I Don’t Want a SMART Goal
How to stay fit without really trying
A lot of fitness advice is centred around SMART goals. The idea that your goal needs to be specific, measurable, attainable, relevant and timed. But, what if you simply desire to have a more active lifestyle? You may not want to complete a ‘couch to 5k’ or drop 5 kilograms. You may just want to be fitter.
If you set a goal it expires once completed. And you risk falling back to your default lifestyle and old habits unless you set a new one. I ran every day in May without making many changes to my normal routine. This challenge was fun, but it wasn’t a goal. I’ll still run tomorrow even though it is no longer May.
I’ll run tomorrow as it is simply what I do. When asked how I stay active I’ve never known quite how to respond. But recently I found a book that articulates it well.
Atomic Habits by James Clear provides a helpful map for introducing behaviours and developing habits. Rather than working towards a specific goal, the focus is on creating a system — making small changes that promote the lifestyle you want so it becomes the more attractive or default option.
Building a system that supports the lifestyle habit you desire needs four steps: create a prompt, make it easy, make it attractive, and have a reward. If you want to establish a particular habit, like walking 5000 steps in the morning or working out every weekday, you need to plan this support system first.
Provide a prompt
Design your environment so that there is a cue or prompt for the habit you want to form. If you wanted to take a vitamin every day, you should place the bottle next to your coffee machine or toothbrush. Because you already make a cup of coffee or brush your teeth early in the day, you will be prompted to take your vitamin.
For me, the prompt for running each day is easy. I am working from home at present, so I simply get dressed in my running gear each morning.
Make it attractive
We find an activity easier if the activity and its outcome are attractive to us. We need to anticipate and look forward to it. For me, exercise is attractive as it provides quality alone time. It is time without emails, questions from children or other distractions. It is also the only time I listen to podcasts.
Make it easy
Preparation is key. Know when you will start. Try and have your exercise as the default activity. For me, I usually run or swim if my children are at swimming or sports training. If I arrive at the pool dressed in my swimmers on a hot day then I swim laps as it is a more attractive option than sitting in a hot car or sitting watching a swimming lesson wearing swimmers!
Include a reward
What is it that you enjoy doing? Plan what you will do once you are finished. Will you go to the steam room after the treadmill or have a swim at the beach after your run? Try to find an incentive that fits in as the next step in your daily habit, rather than as a reward for meeting a goal.
When I complete a run, I simply relax. I drink some sparkling water and check the results of my workout on my fitness apps. I often take photos on my runs and at this time I post them and check the other fitness accounts I follow. I include this time when scheduling my workout as this reward is equally important.
Will it stick?
The challenge in this approach is not to look for results as you would with a SMART goal. Don’t check the scales every few days, don’t be concerned if you ran slower or lifted less than the week before. A change in lifestyle is like compound interest — the results will build. Embrace the moment rather than looking for an endpoint. Each time you complete a workout, remind yourself that you are living the more active lifestyle you wanted now.