Goal-Setting: The Keys to Success

When pursuing physical goals (whether in a rehab setting or beyond), it is necessary to devise a goal setting process that maximizes the probability of success. Research suggests that there are certain elements that are key to facilitating the best possible results.

Goals need to be created under the guise of a “SMART” protocol. This means creating short- and long-term goals that are specific, measurable, attainable, relevant, and time-bound, in order to ensure that you have clear objectives to aim towards. In the clinic, SMART goals act to drive the rehab protocol selected for a patient.

An example of this format may be “I am going to go on a light 8-12 minute run, 2-3 times per week, for the next 3 weeks”, and this short-term SMART goal may be appropriate for an individual who is looking to increase their physical activity and is interested in trying running. In this context, we have made the goal as objective as possible, such that we can best determine if the goal is being achieved, or if it needs to be reframed based on contextual needs.

Part of creating a SMART goal involves determining various short-term milestones that will contribute to a longer-term, overarching goal. The benefit of these milestones is that it creates manageable set of stepping stones to progress to — without them, the long-term goal may seem a bit too lofty or simply unattainable.

Back to the previous example, the longer-term overarching goal might be something like “In 6 months time, I will participate in a 5km run”. Some of the necessary milestones in this case might involve:

• Milestone #1: Establishing a consistent running routine (Utilizing short distances, and/or an alternating walk/run structure)
• Running 1km (in a single bout or with alternating walks/runs)
• Running 2km (in a single bout or with alternating walks/runs)
• Running 3km (in a single bout or with alternating walks/runs)
• Running 4km (in a single bout or with alternating walks/runs)
• Running 5km with alternating walks/runs
• Target: Running 5km in a single bout

The SMART goal selected can be virtually anything — goals will vary drastically from individual to individual based on specific contextual needs. Whether you are looking to begin an exercise program for the first time in a long time, working to improve your physical function and pain levels, or seeking high-performance results in a given sport, our team at UP Rehab has extensive training to facilitate achieving the specific goals that are important to you!

Photo reference: https://productiveclub.com/how-to-measure-progress/