Well-being Goal Setting

The following goal setting tutorial was designed to help you successfully identify your well-being intentions using the SMART goal setting technique.

 

WellWorks is here to support you in your journey towards holistic wellness! Holistic wellness treats the entire mind, body and spirit of the individual. Setting intentional goals motivates you towards integrating the practices that will improve your mental, emotional and physical wellbeing.

At WellWorks, our team of wellness professionals believe that clearly identifying your goals is an effective strategy for addressing your personal well-being needs. By using the SMART (specific, measurable, achievable, realistic, and timely)  Goal Setting technique, you can incorporate depth, meaning and accountability into your goals or intentions.

This tutorial was created to provide thorough and meaningful SMART goal tips and examples so you can dig a little deeper into your well-being goals. We will be focusing on four specific wellbeing categories throughout: movement, fuel, rest/ recovery and stress management. 

SMART Goals, explained

Specific

Specification is the first step when setting your initial goal. Focus on a wellness habit that you believe will improve your overall quality of life and make a specific plan to integrate it. For example, if you want to incorporate more physical activity into your life, your goal might be to do yoga every night or to complete a triathlon.

Measurable

Measurable is the second step in the goal setting process. You will have to decide how you want to measure your progress. Measuring your progress can be done numerically, intuitively, or whichever way best suites you. You may ask yourself: How do I know I’ve reached my goal? How much or how little do I want to complete each time I work towards this goal?

Achievable or Attainable

Achievable or Attainable is our third step. Consider how much time and energy you are physically or mentally able to commit in terms of achieving your goals. Setting insurmountable goals can inspire undeserved feelings of failure if you are unable to achieve them. Your goals should feel like something you can attainably integrate into your already busy life.

Relevant or Realistic

Relevant or Realistic  is our fourth step. Your goal should be relevant to your personal perspective on what wellbeing looks and feels like. You should be able to realistically integrate it into your lifestyle. You may ask yourself: Do I have the time and resources available? What commitments am I going to have to make to make to achieve this?

Time Bound

Time Bound is our fifth and final step. Set a time-frame for where you want to be in terms of integrating this goal into your daily wellbeing. Creating a timeline allows you to incorporate your chosen wellness habit at a pace that feels right for you. A good strategy you can use, is to set short-term goals within your long-term goal of holistic wellness.

Well-being Quick Tips

Visualize and Dig Deep To get started, take a few minutes to visualize yourself in the future. Close your eyes and allow yourself to “see” yourself and your surroundings and to “feel” your emotions. What did you like most about that vision? This exercise will help you to identify a goal that is meaningful to you. At first, as you navigate putting that vision into action, your goal may be shallow. That’s okay. Use the SMART Goal setting technique to help you dig deeper to identify the roots of your goal so you can bring your vision to reality.
Find the Passion Make sure you’re passionate about this goal! If you are passionate about achieving your goals, this will give you that extra boost of motivation to reach the finish line. If you find that the goal you keep working on isn’t one that you’re passionate about, perhaps it’s the wrong goal for you. In that case, return to our first tip to re-examine the root of what you want to be working toward. Why do you think that’s your goal? Answering the question of “why?” may help you refocus and find the passion.
Allow Your Goals to be Flexible If, along your journey, you discover new ideas, processes, or visions that bring you joy or meaning, give yourself the space to adjust your goals. You are a constantly evolving human. Your goals should be too!
One Goal at a Time Try and focus on creating one specific goal at a time. While you can certainly work toward multiple goals simultaneously, work through each goal in their own separate SMART goal setting session. If you do have multiple goals, make sure they are complementary to one another. If they are contradictory, weigh the benefits of each to determine which is most in line with your future vision of yourself.
Try New Things Exploring various routes toward your goal can help you find what’s most effective for you. Once you’ve started exploring, choose to do more of what is working rather than what is not. Everybody’s progress is different; find the routine that works best for you.
One Step at a Time Life can be very fast-paced at times! Design your goals to fit within the time you have available for them. Be sure you are also reserving time for your mental and physical wellbeing, as some goals may require additional space for those efforts. If you experience roadblocks along your journey, you may need to find new resources for mindfulness, stress reduction, movement or nutrition. Check out the WellWorks Virtual Membership portal for additional support resources that can help you move past obstacles.
Ask for Support Maybe you aren’t thinking positively today, or maybe you’re beginning to feel yourself falling short of your personal expectations. Reach out to others for advice and motivation. Friends and family can oftentimes be excellent support systems. Or, if you’re looking for the support and guidance of someone with a wellness background, seek out wellness professionals who can help you in a way that works best for you.

