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Goal Setting

DMA. Explain how easy, or difficult is it for people to reach their goals? Explain why! List what you need in order to be able to achieve your goals (from the very start).. Goals need to be S.M.A.R.T. . Specific ? Measurable -Attainable ? Realistic ? Timely and Tangible ? Examples: I plan to

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Goal Setting

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    1. Goal Setting

    2. DMA Explain how easy, or difficult is it for people to reach their goals? Explain why! List what you need in order to be able to achieve your goals (from the very start).

    3. Goals need to be S.M.A.R.T. Specific – Measurable - Attainable – Realistic – Timely and Tangible – Examples: I plan to earn a B or better in all my core classes this semester. I plan to attend school regularly (miss no more than 2 days and only if necessary) for the rest of this semester.

    4. Specific A specific goal has a much greater chance of being accomplished than a general goal. Examples: NOT: Get in better shape Yes: I will lose 5 pounds by the end of March NOT: Get better grades Yes: I will earn a B or better on my math test next Monday.

    5. Measurable Establish concrete (firm) criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track and reach your target dates. Have check points along the way to striving for the goal. Example: If you are trying to lose 5 pounds by the end of this month, weigh yourself once a week. If you are trying to earn a B in math class, check Skyward at least once a week.

    6. Attainable Capable of you putting your heart and head into it. Goals need to be something which are important to you. When you identify goals that are most important to you, you begin to figure out ways you can make them come true.

    7. Realistic A goal must represent an objective toward which you are both willing and able to work. Examples: NOT: Win the lottery and become a millionaire by tomorrow. Yes: I plan to graduate from college with a degree in physical therapy by the time I am 22 years old. NOT: Be 6’ 8” tall and play basketball for the Pistons. Yes: I plan to earn a starting position on next year’s varsity basketball team.

    8. Timely and Tangible A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. Examples: Choose 2 YES examples to write down NOT: Drink less pop. YES: Starting today, I will drink at least half as much pop as usual from now on. NOT: Be friendlier Yes: I will Say good morning to my entire family every morning and tell them goodnight before I go to bed every night. NOT: Be a better math student. Yes: I will earn a C or better in my math class this semester

    9. Goals need to be Stated Positively Use positive words. State what you are going to DO. Examples: Negative: Don’t fail my math test. Positive: I will earn a C or better on my math test this Friday. Negative: Don’t eat junk food. Positive: I plan to Drink at least half as much pop from now on.

    10. Short Term Goals Can be as short as the next few days Or as long as the next 1-2 months Examples: Choose 2 to write down I plan to get a B or better on my math test this Thursday. I plan to score 10 points in this weeks basketball game. I will earn a B average or better on the next progress report. I will earn the $200 I need by May so I can go to Disneyland on the band trip. I will lose 5 pounds and get to the recommended weight for my body type by May 1st.

    11. Long Term Goals Are set farther out in the future. After the next 2+ months and through old age. Examples: Choose 2 of these SMART Goals to write down I will earn a 3.0 or better my Junior year. I plan to graduate from the University of Washington by age 24. I plan to earn a college degree in Engineering by age 24. I plan to get married to a wonderful partner and start a family by age 30. I will travel through Europe with my family after I retire. I plan to learn to fly helicopters by age 35. I will run a marathon by age 45.

    12. Example of Mental/Emotional Goals Bad examples (not SMART): Get better grades. Learn something new. Be more happy. Good examples (more specific and clear = SMART): Choose 2 of these SMART goals to write down. I will earn a B average or better on my next progress report. I plan to learn to fly helicopters by the time I am 25. I plan to learn to play chess this summer. I will make an appointment this month to see a psychologist to help me with my depression. I will focus on my strengths every day, and remind myself everyday in my journal of all the good things I have in my life.

    13. Examples of Social Goals Bad examples (not SMART): Be more outgoing and friendly. Get along better with my Mom and Dad. Good examples (SMART): Choose 2 of these SMART goals to write down. I will talk to people more often and have at least 1 conversation per week with people I might not normally talk to. I plan to make at least one new friend by the time this school year is over. I will sit down to the dinner table every night with my family, and share one interesting thing that happened to me that day.

    14. Examples of a Physical Goal Bad examples (not SMART): Get more exercise. Get more rest. Become a runner. Good examples (SMART): Choose 2 of these SMART goals to write down. I will play tennis, jog, or take the dog for a walk for at least 30 minutes 3 to 5 times a week. I will get 8-9 hours of sleep every night. I will run a marathon by the time I am 30 years old.

    15. Determining Direction and Measuring Progress It is Important to Make and follow a plan to increase your chances of being successful. State the goal – as a S.M.A.R.T. goal Make a plan Assign / include a time frame in your goal Determine what/who you need to help you. Check progress Have numerous steps / check points Reward yourself for reaching your goal.

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