How to Set a BEST Goal
Build healthy habits easier and faster with our proven goal-setting framework. We’ll walk you through it step by step!
What is Goal Setting?
Goal setting is the process of identifying a specific target or target behavior you want to achieve and a timeframe for achieving it. While goal setting can be helpful in many different areas of personal and professional life, we’ll focus on health and wellness goals.
Common examples of health and wellness goals include:
Getting more exercise
Eating healthier
Drinking more water
Getting more sleep
Meditating
Etc.
Short-term goals may take a day, week, or month to achieve, while long-term goals could take six months or longer to achieve.
Why is Goal Setting Important?
Goal setting is a critical first step on the road to success. You have to know where you’re going in order to get there! The many benefits of goal setting include:
Providing direction
Helping you focus
Instilling motivation
Keeping you accountable
Creating a healthy sense of urgency
Minimizing procrastination
Improving performance
Etc.
What are BEST Goals?
BEST is an acronym used to guide the goal-setting process:
B = Behavior-based
E = Exact
S = Sensible
T = Time-sensitive
While the BEST acronym has similar components to the well-known SMART acronym used for goal setting, BEST became the most helpful framework for my clients when setting health and wellness goals.
It guided my clients away from setting weight loss goals, and toward setting behavioral goals, which allowed them to focus on the actions that would lead to results.
B = Behavior-Based Goals
The B in the BEST acronym stands for behavior-based. Be sure the focus of your goal is on a behavior or an action. For example:
Walking
Drinking water
Meditating
Sleeping
Stretching
Focus on a behavior (e.g., walking) instead of a result (e.g., weight loss), because behavior is what you have control over. Behavior is also what leads to results.
E = Exact Goals
The E in the BEST acronym stands for exact. Set a goal that specifically and clearly outlines the exact behavior that will take place. This includes:
What
Where
When
What
Include the specific and measurable behavior that will take place. For example:
I will walk for 20 minutes.
I will eat 2 cups of broccoli.
“20 minutes” and “2 cups” are things you can measure, which is important when it comes to tracking progress.
Where
Include the exact location(s) where your behavior will take place. For example:
At my workstation
In my living room
On the treadmill at the gym
When
Specify the day(s) and time(s) when your behavior will take place. For example:
Tuesday and Thursday at 10:00 a.m.
Monday evening after dinner
Wednesday at breakfast
Saturday and Sunday between 5:00 – 7:00 p.m.
S = Sensible Goals
The S in the BEST acronym stands for sensible. Ensure your goal is something you feel confident you can achieve. To set a sensible goal, consider factors such as your:
Schedule
Motivation level
Interests and preferences
Baseline or starting point
Experience with the same (or similar) goal in the past
Etc.
You might also ask yourself this question… “On a scale of 1-10 (1 = not confident, 10 = extremely confident), how confident are you that you can achieve your goal?”
If you rate your confidence at a 7 or higher, great! If your confidence rating is lower than a 7, you may want to adjust your goal.
T = Time-Sensitive Goals
The T in the BEST acronym stands for time-sensitive. Set a goal with a specific start date and end date. For example:
Monday, April 4 – Sunday, April 10
Thursday, September 1 – Friday, September 30
BEST Exercise Goals
Here are a few examples of movement goals using the BEST goal-setting framework:
I will walk at a brisk pace for 20 minutes on the treadmill in my living room Monday, Wednesday, and Friday mornings at 7:00 a.m. this week (Monday, April 4 – Sunday, April 10).
I will perform 2 sets of 10 squats and 10 push-ups in my living room while watching the 6:00 p.m. news on TV Tuesday and Thursday nights this week.
I will get at least 5,000 steps on my Fitbit Monday – Friday this week and at least 8,000 steps on my Fitbit on Saturday and Sunday.
BEST Nutrition Goals
Here are three examples of healthy eating and nutrition goals using the BEST framework:
I will eat 1-2 cups of broccoli and cauliflower with my dinner Monday, Tuesday, and Wednesday evenings this week (December 10, 11, and 12).
I will pack a healthy salad with spinach, chicken and at least 2 other vegetables for work on Monday, Wednesday, and Friday this week.
I will eat an apple after dinner Friday night instead of eating dessert.
BEST Sleep Goals
Here are a few examples of sleep and bedtime routine goals using the BEST goal-setting framework:
I will be in bed with the lights off by 11:00 p.m. on Wednesday, Thursday, and Friday night this week (February 11, 12, and 13).
I will read a book in bed for 15 minutes Monday - Thursday nights this week instead of browsing on my phone.
I will get at least 6 hours of sleep Monday - Friday nights this week and at least 7 hours of sleep on Saturday and Sunday.
BEST Hydration Goals
Here are three examples of water intake and hydration goals using the BEST goal-setting framework:
I will drink at least 12 ounces of water with my breakfast at the kitchen table Monday – Friday mornings (Monday, October 24 – Sunday, October 30).
I will drink at least 50 ounces of water by the end of the day today.
I will drink 1 cup of water first thing in the morning before brushing my teeth on Saturday and Sunday this weekend.
BEST Meditation Goals
Here are a few examples of meditation and mindfulness goals using the BEST goal-setting framework:
I will spend 5 minutes recording my thoughts in my journal before bed Monday – Thursday evenings this week (Monday, September 12 - Thursday, September. 15).
I will listen to a 5-minute guided meditation on the Insight Timer app during my lunch break today.
I will eat my dinner without digital distractions (phone, laptop, TV, etc.) Monday and Tuesday evenings this week.
Additional Goal-Setting Tips
Take the time to put your goal in writing, and keep it visible as a reminder of what you’re aiming for.
The more details you can add to your goal the better! Think of your BEST goal as a set of instructions for your mind and body to follow. As with any set of instructions, the clearer they are, the more likely you are to reach your destination.
“People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” ~ Brian Tracy
Happy goal setting!