“你有目标吗？”当问到这个问题时，多数人都会感到茫然吧！刚毕业时不知道自己该做什么，也就很少有明晰的目标。工作久了，容易陷入习惯成模式的工作中，忘了曾经设定的目标。那么，从今天开始，给自己设定一个目标吧，这会把你的人生带到一个新的阶段。

Why? Because goal setting works. Research studies have shown a direct correlation¹ between goal setting and enhanced performance in both sports and business.

One reason is that goals act like a roadmap. They take you from where you are to where you want to be. Think of it as a long term strategy that can be broken down into a bunch of smaller steps. This can make seemingly impossible tasks doable.

Another reason is that any major accomplishment² requires motivation and persistence³. The motivation comes from knowing what you want to accomplish and why. Knowing the reasons why will give you the strength to keep going even when the inevitable⁴ struggles and obstacles come along.

And, we all live busy lives, it's easy to diffuse⁵ our time and energy and never really bring about the things we want to accomplish. Goals provide a way for you to focus your time and energy so that you create what you desire in your life.

So... I encourage you to sit down, pick up a pen and piece of paper and jot⁶ down your health and fitness goals. Here's a basic formula that you can follow:

S = Specific（明确性）

M = Measurable（可测性）

A = Attainable⁷（可达性）

R = Realistic（现实性）

T = Timely（时限性）

Specific. This is the what, why and how of the goal. What do you want to do? Why is this important to you? And how do you plan to make it happen? For example, instead of setting a goal to lose weight. Set a goal to lose 25 pounds over the next six months by losing a pound a week.

Measurable. You want the goal to be measurable so that you see the progress as it occurs. Rather than setting a goal is to improve your cardiovascular fitness, for example, set a goal to walk or run up 10 of the bleachers at the college football stadium, in an interval⁸ fashion (sprint up, walk down) in 15 minutes. It might take you 45 minutes the first time you go out.

Attainable. You want the goal to be within reach, otherwise you'll never stay motivated to achieve it.

Realistic. This just means doable. When you begin to think about transforming your body, for example, it's important to consider your body type (ecto, meso, endo) and then work within that framework when setting goals.

Timely. And finally, you want to set a time frame for your goal. Do you want to be in that size 8 dress in ten weeks, six months or two years? Putting a completion date on your goal gives you a clear target to work toward.