Step-by-Step Guide to Value-Based Goal Setting

Understanding and Defining Your Values

We are going to set SMART goals based on our values. For this example, let's focus on the domain of Health. Here are some value words and valued intentions for reference:

Example Values:

Consistency means:

I have the inner strength and discipline to maintain my workout routine, diet, and health-based behaviors. I understand I will have setbacks, but I will stay on the path despite small setbacks. I will remain consistent in my health journey.

Mastery means:

I will engage in health activities that allow me to see progress. I will develop a sense of mastery over my health behaviors, and a sense of self-mastery that I am holding inner discipline and strength to continue on my health journey despite life obstacles and internal obstacles.

Challenge means:

My health journey will come with challenges. I understand that and will rise to those challenges. I also want to engage in health behaviors that pose a challenge. I don’t want to take the easy road, I want it to be hard – this will help me in my pursuit of Mastery.

Setting SMART Goals

Based on these values, let's set specific, measurable, attainable, relevant, and time-bound (SMART) goals.

Consistency Goals:

Health Domain:

I will maintain this goal list for 12 weeks. At that point, I will monitor progress and re-evaluate.

1. Exercise 6 days weekly

• 3 exercise days will be jiu-jitsu.
• 4 days lifting weights in the gym.
• One day of active recovery and restorative exercises.
• Early AM workout on Tuesdays coupled with noon BJJ class.

2. Eat 150g of protein daily

• Meet bi-weekly with the Nutrition Counselor for 45 minutes to guide nutrition intake.
• Track calories and macro nutrients daily.
• Meet bi-weekly with a personal trainer for 60 minutes to ensure workouts are properly challenging.

3. Meditate 4x weekly

• Engage in closed-eye meditation after noon BJJ class on Monday/Tuesday/Sunday for at least 15 minutes.
• Engage in open-eye meditation at 8 am on Wednesday.
• Achieve 90% of sleep need each night.
• Meet bi-weekly with a counselor to work on emotional wellness.

Reviewing Your Goals

Let's review if these goals align with the SMART criteria:

• Specific:

Yes, they are specific enough that I will know if I met them or missed the target.

• Measurable:

Yes, they all have specific time periods attached.

• Attainable:

They are not easy, but attainable.

• Relevant:

They align with my values and valued intentions. They are sufficient to feel consistent, work towards mastery, and present a sufficient challenge to feel pride and a sense of purpose.

• Time-bound:

Yes, I am setting this as a 12-week goal period.

Conclusion:

Simple, but not easy. This is how you set value-based SMART goals. Now, go ahead and set a goal list for all value domains you think you can target. You can see why it's suggested to be narrow in your focus when choosing what value domains to cover—it's work, but it will make you better.

Good luck. As always, we are here if you need our support.

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Feel free to reach out if you need any assistance or guidance. Let's achieve those goals together!