Over the last few musings, we’ve talked about intentions and also about being thoughtful about goals. I suppose the next question is, how can one begin to craft a goal. Before that, a quick recap:

1. Intentions provide the What and Why, initiating a change that makes us feel better

2. Goals support Intentions, providing the How i.e. the motivating progress bar along the way so we steadily feel better

What’s the difference between a goal and an intention?

This is a nice point to remember Coach Bennett’s awesome quote

This is about running and this is not about running

Coach Bennett

Running or any other sport or physical activity for that matter provides a nice framework for goal setting. So let’s get into it. Goals need to be

1. SMART – many of us have heard this acronym. It stands for Specific, Measurable, Achievable, Relevant, Time Bound

2. Important – This adds the priority check to Relevant by saying, this goal may be relevant to my intention but is it important enough that I will take action and make room for it in my life, maybe even say no to something else.

3. Challenging – This adds a nudge to “Achievable” by saying is it stretching me a little bit i.e. I may know that I can start it but I don’t know if I can finish it.. and that’s okay.

4. Exciting – Will I find joy in it to even power past failures and setbacks, wanting to come back to it

Any physical activity can be a great example of using this checklist. Let’s use this one: You are recreational running with a goal to run a 5K in under 30 minutes

SMART – It’s specific, measurable, achievable (depending on your level of fitness and the work you have put in), relevant (depending on your intention, perhaps to support the neighborhood 5K charity run or win a competition) and time-bound.

Important – If you work out in some way or another, you tend to prioritize this activity over the other myriad things you are already doing during the day or find ways to accomplish it

Challenging – If you’ve never done this before this will stretch. Sure you’ve run 5Ks but never pushed to finish one in 30 minutes.

Exciting – You look forward to it, enjoy the feeling as you read the pace on your watch or phone or run past that marker on your favorite trail and you are willing to explore new techniques to improve your pace.

SMART ICE! catchy isn’t it? That felt so good! I think I’ll go out for a jog.

So what do you think? I’d love to know and connect with you. Hit like or subscribe.