How to set SMART goals

A rear view of a female athlete in front of steps.

What's a SMART goal?

We've all got health goals. But what makes you more likely to actually reach that goal? When it's SMART!

Specific - Start small, and keep it detailed and focused

Measurable - Track your progress so you know when you've hit your goal

Achievable - Ambition is good, but make sure your goal is actually possible

Relevant - Pick a goal that's important to you and in line with your values

Time-bound - Give yourself a timeframe to achieve this goal

Examples:

Weak goal: “I should exercise more.”

Let’s make it SMART

  • Specific: “I will get a total of two hours of moderate physical activity every week.”
  • Measurable: “I’ll know I reached this goal by tracking my exercise with an app.”
  • Achievable: “I don’t have to become a bodybuilder; I just want to go for a brisk 30-minute walk four or five days each week. I’ll keep it simple by walking on the sidewalk around my neighborhood.”
  • Relevant: “Going on walks is important to me. It will make me feel better and give me some time to relax my mind.”
  • Time-bound: “I’ll start my walks next Monday. I’ll walk for a half hour every Monday, Tuesday, Wednesday, and Thursday. And if I feel good and have time, maybe Friday too!”

Weak goal: “I’m going to lose weight next year.”

Let’s make it SMART

  • Specific: “My goal is to lose 10 pounds.”
  • Measurable: “I’ll know I lost 10 pounds because I’ll weigh myself each week.”
  • Achievable: “It’s possible for me to lose 10 pounds. I’ll do this by eating more balanced meals and jogging for 30 minutes each weekday morning before work.”
  • Relevant: “I don’t want to lose weight just to look different. Shedding some pounds will also help me prevent diabetes and heart disease. That’s important to me.”
  • Time-bound: “I will aim to lose 1 pound per week over 10 weeks, starting next week. Once I reach my goal weight, I will maintain that weight for another 10 weeks before trying to lose more weight.”

Weak goal: “I need to lower my blood pressure.”

Let’s make it SMART

  • Specific: “I want to lower my blood pressure to 120/80.”
  • Measurable: “I’ll know if I’ve reached this goal because I’ll check my blood pressure at home every morning before breakfast.”
  • Achievable: “My doctor has told me it’s possible for me to get my blood pressure within that healthy range of 120/80 or lower. I know I can do this by taking my meds each day and using nutrition labels to limit the sodium in my diet.”
  • Relevant: “Lowering my blood pressure is important to me. I want to prevent stroke and heart attack so I can stay healthy and live longer.”
  • Time-bound: “I’ll aim to reach a consistent blood pressure reading of 120/80 in the next 6 months.”

Weak goal: “I’ve got to get a handle on my stress.”

Let's make it SMART

  • Specific: “I’m going to manage my stress by starting a deep breathing practice.”
  • Measurable: “I’ll know if I’ve reached this goal because I’ll keep a log of how often I’m able to practice deep breathing, and I’ll write down how I feel after each exercise.”
  • Achievable: “I know I can breathe! I just need to make the time to practice this every day. I know it’s possible if I just set an alarm reminding me to practice deep breathing.”
  • Relevant: “I really want to reduce my stress and feel more relaxed. And I know deep breathing will help me with that, even if just for a little while. It’s something I can do as often as I need to. And it’s free!”
  • Time-bound: “I’ll practice deep breathing for two minutes each workday on my lunch break.”

Now you try! Write down a general goal you have. Then use the SMART model to make it specific, measurable, attainable, relevant and time-bound.

Get support

Want to take it to the next level? Share your goal with others. You could get a buddy to help you achieve it, or simply tell your friends and family on social media that you have this goal. Then check in with them from time to time to report your progress. A little social support and accountability goes a long way!

In this article:
Goal setting

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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