How to create a SMART goal
A client recently asked me to remind her what the components of a SMART goal are. That got me thinking that there may be others who could use a refresher course on setting SMART goals, so I created this video.
For those of you that prefer to read, the transcript appears below the video.
How to Create a SMART Goal transcript
A client recently asked me to remind her what the components of a SMART goal are. That got me thinking that there may be others who could use a refresher course on setting SMART goals.
SMART is an acronym representing the keys to successful goal setting. There are some variations on what these letters stand for. Here are my favorite:
S stands for specific. If you set a goal to walk more, that’s pretty vague. So let’s add in some detail. For example, you might say, “I’m going to get up at 7 a.m. and walk around my neighborhood for 20 minutes three days a week.” That’s specific.
M is for measurable. How could you track this goal to be sure it is measurable? Maybe you put the walks in your calendar and set an alarm. And maybe you create a chart where you check off each walk after it’s completed.
A stands for achievable. Is this goal within reach for you? This is where you consider anticipated obstacles. What happens in inclement weather? Do you bundle up and go out anyway, or do you move indoors? In general, how confident are you that you can walk for 20 minutes at a time? If you’ve been sedentary up until now, maybe you adjust the goal to 10 minutes per day to start with. You want the goal to stretch you, but not to be out of reach.
R is for relevant. This is an important step that many people skip. Why is this goal important to you? How does it fit into your larger vision of wellbeing? When the going gets tough, having a clear picture of your “why” is going to be your motivation to keep going. Don’t skimp on this step. The clearer and more detailed your vision of success, the better.
And finally T is for time-bound. When will you start working on your goal and when will you be finished? In our example of walking, will you start tomorrow morning, or do you want some time to prepare…to buy some walking shoes and make your chart. Maybe you like to begin new habits at the beginning of the week, so Monday is your start day. Whatever works for you. When it comes to the end date, you might think, “Well, I never want to stop. I want to keep walking forever.” That’s great, then ask yourself when will I check in on this goal and determine whether it needs tweaking? For example, I’ll walk for 20 minutes three times a week for one month, and then I will re-evaluate.
So, there you have it, the components to a SMART goal. Is it specific, measurable, attainable, relevant, and time-bound?
If you would like help setting or reaching your SMART goal, let me know. I’d love to speak with you about whether health coaching may be a good fit for you. And since you’ve made it this far, I assume you found something of value in this video. I would really appreciate it if you would like the video and subscribe to my channel. Good luck to you with your goals, whatever they are. Enjoy the journey!
Your turn
- Are you working on a goal right now? Is it SMART? If not, can you tweak it to make it SMART?
- Is there a wellness or behavior change topic you’d like to see me address?
- What else is on your mind? Anything at all; I just love to hear from you.
I am just buffeting about at the moment as all my time is taken up with other’s care. My headspace is maxxed out so getting the bare minimum of work done (without the ATO and payroll time frames, I’d probably be getting nothing done!). Will try to get some goals in order to feel less adrift. #WWWhimsy
Some times of life are like that, Lydia. During those times, I think it’s enough to do the bare minimum, as long as that bare minimum includes a little self-care. Wishing you all the best!
Hi Christie – being goal driven seems to have taken a back seat for me since retirement. I feel like I’m coasting along and don’t have much I need to set a goal for these days. I do like your SMART acronym for tackling the tough things that we can tend to put off til later.
I hear you, Leanne. I have way fewer goals at this stage in life. I’m enjoying going with the flow for the most part. I have had a few health-related goals as a result of medical tests that came back outside of normal range, but even those are more small tweaks than big goals. I have enjoyed very much working with others to help them reach their goals, though.
Hi Christie I always use SMART to set my goals but we can always use a reminder. You really are doing very well with your Youtube videos. Lots of great information and you are such a good presenter. xx #WWWhimsy
I am not surprised that you use SMART to reach your goals, Sue. I’m always impressed by your accomplishments. Thanks for the encouragement on my beginning videos. BTW, you encouraged me to follow through on getting my DEXA bone scan, so I thought you might like to know I did it yesterday!
Hi Christie, that’s such a good acronym to use for goal setting. Easy to remember too! Thanks for sharing with us at #WWWhimsy xo
Thank you, Min! And thanks for hosting #WWWhimsy.
Oh, my gosh! This took me right back to my days as a special education teacher! We had to write goals just like this! I wish I’d had that acronym then, though it did become inherent over the years. I don’t know why I haven’t used it in my own life, but I definitely will now! Thanks for the reminder and the rememory!
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I’m impressed Marsha that you were able to set SMART goals without even knowing you were doing it! I’m happy to have stirred a good memory for you.
This is a reminder for me that I am yet to compete this in a group I am in, helping me to better understand my nervous system and changes I hope to make.
It’s good to see that you are sharing too, and I wish you well in your coaching
Take care,
Denyse
Thank you, Denyse, and good luck with your group. Learning about the nervous system sounds interesting.
I always use SMART goals Christie, but it’s always great to get a reminder. It surprises me how many don’t know about the best way to go about setting goals, so I am sure this post will be helpful.
I’m not surprised to hear that you use SMART goals, Jen, with all you’ve accomplished. I too have found that many people have not heard of SMART, or are familiar with the term but not sure how to put it into practice.