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Small Steps, Big Goals

Regardless of your goal—to get in shape, lose weight, eat healthier, etc.— Michael C. Chapman, MD , Platinum Preventive Medicine Physician discusses the benefits of setting smaller, shorter-term goals to motivate you and help you be successful.
Small Steps, Big Goals

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Whether you want to get in shape, eat a diet rich in fruits and vegetables or live an overall healthier lifestyle, setting goals can help get you there. Yet breaking your long-term goals into smaller, shorter-term goals may be more beneficial.

Cooper Clinic Platinum Physician  Michael Chapman, MD, explains why your small steps can help yield big results.

The Smaller, the Better

“When discussing weight loss with my patients, many feel they are facing a mountain if I tell them they need to lose 30-50 pounds,” explains Chapman. “In cases like this I tell them to set a short-term goal of one pound per week. If they can stay focused on their weekly goal, the long-term goal will eventually come into place.”

The same is true when you’re planning to run a marathon. Chapman recommends developing daily and weekly goals. “Setting and achieving mini-goals can create a feeling of accomplishment, which is empowering.” Feeling successful at the end of the day can motivate you to continue with your goal the next day.

Monday Motivation

Do you suffer from a “case of the Mondays?” If so, try changing your mindset about the start of a new week.

“Setting Monday resolutions can help ensure you start out with a clean slate each and every week,” says Chapman.

Did you eat poorly over the weekend? Did you skip several workouts the week before? Using Monday as a fresh start can help reset your mind to have a positive outlook on the week.

“Monday comes around every seven days, so you have 52 chances a year to stay on track,” says Chapman.

Looking for inspiration? Follow the Monday Campaigns and start looking at Monday in a whole new light.

Celebrate

You’ve hit your daily and weekly goals and now you’ve achieved your long-term goal, too. Before you tackle your next venture, Chapman says it’s important to celebrate your successes.

“When you achieve a goal, take the time to enjoy the satisfaction of having done so,” says Chapman. “Reward yourself with a new pair of shoes you’ve been wanting or enjoy a weekly massage. This can help you build the self-confidence you need to set even bigger goals in the future.”

Are you ready to set a new goal? Follow the SMART plan:

  • Specific. State what you’re going to do.
  • Measurable. Use metric or data targets.
  • Achievable. Make sure it’s an attainable goal, given the timeframe.
  • Relevant. The goal makes sense for your lifestyle.
  • Time-bound. Set a specific date to accomplish your goal.

To learn more about how to create SMART goals, watch this video with Meridan Zerner, MS, RDN, CSSD, LD, CHWC, Cooper Clinic Registered Dietitian Nutritionist.

For more information about Cooper Clinic, visit cooper-clinic.com or call 866.906.2667.