By Darren Au, CSEP-CEP Cancer Rehabilitation and Survivorship Program

Setting goals for the New Year is important. Setting goals help you grow and change over time. There are many goals you can set for yourself. Your goal can be to become a better gardener, walk without feeling tired, or return to your tennis club.

Knowing what your goals are helps you reach them. Not all goals are the same. Good goals use the SMART Goal outline. Read below to set your goals with the SMART Goal outline.


What are SMART goals? 

SMART Goals are:


Do you know what you want to complete? Answer the questions below with your goal:

  • Who?
  • What?
  • Where?
  • When?
  • Why?
  • How much?


Do you know if are getting closer to your goal? How will you be able to measure your progress?


Will you be able to reach your goal?


Are you willing and able to work for your goal?


When will you reach your goal?

Set a goal that challenges you but you are able to reach it. Here is an example of a SMART Goal:

“I will walk for 30 minutes every other day at a medium pace. This pace is just fast enough to break a light sweat. I will do this for the next month.”

  • Setting goals is hard. Below is a list of tips to help you set your goals.
  • Challenge yourself: Make your goals hard. This will make you proud when you meet your goals.
  • Focus on your goal: Look forward to doing the activities to reach your goal.
  • Think about your goals often: You will need to adjust your goals when you reach them. Set higher goals each time to improve more.
  • Set mini goals within your bigger goals: Set small goals to help you reach your big goal. For example, sometimes the hardest part about exercising is putting on your shoes or picking up the weights. Set simple goals for exercising such as leaving the house or starting your warm-up at a particular time. Worry about finishing the workout after you have started, not before.
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Last modified: 1/11/2019 9:57 AM