THE BLOG

Setting SMART Goals That Actually Work

health mindset May 28, 2024

Setting goals is a fundamental part of achieving success, but not all goals are created equal. The key to effective goal setting lies in making your goals S.M.A.R.T. — Specific, Meaningful, Actionable, Relevant/Reward, and Time-bound. This structured approach ensures that your goals are clear and attainable, providing a roadmap to success.

Here’s how you can set S.M.A.R.T. goals that work.

*Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.*

Specific

A specific goal is clear and measurable. It is written in such a way that you can answer the question "Did I complete this goal?" with a firm yes or no. For example, instead of saying, "I want to lose weight," a specific goal would be, "I want to lose 20lbs." Instead of saying, “I want to get fit,” a specific goal would be, “I want to learn to run a mile" or "I want to squat 100lbs." This specificity eliminates confusion, sets a clear direction, and makes it really easy to say, "yes, I completed this goal" or "no, I did not complete this goal, but here's exactly how far I got."

Meaningful

Meaningful goals align with your broader objectives and values. They answer the question: Why is this goal important to me? Modern neuroscience has proven that neuroplastic change takes place - that is the brain grows and changes - when the skill or behavior you're practicing has personal relevance and interest to you. Don't stop at the surface. If you want to lose weight because "it'll make you more confident," determine why confidence is so important. How will life be different when you are more confident? Why is this difference in life meaningful to you? Your why needs to be deep and personal because you'll need to lean on it when things get difficult and you feel like giving up.

Actionable

An actionable goal is realistic and attainable within your current capabilities. It should stretch you slightly but still be possible. To determine if your goal is achievable, consider whether you have the tools, skills, and resources needed to take immediate action. Then, determine what that action looks like specifically. If you are trying to lose 20 pounds, what do you need to do? Maybe you come up with "eat in a calorie deficit" and "move more." How will you know that you're eating in a deficit? What qualifies as moving more? For example, maybe weighing your food and hitting a calorie target ensures that you're going to be in a deficit. Maybe you want to lift weights 3 times per week. "Track food," "hit calorie target," and "lift weights 3x per week" are your actionable steps. 

Reward

As humans, our brains are hard-wired to seek out behaviors that release dopamine in our reward system. Dopamine gives us a sense of pleasure and it provides motivation to do something when you’re feeling pleasure. When you're setting a new goal for yourself, attaching a reward might help keep you motivated through the challenges. For example, if your goal is to lose 20 pounds, maybe you set yourself a small reward and a big reward. For every 5 pounds you lose, you get to pick out a new book. When you lose 20 pounds, you'll set a budget and go on a shopping spree.

Time-bound

A time-bound goal has a deadline, creating a sense of urgency and prompting you to take action. It answers the question: When will this goal be achieved?  Having a deadline helps you stay focused and prevents goals from being overtaken by day-to-day distractions. It's important that your deadline is realistic. If you are trying to lose 20 pounds, setting a goal for 1 month is not long enough. However, maybe your ultimate goal is to lose 20 pounds, but you break it down into more manageable chunks and decide that every month, you'll lose 5 pounds. This will keep your motivation higher and keep your expectations realistic.

Putting It All Together

To set S.M.A.R.T. goals that work, start by clearly defining what you want to achieve using the S.M.A.R.T. criteria. Write your goals down and break them into smaller, manageable steps. Regularly review your progress and adjust your goals as needed to stay on track. By setting S.M.A.R.T. goals, you turn vague aspirations into a clear action plan, significantly increasing your chances of success.

If this type of activity helps get the juices flowing and motivates you to make a change, I encourage you to check out The Ultimate Goal-Setting Workbook. This workbook is for you if:

  • You'd like to improve or make progress in your health, career, relationships, finances, or personal life 
  • You have a vision but aren't sure how to achieve it
  • You aren't sure what your vision is, and you want to figure it out
  • You get lost in the details and aren't ever sure what steps to take next

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