (Unless it gets obsessive, which we do not want!)

I have several goals this year, and throughout the year, I hope to share my progress with them while offering guidance on how we can own today.

  • First and foremost, I have not kept up with this blog at all and I would like to offer content weekly, as I originally had planned. While this post is coming out on a Tuesday (I really wanted to post on New Year’s Day!), and I originally hoped for weekly posts on Tuesday many months ago, the schedule is goin’ to change! Posts will hopefully start coming out weekly on Monday, January 7th, 2019! Let’s see if I can stick to it! Maybe you can keep me accountable! #mindfulmonday #mentalhealthmonday
  • I also want to lose a specific amount of weight by the end of 2019. I plan on doing so through intuitive/mindful eating and exercise 3x-6x a week. I will track my progress by using my Fitbit, tracking weigh-ins, water intake, and steps. I currently do not plan on tracking my food intake by calories, points, or macros. I used to do so and it’s a great tool for many, but it became overwhelming to me, and I became obsessive. I want you to know that is okay, and you can be healthy without obsessive tracking.
  • I want to complete all Spanish lessons on Duolingo! I hope to gain at least 50 XP per day by using the app.
  • I am looking to graduate and obtain my Master’s degree and my social work licenses!
  • Lastly, I want to read at least 10 books by the end of the year. I will be tracking this progress by using Goodreads.

As you can see, I have quite a few goals this year. I’m going to need a lot of help and support to accomplish these tasks, but I really want to make this year the best one yet. In many ways, 2018 was a year of frustration and losing myself (Don’t get me wrong though, 2018 was a great year regardless). I want 2019 to reinforce the strengths I know I have, and I want to make an effort to be positive and see the growth I am making.

Look at my goals for another moment. Notice that these goals are SMART goals. I’m not saying that to toot my own horn, but what I mean is that they are specific, measurable, achievable, realistic and resourced, and time limited. To construct SMART goals, ask yourself the questions below.

Specific: What do you want to achieve?

Measurable: How will you know that you have achieved your goal? What will others noticed you are doing differently?

Achievable: Ensure that your goals are practical. It may be wise to consider setting smaller goals on your way to a larger goal.

Realistic & Resourced: What resources will you use to achieve your goal? How can you access these resources?

Time Limited: When will you complete your goal by? Set a time limit to achieve your goal. Consider smaller time limits for smaller steps or goals.

Make 2019 your year. We can own today, and we can own this YEAR! Be SMART about it. πŸ˜‰

I created a handout below from combining different content from various Therapist Aid resources to help you outline your own SMART goals, while helping you recognize some of your many strengths.

Happy New Year and Happy Goal Exploring!

#NewYearNewerMe πŸ˜‰

(I probably used one too many winky faces.)

Schuldt, W. (2018). Therapy Worksheets, Tools, and Handouts | Therapist Aid. Retrieved from https://www.therapistaid.com/

The resources available on Therapist Aid or We Can Own Today do not replace therapy, and are intended to be used by qualified professionals. Professionals who use the tools available on this website should not practice outside of their own areas of competency. These tools are intended to supplement treatment, and are not a replacement for appropriate training.


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