A common framework for goal setting is the SMART goal. Each letter in the acronym represents a component of a good goal.

Specific: A goal should help you focus on something specific. Instead of setting a goal for “be more mindful” you can break it down into components. This is an opportunity to focus on being in the moment for yourself and others. Look at your total wellbeing and pick something specific that would make you happy. Perhaps a goal to focus on breathing in a quiet place everyday.

Measurable: Once you have a specific goal you can establish a way to measure it. The measure should be easy to use; otherwise, you won’t use it. Following the earlier goal to focus on breathing just set a timer. Start with 2 or 3 minutes and add more as you progress.

Achievable: New Year’s Resolutions are notoriously difficult to keep. One of the top reasons is that they are so distant that we give up. Make your goals achievable so that they stretch you but not break you. If you are just starting to jog, don’t pick “learn transcendental meditation” as your first goal. Start with a few minutes of focused breathing. You can always add more… and without disappointment. 

Relevant: Your mindfulness goals should be relevant to everything else in your wellbeing. It makes no sense to sacrifice your overall wellbeing for an mindfulness goal. You are a total person and your goals should support you… Mind, Body, and Spirit.

Timely: Put a time frame around your goals to which you can commit daily. A goal that is months or years into the future is more like a wish. Set your exercise goals for something you will do daily or at least weekly. In the focused breathing example, setting aside quiet time once per day for a few minutes is very measurable.