WellWorks can offer one-on-one support through Personal Training, Wellness Coaching and Nutrition Counseling.
Find an Accountability Buddy An accountability buddy is someone whom you can collaborate with in order to help each other refine your goals and stay on track. This can be a friend, colleague or wellness professional, such as a Wellness Coach. Wellness Coaching can help you stay on course, stay true to yourself and guide you through your wellbeing journey.

WellWorks offers various pathways of support through virtual wellness coaching and the Risk Reduction specialty program.

Goal Setting Support

In the following section, we'll examine the four most common categories of well-being goals: Movement, Fuel, Rest/Recovery and Stress Management. Each category offers three goal examples and how the goal utilizes SMART goal setting strategies. 

Movement Goals

Movement is an important aspect of our health and wellbeing. This section will provide thorough SMART Goal examples to help guide you on your short- or long-term journey by using your body movement to help you live all of life’s adventures.

Movement Goal #1:

My goal is to improve my flexibility, enhance my range of motion in my joints, and decrease risk of injury by doing Yoga three times per week between January 1 and March 1.

 

S:  Improve my flexibility and body movement

M: I will watch and participate in WellWorks Yoga classes three times per week and incorporate some additional classes, such as ABC Fitness, to support this goal.

A: This is achievable because the WellWorks online platform allows me to practice on my own schedule.

R: This is realistic because I can start at the beginner level and watch my skills improve with time. It’s relevant to my short-term goal to reduce joint pain and my long-term goal to practice yoga consistently.

T: I will be able to report successful adherence to this goal in three months and determine my next steps at that time.

Movement Goal #2: 

My goal is to create a day-to-day movement routine that fits my busy schedule by doing circuit exercises for twenty minutes when I wake up every other morning between January 1 and June 1.

 

S: Develop a day-to-day movement routine that fits my schedule.

M: I will wake up every morning and exercise with WellWorks On Demand videos for twenty minutes.

A: This goal is achievable because I have access to all WellWorks’ online content.

R: This goal is realistic because it aligns with my long-term goal to create a quick, daily routine that ensures I am moving my body in a way that is healthy and feels good.

T: I will be able to report daily adherence to this goal in seven months and determine next steps at that time.

Movement Goal #3: 

My goal is to improve my balance and coordination by participating in classes such as Alignment/Balance/Core classes, Kickboxing or Cardio Tone for three days per week between January 1 and March 1.

 

S: Improve balance and coordination.

M: I will train with WellWorks fitness instructors in one-hour increments, three days per week.

A: This goal is compatible with my current time restrictions, and I have access to WellWorks On Demand classes which I can do at my leisure. I can sign up for WellWorks personal training if I decide I need help adhering to my goal.

R: This is a realistic goal because the classes offer progressions, so I can advance at my own pace and take breaks when I need to.

T: I will be able to reflect on improved balance and coordination after 3 months and then adjust my goal for future progress.

Fuel Goals

Fueling is essential to your body’s performance. In order to achieve holistic wellbeing, you’ll need to determine the fuel that feels right for your physical and mental health. This section will provide SMART Goal examples to help you think about the fueling habits you may want to pursue! 

Fuel Goal #1:

My goal is to reduce anxiety and improve my sleep by limiting my caffeine intake. I will do this by progressively decreasing my consumption of caffeinated beverages each week between January 1 and July 1 until caffeine is mostly or entirely eliminated from my diet.

 

 S- Reduce caffeine intake to improve both mood and sleep.

M- Progress can be measured by daily tracking of caffeine consumption, associated mood and sleep experiences over time.

A- This goal can be achieved in a reasonable time frame without causing withdrawal symptoms, and I have access to non-caffeinated drinks.

R- This is a meaningful and realistic goal to me because it aligns with my long-term objective to fuel my body in a way that prioritizes my mental and emotional wellbeing.

