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Why You Need a S.M.A.R.T. Goal Refresher (or Primer)

Why You Need a S.M.A.R.T. Goal Refresher (or Primer)

The key to achieving goals is to make sure that they’re created in a defined way that makes the outcome and time frame clear, and by using the well-known S.M.A.R.T. goal-setting method, we can increase the likelihood of success. While no system is a guarantee for success, an effective strategy is a very useful tool when trying to achieve something that is important to us.

The problem is that though many of us are familiar with this method and may have even used it in the past, we often overlook it or cut corners because we’re in a hurry to get moving towards our goals. However, by these actions, we may be unwittingly undermining ourselves.

For those who are not familiar with S.M.A.R.T., this is a primer; for those who are, it’ll be a refresher.

SMART Goal Method

Specific: Goals must be very clear, not vague ideas. We often set goals that are so generic, it’s nearly impossible to measure progress or successful achievement—you need to know what has to be done, or what specifically the desired end result will be.

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POOR EXAMPLE:

  • I really want to lose weight”—Who doesn’t? What does that mean?

BETTER EXAMPLE:

  • “I will lose 20 pounds by September 1st  by performing a half-hour of cardio and half hour of strength training per day, 5 times a week.”

Measurable: Goals need to be measurable. They should be well-defined, concrete goals, and must be laid out in qualitative or quantitative terms. If there are no metrics or other way of measuring progress, it’s difficult to determine if you are making sufficient headway towards your end result. Choose a method of measurement that will allow you to gauge your progress.

POOR EXAMPLE:

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  • “I wish to be wealthy and successful so that I never have to worry about money again.”

BETTER EXAMPLE:

  • I will gross 1 million dollars and have a team of five within 5 years.”

Attainable: Goals need to be realistic and achievable. Time and again, success or failure is determined by having a realistic view of your ability to achieve your specific goal, and the best goals require you to stretch a bit to achieve, but aren’t out of reach. You should consider what resources you have and your level of skills necessary to achieve your goal. Setting goals that are not achievable can be very disheartening, and will only serve to discourage you in other aspects of your life.

POOR EXAMPLE:

  • “I hope to become a best-selling author in three months” (You never know—it could happen, but it’s highly unlikely.)

BETTER EXAMPLE:

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  • “I will increase my savings account by $10,000 in 3 years.”

Relevant: Goals must be relevant to your purpose (or your company’s.) Setting goals that are relevant will keep you on the right path to your long-term goals, and will also make certain that you stay focused on your personal vision, professional objectives, or overall strategic long-term plan in life. It also helps if the goal is related in some way to your area of expertise or knowledge, and revolves around an area in which you desire either personal or professional growth.

POOR EXAMPLE:

  • “I’d really like to network more”—Why? What does that get you? How do you plant to do so?

BETTER EXAMPLE:

  • “I will attain my Masters degree in two years so that I can attain professional certification in my field.”

Time-Sensitive: Goals need to have a time frame, milestones, and a deadline. Setting a specific period of time in which to achieve said goal will help to give you a timeline for steps needed, and a deadline for achievement. Doing this also helps you monitor your progress. Not having time constraints attached to your goal triggers procrastination: without an end date, there is no sense of urgency, no impetus to take any action today. Without this component, we are tempted to put off the goal, relegating it to the “someday,” pile—you may possibly never get around to it, or it will get lost in the shuffle of the day-to-day grind.

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For EXAMPLE:

  • “I would love to write a best-selling book.”
  • “I have always wanted to start my own business.”

Better EXAMPLE:

  • “I will write a book on financial planning and submit it to publishers 1 year from today.”
  • “I will have a retirement account with at least $500,000 within 5 years from this date.”

By taking a little extra time determining goals to ensure that they fit the S.M.A.R.T. criteria, you can not only improve your chance of success, but also in many cases make the actual attainment of the goal less of a challenge. A small dose of preparation will result in better results, smoother progress, and a higher rate of goal-achievement success.

Featured photo credit:  Young archer training with the bow via Shutterstock

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Royale Scuderi

A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment.

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Last Updated on August 6, 2020

How to Train Your Brain to Be Optimistic

How to Train Your Brain to Be Optimistic

Let’s be honest. When you’re going through a difficult time in life, doesn’t it drive you crazy when someone says, “just be optimistic”?

Everyone has that one overly-optimistic “Positive Pam” friend who sees the good in everything. Trying to find anything to be happy about when you’re struggling feels unrealistic.

The question remains: “Why is it difficult to pull upon happy thoughts when everything in life feels like it’s falling apart?”

Well, the root of the problem lies in the brain. Your brain isn’t designed for happiness because its focus has always been on promoting survival, it saves the happy chemicals (dopamine, serotonin, and oxytocin) for opportunities to meet a survival need.[1]

While all of this is true, it is still possible to train your brain to be optimistic so that you can find the silver lining amidst life’s greatest adversities.

