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Making Goals Real: Writing Them Down

Knowing Where Your Going

Identifying Your Short-Term Goals

Identify at least two of three of your own short-term goals and write them in a notebook that you will easily be able to keep up with. If you have more goals, write them down as well. Remember that each goal should be S-M-A-R-T�specific, measurable, attainable, relevant, and time-based. Setting these short-term goals will help motivate you to make the program a regular part of your life.


  1. I will talk to my doctor about starting this program.
  2. I will buy the equipment I need and get ready to exercise within 2 weeks.
  3. I will look at my calendar and schedule 2 or 3 45-minute blocks of time for exercise each week.
  4. I will invite my spouse/friend/family member to join me in these exercises.

Identifying Your Long-Term Goals

Identify at least two or three long-term goals and write them in the same notebook that you used earlier so that everything will stay in one place. If you have more goals, write them down as well. Are there activities that you want to do that would be more attainable over the long term? Are there things that you haven�t done in some time that you want to try again? Listing these goals will help you stay with the program, see your progress, and enjoy your success. (Don�t forget to use the S-M-A-R-T technique.)


  1. I will do each exercise 2 or 3 times each week. Within 3 months, I will do each exercise with 15 lb. weights.
  2. After 6 weeks of the program, I will take the stairs instead of the elevator.
  3. I will be able to jog to the store or office.
  4. I will be able to swim 15 laps.
  5. I will play Rugby.

Previous: Improve Results by Setting Goals

Adapted from: Motivation: Define Your Goals


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