So, you have a wellness goal. That’s awesome! Now it’s time to think about the nuts and bolts of actually accomplishing it. Goals can’t just be these big things floating around in the universe. Questions need to be answered so that plans can be put in place. Keep in mind that sometimes plans need to change. Circumstances arise that are out of our control or we find that something doesn’t work quite as we thought.

This worksheet is meant to be a guide to both the initial goal setting process and any mid course corrections that may need to happen. The right side uses the SMART frame work. The acronym stands for Specific, Measurable, Attainable, Relevant, and Time Bound. This should give you a good idea of what you want to achieve and how you will measure progress. The left side uses the 5 W questions to guide further thought. By answering these questions, you’ll key in some process ideas. The process is the actual day to day you’ll need to go through. Keep in mind, the most powerful thing here is the why. Print it out, fill it in, and then put it where it will be seen regularly.

The following is an example of how someone with a weight loss goal might fill in the worksheet:

S: lose 20 pounds of body fat

M: scale weigh ins once per week

A: maintaining a safe rate of 1-2 pounds per week

R: want to decrease reliance on blood pressure medication

T: 4 months to goal

What: lose 20 pounds of body fat

When: in four months

Where: local trail, living room

How: walking or biking 3x/week on a local trail; completing two Fitness Blender strength workouts per week; meal prepping breakfasts and lunches for the week; learning to listen to hunger cues and stop when full

Why: I am unhappy that my doctor has increased the dosage of my blood pressure medication. I know that managing my weight can help me manage my blood pressure and it is up to me to take care of the one body I have. I want to decrease the dosage or need for medication by achieving and maintaining a lower body weight.