<center><h3>Many people ask me about the best way to go about changing behavior or habits. </h3></center>

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Many models exist for positive behavior change or goal setting. Depending on the severity of the behavior (i.e. addiction versus a healthier diet) some models are better than others. Since this is the season when most people commit to getting in shape; or finding a better a job, I will discuss a simple but effective goal setting model. This model was introduced as a form of project management and goes by the acronym SMART. The acronym is simple to remember and the criteria are just as simple to follow in my opinion.

The <a href="http://en.wikipedia.org/wiki/SMART_criteria">history and a comprehensive definition of SMART can be found here</a>. As the entry in Wikipedia states: S stands for <strong><em>Specific</em></strong>, M is for <strong><em>Measurable</em></strong>, A equals <strong><em>Achievable</em></strong>, R represents <strong><em>Relevant</em></strong> and T is for <strong><em>Time-bound</em></strong>. Although SMART was designed as a way for managers to design and implement more efficient production models, it can easily be applied to individual behavioral change. Let's use a common behavioral change goal: getting fit.

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Let's explore this goal using the first criteria: <em>Specific. </em>The behavioral goal that is set is "getting fit" but "getting fit" is extremely broad, right? This goal must be narrowed down in order to be effective. So what do you consider "getting fit?" Is it losing twenty pounds? Lowering your heart rate/blood pressure? Running a mile at a certain pace? Bench-pressing more than your body weight? Obviously, there are many options which fall under the category of "getting fit<em>."</em>  As part of this example, let's say I am considering running a few races in the future (possibly even a marathon) but have little running experience. However, at the same time, I am also not too far over my <a href="http://www.calculator.net/ideal-weight-calculator.html">ideal body weight</a>. So, my behavioral goal will change from "getting fit" to running a mile in eight minutes, now that is pretty <em>Specific</em>!

The next criteria in the acronym: <em>Measurable is even more basic. </em>Can we measure this behavioral goal? Our goal: running an eight-minute mile is very quantifiable. Again, "getting fit" or "getting in shape" cannot be quantified since they could mean so many things! The ability to run an eight-minute mile will take a certain amount of fitness and athletic prowess, which is what "getting fit" means to many people so it is a good fitness related goal.

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<center>http://it.mydario.com/wp-content/uploads/sites/17/2015/07/Change-Photo.jpg</center>
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However, whether a behavior change goal is <em>Achievable</em> is where goal setting can go awry. Again, using our example, what if I don't like to run? How is that going to impact my goal? Can I really achieve an eight-minute mile if I can't stand running? This will probably be a huge roadblock to completing my goal. If I do enjoy running but have little experience in this area, where can I go to find the information, training, and skills I need to be successful? In order to achieve this goal, I may have to learn new abilities that I have never had. This may require hiring a certified fitness trainer, reading some running magazines, talking to other runners online or at a running shoe store. In other words: gain practical knowledge. If I am not prepared to learn (and maybe struggle with) some new skills and abilities, I have to rethink whether I am ready for this specific goal or maybe consider changing my goal.

So let's say I feel that running an eight-minute mile is an achievable goal since I am prepared to do all the research, as well as the skill building. The next criteria may ask whether or not my goal is <em>Relevant. </em>What does this mean? Very simply, does this goal matter to me. Using our example, I can say "yes" since I am considering running some races in the future, this goal will go a long way in helping me train for such endeavors. Again, if I hate running and do not plan on running in the future after I have achieved my eight-minute mile goal, it is not very relevant. I need to create a fitness goal that will be aligned with my future fitness objectives.

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<center>https://blog.underarmour.com/wp-content/uploads/2015/07/M_FW15TRAIN_Barroihet-04-0158_RGB.jpg</center>
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Finally, the criteria of <em>Time-bound</em> states that my goal should be completed in a specific time frame. People have a tendency to procrastinate if they feel they have all the time in the world to complete a task. How many of us would complete a work project if a supervisor told us: "just complete this whenever you feel like it, no rush." Not much would get done. Using my eight-minute mile run goal I may even create multiple deadlines for myself, such as 1. Run a ten-minute mile in one month. 2. Run a nine-minute mile in two months. 3. Run an eight-minute mile by the third month of consistent training. Such deadlines will help me stay focused and on target for completing my behavioral goal.

There you have it! A simple and concise set of criteria to help you with setting personal goals. Again, this system is very useful for those times when you have seriously considered changing some behavior or negative habit. You can even create a log and chart your progress, in order to increase your motivation and focus. This will still take some hard work and dedication though, but as they say: <b>Nulliam prandium est.  </b>

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