SuPeR SMART Goal Worksheet: Planning for Physical and Mental Health

This assignment presents a completed SuPeR SMART Goal Worksheet outlining two change intentions: improving physical health through running and enhancing mental health through yoga and meditation. The worksheet demonstrates the application of SMART goal principles (Specific, Measurable, Attainable, Relevant, Time-bound) to these intentions. For the physical health goal, the individual aims to run at least 3 kilometers daily for better fitness, tracking progress with a chart and calendar, and setting weekly and long-term distance targets. The mental health goal involves daily yoga and meditation for one hour, with progress measured through self-assessment in a journal. Rewards are incorporated to reinforce adherence to both goals. The worksheet also addresses self-controllability, public commitment, and motivational factors, providing a structured approach to achieving personal wellness objectives within a specified timeframe. This example showcases effective goal-setting and self-monitoring techniques for health improvement.

SuPeR SMART Goal Worksheet
Write your two
change
intention in
complete
sentences: I
will….
Self-
Controllable
Do you
have
control
over the
goal you
have
chosen?
Public?
Who do you
plan to share
your goal with?
Do you have a
support system
during the
change weeks?
Rewards?
What
rewards do
you have
planned to
celebrate
your
success?
Ideally you
will have a
small goal
weekly and a
larger goal at
the end.
Specific?
Do your 5WH
Is your goal
specific? How
will you do the
behaviour, at
what level of
performance?
When will you
do it, who will
you do it with?
Measurable?
Is your goal
measurable?
What tool will
you use to
measure your
target
behaviour?
Attainable?
What evidence
do you have
that you have at
least a 50%
chance of
achieving your
goal? Think of
previous change
attempts or
current
behaviours or
support systems
in place.
Relevant?
What is
motivating
you to
change or
start this
behaviour
right now?
How do you
anticipate it
will enhance
your personal
wellness?
Time-
Bound?
Is your goal
one that you
can accomplish
in 6 weeks?
Have you
identified
specific times
and dates
when you
expect to do
the target
behaviours?
Goal 1: I will
run for atleast
3 Kms daily for
better physical
health. This is
the best
exercise for
better my
health
Yes. I have
control
over the
goal I have
chosen. I
can take
action on
this goal.
I plan to share
this goal with
my friends and
family. I will
maintain a chart
and a calendar
to review the
progress over
change weeks
(mindtools.com,
2019)
I will
celebrate
with a cup of
cold coffee at
a café every
week if I
complete 21
kms of run
per week. My
small goals
would be to
run for 21
kms in a
week and
long term
goal is to
complete
105 Km run
in couple of
weeks.
Yes. I want to
gain good
physical health
to perform
better in my
career at my
organization
Yes. I will use a
weighing
machine to
check reduction
in my obesity by
8 kgs.
I have already
started running
1 km a day and
loosing 1 kg per
month. So I am
positive on
achieving my
goal.
I am
motivated by
the fitness of
cricketers and
footballers
and running
will maintain
my physique
and health
Yes. I can
complete my
goal in 5 weeks
by running 25
mins daily for 3
kms.
Goal 2:
I will do Yoga
and meditation
Yes. I have
control
over the
I plan to share
this goal with
my friends and
I will go for a
movie if I am
able to
Yes. I want to
gain good
mental health to
Yes. I will test
myself on
calmness and
I have become
less short
tempered as
I am
motivated by
yoga events
Yes I would
attain the goal
of having better

for 1 hour daily
for better
mental health
goal I have
chosen. I
can take
action on
this goal
(N.A, 2019).
family. I will
maintain a
journal where I
would rate
myself every
week on a scale
of 1-10 on how
much mental
satisfaction I
have achieved
over change
weeks
concentrate
and do
meditation
and yoga
consistently
for 1 hr per
day for a
week.
perform better
in my career at
my organization
patience scale
(High, medium,
low) while
talking to friends
and family
members.
compared to few
months ago,
seeing a change
in self behaviour
that happen
every year on
international
yoga day and
this will
improve my
mental peace
mental health
within 5 weeks
and 2 days,
meditating and
doing yoga 1 hr
daily.
References:
mindtools.com. (2019). SMART Goals. Retrieved September 20, 2019, from https://www.mindtools.com/pages/article/smart-goals.htm
N.A. (2019, September 19). Personal Health. Retrieved from https://taheshaspersonalhealth.weebly.com:
https://taheshaspersonalhealth.weebly.com/super-smart.html