Specific: I shall go to the gym for an hour at 4pm every Thursday.
Not: I’m planning to get more exercise.
Measurable: I shall substitute one portion of fruit for a chocolate bar every day this week.
Not: I shall eat more fruit from now on.
To find out if your goal is measurable, ask questions such as: How much? How many? How will I know when it is accomplished?
Achievable: I’ve decided to cut out fatty meats, burgers, fried foods and takeout.
Not: I’m going to avoid all saturated fat.
Realistic: I will go out for dessert rather than keeping it in the house.
Not: I’m never going to eat ice cream again.
Timely: I’m starting a diet on Monday and aiming to lose a few inches from my waist by May 1 .
Not: I want a 26-inch waist.