T- I will achieve this goal within six months and create weekly sub-goals to inspire motivation.

Fuel Goal #2: 

I want to consume more nutrients, antioxidants, and fiber in order to make my body feel and function better. I will eat “whole foods” and cook more meals at home that include vegetables, fruits, nuts, whole grains, and fish for one month.

 

S: Increase consumption of nutrients, antioxidants and fiber to improve bodily function and feel.

M: I will include these elements in 6 home-cooked meals per week and detail them in a food journal, including how I felt about the cooking experience, whether I enjoyed the food, and how my body feels.

A: This goal is achievable because I have access to WellWorks nutrition resources to help me guide my eating habits.

R: This goal is realistic because it’s relevant to my long-term goal of formulating a diet that feels natural and beneficial for my body and mind.

T: I will be able to achieve this goal in a month’s time, then assess if my current diet is working and what adjustments I may want to make.

Fuel Goal #3: 

My goal is to better understand and practice mindful eating by implementing it as a tactic in my daily life as much as possible between January 1 and February 1.

 

S: Understand and practice mindful eating.

M: I will spend at least 1 hour per week learning about mindful eating and track my mental and physical experiences each day that I eat mindfully.

A: This is an achievable goal because I have access to WellWorks’ nutrition break videos, and I can access virtual or in-person Nutrition Counseling if I need more information or support.

R: This is a relevant goal because mindful eating seems like a good fit for my physical and mental needs. I can realistically incorporate it into my day by simply being mindful of my body’s hunger signals.

T: I will be able to understand mindful eating on a deeper level by the end of the time frame. From here I can continue to implement this tactic for as long as it feels beneficial.

Rest and Recovery Goals

Resting and Recovering from everyday routines and stress is crucial to attentively cultivating your physical and mental wellbeing. This section provides potential rest & recovery SMART Goals examples that could help you along your holistic wellbeing journey! 

Rest/Recover Goal #1: 

My goal is to reduce stress, improve my cognition and facilitate a more positive daily mindset by getting at least eight hours of sleep every night between January 1 and April 1.

 

S- Reduce stress and improve cognitive function/mood through improved sleep habits.

M- This can be measured by keeping a sleep log where I will track my sleep habits and outcomes, including length and quality of sleep, stress levels, cognitive function, and emotional state.

A- This goal can be achieved because I can re-structure my daily life to dedicate time to prioritizing my sleep routine.

R- This is a realistic and relevant goal because it aligns with my long-term desire to prioritize my body’s needs and enjoy well-deserved rest without associated guilt.

T- I will be able to report a nightly average of 8 hours of sleep and improved stress/productivity within four months.

Rest/Recover Goal #2: 

My goal is to prevent muscle soreness and increase blood flow by setting aside ten minutes after every workout to thoroughly stretch my muscles and joints between January 1 and August 1.

 

S: Prevent or reduce muscle soreness after workouts.

M: I will set aside ten minutes after every workout to stretch the muscles which were targeted in the workout.

A: This is an achievable goal because I have 10 minutes available to dedicate to bodily care, and I have access to all of WellWorks’ rest and recovery content, such as Yoga, which can educate me on proper form and engaging poses.

R: This goal is realistic because I already exercise regularly and, therefore, can realistically incorporate new habits into my existing routine. If I begin to struggle, I know I can pursue virtual Personal Training to promote regular incorporation of stretching.

T: I will achieve this goal in eight months and set monthly checkpoints to stay motivated.

Rest/Recover Goal #3: 

I want to better understand and manage my emotions through mindfulness exercises by watching WellWorks’ Mindful Moments series and filling out reflective journals weekly between January 1 and June 1.

 

S: Better understand and manage my emotions.

M: I will be able to report that I watched at least one WellWorks’ Mindful Moments video each week, performed the habits recommended in the videos and tracked my emotional experiences and reactions in a journal.

A: This goal is achievable because I have access to all of WellWorks’ online resources and am prepared to dedicate the time necessary to cultivate mindful behaviors.

R: This is a realistic goal because the long timeline allows time for me to re-watch videos, gain a full understanding of mindfulness, and practice mindfulness daily.