You Can’t Be Positive All the Time

Before I talk about how you can do this, you must realize that you aren’t expected to be positive 100% of the time. You’re human and life happens.

Have you ever had a solid plan in place, and then life comes along and says, “Let’s explore rock bottom for a while instead?!” You’re allowed to feel sad, angry, or negative sometimes.

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However, the trick is making sure that you don’t live in this place for too long. Disempowering emotions serve their purpose in the short-term but can become destructive to your overall quality of life in the long-term.

When it comes to thinking positively, I think a lot of people have a skewed understanding of what positivity should look like. You don’t have to sing in the rain or smile 24/7 to be deemed a positive person.

Appreciating the smallest of things can work wonders for your mindset, such that, over time, you start wiring your brain to seek out and expect more positives. This speaks to the power of having an attitude of gratitude.

Research has shown that gratitude can improve general well-being, increase resilience, strengthen social relationships, and reduce stress and depression.[2]

The more grateful you are, the happier you are.

So, what does all of this mean? Well, happiness won’t always be your automatic response. Rather, it’s a choice that you have to make every single day.

3 Ways You Can Train Your Brain to Be Positive

Similar to any habit, your brain conditions itself to think and behave in certain ways through repetition. Thus, if you engage in daily rituals that enhance your positive thinking, over time you will rewire and train your brain to become more positive.

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Let’s talk about 3 ways that you can train your brain to be positive:

1. Challenge Negative Thoughts

Your mind is a powerful tool – you can either fill it with positive thoughts or negative ones. The average person has thousands of thoughts per day, 80% of which are negative, and 95% of which are exactly the same thoughts as the day before.[3]

If you’re like most people, you probably spend a lot of time in your head. This is where your inner critic loves to hang out and try to convince you of all the reasons why you’re not good enough or why things won’t work out.

Not surprisingly, if you play this disempowering record over and over again in your head, eventually you will start believing it.

People get into trouble when they define who they are based on how they think. You are not your thoughts, so don’t believe everything that you think. This is why it’s so important to practice challenging your negative thoughts.

The next time that you have a thought that doesn’t serve you, stop and reflect upon whether or not that thought is accurate. Once you determine where the fallacy is in your thinking lies, step back and ask yourself, “Is this thought building me up or tearing me down?” If it’s the latter, reframe the negative thought to a more empowering one.

The fastest way to change your life is to change your narrative. Small shifts in your mindset can trigger a massive shift in how you perceive yourself, others, and the world.

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2. Surround Yourself With Positive People

Your success in life is determined, in large part, by your environment. If you want to be an optimistic person, you have to surround yourself with optimistic people. End of story.

As Jim Rohn once said, “You are the average of the five people you spend the most time with.”

Take a moment and think about your close circle of friends. Are they inspiring and driven people who uplift and empower you? Or are they lazy, negative, and toxic?

If it’s the latter, I hate to break it to you, but it’s time to find new friends.

When you surround yourself with positive people, you’re more likely to adopt empowering beliefs and see life as happening for you instead of to you.[4]

Decide who you want to be and find people who embody those traits. When you raise your standards, your circle will change and so, too, will your life.

3. Make Your Mental Health and Well-Being a Priority

The COVID-19 pandemic has given rise to a drastic increase in mental health issues. The isolation, fear, uncertainty, and economic turmoil that people are facing around the world is a breeding ground for psychological distress.[5]

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Given the current state of our world, there has never been a more important time for us to make our mental health and well-being a priority.

The question remains, “How do you stay positive when everything sucks?”

It’s all a matter of perspective.

We know that the mind and body are connected. If you ignore one, the other one suffers equally as much. Research has found that taking care of ourselves physically and mentally can influence our happiness and train our brains over time to be more positive.[6]

Looking after your mind and body means creating a daily self-care ritual, consisting of eating healthy foods, exercising, meditating, doing yoga, staying connected with friends, journaling, reading, and practicing affirmations, to name a few.

Anything that helps you manage your stress and connect with the present moment is key. Even in the most challenging of times, it is always possible to find something to be grateful for. By choosing to focus on what is good in your life and what makes you happy, you will grow stronger in the face of adversity.

Now Is the Time to Train Your Brain to Be Optimistic

Your mindset is everything. Thinking positively is as important as your skills or talents. We cannot always control our outer world, which is why it’s imperative to cultivate a strong inner world.

How you respond to adversity will determine your success in life. Have faith, trust in yourself, and believe in what is possible. When you think positively, positive things will happen.

More Tips on How to Be Optimistic

Featured photo credit: Dayne Topkin via unsplash.com

Reference

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