Turning Vision Into Action: Setting SMART Goals for Your Healthiest Year

Happy New Year everyone, and sorry for missing the last few weeks! However I hope you've plenty of time to reflect, envision your future year, and are ready to hit the ground running. We’ve begun laying the foundation for your healthiest year yet. In Week 1, we reflected on the past—celebrating wins, learning from challenges, and grounding ourselves in the journey that brought us here. In Week 2, we envisioned the future, crafting a vivid picture of your happiest, healthiest self.

Now, it’s time to take the next step: turning that inspiring vision into a clear and actionable plan. This week, we’ll focus on SMART goal setting—a proven framework that bridges the gap between dreams and results. With SMART goals, your future vision becomes more than just a possibility—it becomes a reality.

Laying the Groundwork: Why SMART Goals?

The vision you created might feel exciting, but also a bit overwhelming. How do you make it happen, where do you start? That’s where SMART goals come in. This is where you plot the course to your vision.

SMART is an acronym that ensures your goals are not only meaningful but achievable:

• S: Specific – Goals should be clear and well-defined.

• M: Measurable – Include concrete criteria to track progress.

• A: Achievable – Set realistic goals that challenge you but are within reach.

• R: Relevant – Align goals with your personal priorities and values.

• T: Time-bound – Give each goal a deadline to maintain focus.

When you break down your vision into smaller, actionable pieces, you build momentum and set yourself up for success. Each goal becomes a step closer to that healthier, happier future you’re working toward.

Writing Your SMART Goals

Grab your journal, a notebook, or even a note-taking app. We’re going to transform your vision into SMART goals.

Step 1: Start with Your Vision

Look back at the future vision you crafted last week. Focus on one aspect—whether it’s improving your physical health, mental well-being, or work-life balance. From here work backwards, where do you need to be at 6 months

Example: If your vision includes being more active and full of energy, let’s translate that into actionable goals.

Step 2: Break It Down into SMART Goals

Create 3 goals based on your vision.

• One for one year from now.

• One for where we need to be at 6 months to make that future vision happen.

• One daily goal that will move us towards that 6 month and 1 year future vision.

Using the SMART framework,

• Specific:
  Instead of “I want to be healthier,” try “I will exercise three times per week.”

• Measurable:
  Include a metric to track progress, like “I will do 30 minutes of yoga on Mondays, Wednesdays, and Fridays.”

• Achievable:
  Consider your current schedule and resources. Can you commit to three sessions a week without feeling overwhelmed?

• Relevant:
  Align the goal with your larger vision of feeling energetic and active.

• Time-bound:
  Set a deadline: “I will commit to this for six weeks and review my progress at the end of February.”

Step 3: Write It Down and Reflect

Write each goal in clear, confident language. Once you’ve done that, reflect on why these goals matter to you. What impact will they have on your life? This emotional connection will keep you motivated.

Example of 3 goals:

I will put on 20 pounds of muscle on by January 1, 2026. By strength training 5 days a week Monday-Friday.

I will put on 10 pounds of muscle on by July 1, 2025. By strength training 5 days a week Monday-Friday.

I will workout 5 days a week to begin building muscle, through strength training Monday-Friday.

Step 4: Create a Plan

For each goal, write down the first step you’ll take today. Action—no matter how small—is the best way to create momentum.

Example: If your goal is to exercise three times per week, your first step could be scheduling workouts in your calendar or finding an exercise class to join.

Building Confidence: SMART Goals in Action

Setting SMART goals isn’t just about organizing your dreams—it’s about empowering you to take control of your journey. Small, consistent progress builds confidence and keeps you engaged.

Remember, it’s okay to adjust your goals if life throws a curveball. The SMART framework is flexible and designed to support your long-term success.

Make Your Goals SMART This Week

Now it’s your turn. Take 15 minutes today to set at least one SMART goal that aligns with the vision you created. Start small, stay focused, and take that first actionable step.

I’d love to hear about your goals! Reply to this email with your goals. Accountability is a powerful motivator, and I’m here to cheer you on and help make this your healthiest year yet!

What’s Coming Next? Keeping the Momentum Going

You’ve reflected on your past, envisioned your future, and started setting SMART goals. Next week, in the final installment of our series, we’ll talk about how to keep the momentum alive. We’ll dive into actionable strategies, daily habits, and the mindset needed to stay on track and turn your goals into lifelong success.

Stay tuned—your healthiest year yet is just getting started!

In Health,

Dr. Wesley

P.S. My goal for this newsletter is to share weekly health and wellness tips, to help you take control of your health this year! I would like to help man many people as possible, so it would really help me out if you shared this email with friends and family members! Together lets make out communities healthy again!