While this year has started very similarly to how 2020 ended, with major disruption and restrictions – you can still make your goals and targets in 2021 a success.
Health and well-being are both incredibly important to quality of life, which is why we should make this year count when it comes to prioritising our health.
If you find that making new goals and targets is easy, but keeping them is quite the challenge then you’re not alone! For most people, as time passes – both motivation and interest tend to tail off. That’s why it’s so important to set yourself up for success from the get-go, it’s all in the planning and preparation!
So, how can you plan like a pro when it comes to goal setting?
Introducing the 7 S.M.A.R.T.E.R. principles of goal setting
- Specific: Making your goals specific is essential. This means making sure they are simple and are focused. If the target you set is too broad and not well defined, it’s very difficult to achieve what you want.
- Measurable: You must be able to accurately measure your progress and outcome of the task. This principle covers what you should use to measure your progress and how you will know when you have achieved your goal.
- Achievable: You need to be able to realistically achieve your target. Setting a goal that’s too ambitious may feel great to begin with, however, in the long term, as the goals become more challenging it can be very demotivating.
- Relevant: The goal you set must be directly relevant to the task or activity. While obvious, it’s also essential.
- Time-bound: Your task must have an end date when you would like to achieve your goal. Setting goals that are not bound by time may go on forever…unachieved!
- Enjoyable: You should always set tasks that are fun and enjoyable. The task itself might not be the most enjoyable, however, the goal should be where you derive satisfaction and motivation.
- Rewarded: Rewarding your efforts and progress is highly important. It is an effective way of regulating your motivation. Your rewards could be big or small with varying frequency. The most important thing is that it motivates you to keep on working on your goal.
Improving your health in 2021
To see significant results and progress, structure to goal setting such as setting S.M.A.R.T.E.R. goals is recommended. However, not everything has to be a strict goal or target, you might simply want to be healthier this year compared to the last.
So, what areas of health should I aim to improve this year and how?
Exercise
Exercise is crucial to physical health and well-being. Any activity completed regularly that raises heart rate and gets you breathing can help to improve your fitness. It’s recommended to complete 30 mins of low-moderate intensity exercise per day for five days per week (or 150 mins per week).
Diet
Ensuring you don’t overindulge in too many of the same food groups is important to maintain weight and health. A balanced diet is always recommendable, or as close to as possible. You should also look to consume the recommended daily volume of calories, which is 2500 for men and 2000 for women. While these are only estimates, they offer a rough guide for healthy nutritional requirement as part of a balanced diet.
Sexual Health
Sexual health is also important to prioritise as it can impact physical health, mental health and well-being. For men, erectile dysfunction treatment such as Viagra (sildenafil) can significantly help with impotence. Other common sexual health conditions such as sexually transmitted infections can also be treated quickly and easily with medication.
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Sleep
Sleep is often a neglected aspect of health. It is vital in the regulation of hormones, immune health and vitality. Its’s important to ensure sleep quality and duration. You should aim for more than 7 hours of sleep per night, any less than 5 could interfere with the body’s natural processes.
Mental Health
Mental health is one of the most important elements of overall health as being mentally healthy can help with the improvement of other areas of your health and well-being. If you experience chronic depression or stress, it may be necessary to visit a GP or expert for treatment options and further advice.
To summarise
For those with a clear goal in mind, try approaching it the S.M.A.R.T.E.R way. If you can’t decide or aren’t looking for a strict goal, try focusing on broader aspects of health so you too can have a successful year in 2021!
