“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. Psalm” 139:14
SMART Goal Setting
Yesterday, we focused on the first 3 principles of goal setting, specific, measurable and attainable.
Today we will focus on the last 2 S.M.A.R.T. principles. R for Relevant/ Realistic and Time Bound.
Setting Realistic and Relevant Goals
Are your goals in line with your Christian values and based on something that is possible based on your current lifestyle? What may be realistic for someone else may open the door to sin for you if it takes you to a level of extreme. What may be right for the rest of the world may not be the right thing for you as a believer. We must pray and ask for wisdom when we create our goals
Here’s are examples of unrealistic goals:
- I will only eat 800 calories per day until I lose the weight
- I will never eat sweets again
- I will go to the gym everyday for 2 hours
Here’s are examples of realistic goals:
- I will eat 1500 calories per day
- I will walk for 30 minutes per day
- I will eat healthy 80% of the time
Here’s are examples of an irrelevant goal:
- I will have my stomach stapled so I stop over-eating
- I will continue to follow the latest diet
Here’s are examples of relevant goals:
- I will weigh what God wants me to weigh by learning what his plan for my health is. I will create a healthy meal plan based on what my body needs and choose exercise that make my body feel good.
“Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I buffet my body and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.’’ 1 Cor. 9:26-27
In the above scripture, Paul is taking about his salvation but we can apply the same principle here to our health. He (we) must control his(our) body and not the other way around. He must train properly with focus and discipline in order to be successful. He (we) must prepare his (our) body the right way so that we don’t disqualify ourselves.
Setting Time-Bound Goals
Time-bound goals means that your goal should have a start date and an end date. The amount of time that you give yourself to attain your goal should create a sense of urgency yet should also be realistic enough that it is possible to achieve it. Your mind will adjust accordingly to the deadlines that you set for yourself to accomplish. No timeline means little or no accomplishment.
If you’ve ever said to yourself, “I can’t believe that I’m still here” or “I can’t believe that I’m still struggling with this same issue” then you know that days, months, years and even decades can quickly pass and you can still find yourself at the same place.
“Therefore be careful how you walk, not as unwise men, but as wise, making the most of your time, because the days are evil” Ephesians 5:15, 16
Putting an end date on your goal does a number of things:
- it creates a sense of urgency
- it helps you to create realistic timelines to work towards
- it will keep you motivated
- it will give you a realistic sense of the amount of effort you need put in to achieve our goal
- it will help you manage and schedule your time
“So teach us to number our days that we may get a heart of wisdom.” Psalm 90:12
Today you’re going to put together all of the principles and write out your goal.
Record what you believe should be your ideal weight.
Go to my fitness pal and see what weight range it gives you and make sure that the weight you recorded in step 1 is in line with this number. http://www.myfitnesspal.com/tools/bmi-calculator
Determine how much you are willing to do each day to achieve your goal. ( If you have not already done so, spend some time in prayer.
.5 pounds per week will require you to either consume 250 calories less per day, exercise and additional 250 per calories per day or do some combination of each (eat 125 less and exercise 125 more)
1 pound per week will require you to either consume 500 calories less per day, exercise and additional 500 per calories per day or do some combination of each (eat 250 less and exercise 250 more)
2 pounds per week will require you to either consume 1000 calories less per day, exercise and additional 1,000 per calories per day or do some combination of each ( eat 500 less and exercise 500 more)
( I would suggest starting at .5 pounds per week )
Write out your goal based on the above:
Here are a few examples:
I ____________________, will release 50 pounds (kgs./stones) by February 15, 2018 by releasing 2 pound per month. I will do this by learning what foods are right for my body and cutting my calories for 250 per day. I will exercise at least 6 days per week for 30 minutes and I will learn to see myself the way God sees me.
I _____________________, will release 100 pounds (kgs./stones) by June 1017 by releasing 5 pounds per month. I will join a walking club and walk for 1 hour per day and add weight training to my workout. I will also track my food on ‘myfitnesspal’ and maintain my calories at 1400 per day. I will spend time in prayer each morning and ask God to order my steps.
Share your SMART goal here:
In the Facebook group ( for Haven small group members only) My SMART goal
In the forum (for e-course members only) – My SMART goal –
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