T: I will be able to report having watched the entire Mindful Moments series and incorporated mindful behaviors into my daily routine within six months.

Stress Management Goals

We know life can be stressful and overwhelming, especially in the wake of a life-altering pandemic. We’re here to help! This section provides SMART Goal examples to help guide your stress management habits. 

Stress Management Goal #1: 

My goal is to manage negative emotions, reduce stress, and  increase self-awareness by meditating for ten minutes per day between January 1 and December 31.

 

S: Understand and use meditation as a method for managing stress, negative emotions and self awareness.

M: I will meditate every morning for ten minutes. I will be able to quantitatively track adherence to daily practice and qualitatively track improvement in stress, emotions and self-awareness with regular journaling.

A: This is an achievable goal because it employs a manageable 10-minute meditation period and I have access to online resources such as WellWorks virtual memberships and meditation apps.

R: This is a relevant goal because it aligns with my long-term goal to better understand my emotions and integrate positive self-talk into my daily life.

T: I will achieve this goal within one year and set bi-monthly checkpoints. This allows me to adjust the goal if the tactics are not improving my holistic wellbeing.

Stress Management Goal #2: 

My goal is to improve my cardiovascular health and facilitate feelings of personal fulfillment by trying new exercising habits such as biking, walking, hiking and low-impact exercise four days a week between January 1 and August 1.

 

S: Improve cardiovascular health and emotions of personal fulfillment.

M: I will pick up new exercising habits and perform these activities four times a week. I will measure success by reporting weekly advancement in my ability to perform the exercise and how the movement makes me feel.

A: This is an achievable goal because I have access to a bicycle at home, there are walking/hiking trails nearby and I can access online movement programs.

R: This goal is realistic because the commitment to trying out new activities will help me to move more and achieve holistic wellbeing.

T: In eight months, I will have adopted a more active lifestyle and feel more fulfilled in my physical and emotional state.

Stress Management Goal #3: 

My goal is to identify the aspects of wellness that will improve my holistic wellbeing and target these aspects by participating in wellness coaching sessions and complementary wellbeing programs between January 1 and May 1.

 

S: Better identify what wellness looks and feels like in terms of my personal physical and mental state.

M: I will participate in WellWorks’ virtual Wellness Coaching and undergo complementary wellbeing programming to help refine and integrate my wellness wants.

A: This goal is achievable because I feel emotionally and physically ready to dig deeper in exploring my needs. I have the WellWorks resources to help me accomplish this goal.

R: This goal is realistic because it pertains to my objective to better understand and enhance my holistic wellbeing.

T: I will identify my wellness wants in four months by targeting aspects of wellness and journaling my reactions to moments in which I pursue them. After four months, I will be able to identify my most genuine desires and continue my journey towards tactic integration and holistic health.

Next Step: Create Your Own Goals! 

 

By reading this tutorial, you have observed some well-being goals and learned how to best structure them to set yourself up for personal growth. 

Next up, grab some paper/pen or open a new document. Write down what you feel are some of the aspects of well-being you may want to integrate into your life in the coming year. Then, create the SMART parameters for your top 3 goals. Refining which goals feel most important to you allows you to prioritize wellness aspects that will benefit you most in achieving holistic wellbeing. Refer back to our Tips at the beginning of this tutorial if you need additional support in identifying your goal. Or, set-up a Wellness Coaching session to help you better identify the goals that are most meaningful to you.

Special Thanks:

WellWorks proudly supports experiential learning by actively engaging Ohio University students in the development of our content. This content was specially curated for you in 2022 by student PACE employee, Andy Schneider, was edited by Lizzie Shuga for the 2023 annual edition and by Maddy Smith for the 2024 annual edition.  We’d like to thank Andy, Lizzie, Maddy and the PACE program for making this Wellness Goal Setting Tutorial possible.

References:

Josh Laudig.  February 5, 2018. SMART goal setting can help improve wellbeing.

https://infoweb-newsbank-com.proxy.library.ohio.edu/apps/news/document-view?p=AWNB&docref=news/169E589383835678.

 

“SMART Goals: Definition and Examples.” Indeed Career Guide, www.indeed.com/career-advice/career-development/smart-goals.