SMART Goals
S.M.A.R.T. is an acronym that stands for specific, measurable, achievable, relevant, and timely. By setting these types of goals, we can increase our chances of success and stay motivated. S.M.A.R.T. goals also help us to effectively track our progress. Let’s focus our examples around making a goal to improve stress:
S – Specific
We want to make our goals clearly defined and focused on a specific outcome or result. A poor example of a specific goal would look like, “I don’t want to be stressed.” This goal is not specific enough, as it does not clearly define what needs to be done to achieve it. A well written “specific” goal would look like, “I want to reduce my stress levels by practicing deep breathing exercises for 10 minutes every day.” This goal is specific because it includes a clear action (practicing deep breathing exercises) and a specific time frame (10 minutes every day).
M – Measurable
We want our goals to be measurable by the quantity so that we can track our progress and know when we have reached our goal. Following our stress example, a measurable goal might look like, “I want to track my stress levels using a scale of 1 to 10, and aim to reduce my average stress score by 2 points in the next month.” This goal is measurable because it includes a specific metric (on a scale of 1 to 10) and a specific target (reducing the average score by 2 points). A poor example of a measurable goal would be, “I want to reduce my stress levels,” because there is not a way to physically measure or track the progress to reducing stress.
A – Achievable
We also want our goals to be attainable, given our resources and constraints. A good example of an achievable goal might look like, “I want to identify and eliminate one major stressor in my life, such a large workload, by being more organized and using a planner.” This goal is achievable because it identifies the specific stressor in your life (large workload) and outlines a clear action that you can take to eliminate it (become more organized with a planner). A poor example of an achievable goal might look like, “I want to eliminate stress from my life.” This is not achievable because it is unrealistic to expect that you will be able to completely eliminate all stress from your life.
R – Relevant
We want our goals to be relevant, realistic, and aligned with our values, priorities, and long-term goals. A good example of a realistic goal, following our stress example, is, “I want to improve my coping skills by learning and practicing stress-management techniques, such as mindfulness meditation or progressive muscle relaxation.” This goal is realistic and relevant because it focuses on developing skills that can help you manage stress effectively. A poor example might look like, “I want to read more books.” While this is a great goal, it is not helping us truly focus on our stress goal.
T – Timely
We want our goals to have a clear deadline so that we have a sense of urgency and can stay motivated. A timely goal, following our stress example, would look like, “I want to set aside 30 minutes for self-care activities, such as exercise, relaxation, or hobbies, for 3 days a week in one month.” This is a good timely goal because it states a specific frequency (30 minutes 3 days a week) and a specific duration (for one month). A poor example might look like, “I want to set aside time for self-care activities.” This goal does not set a specific time, frequency, or duration and therefore might not keep you motivated to continue towards the goal.
Review of SMART Goals
Overall, S.M.A.R.T goals help you set clear, actionable objectives that are realistic and attainable, and that help you stay focused and motivated as you work towards achieving them. Think of a goal you want to achieve and make it smart, measurable, achievable, realistic, and timely.
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