What is a SMART goal? Plus, how to write your own
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you struggle to follow through on your intentions, setting SMART goals can help. Learn what they are, why they work, and how to start writing your own today.
Whether it was acing a book report or landing your dream job, you’ve probably set a few big goals at one time or another. Having goals is a great thing! They can be motivating and help get you excited about life, but all too often, people fall short of their goals and then feel bad about it. Goodbye, motivation and excitement. Hello, feelings of self-loathing.
It can be a real rollercoaster, riding the high of goal-setting, only to later hit the slump that occurs when you fall off the path. Maybe you got busy with something else, felt overwhelmed by all you had to do, or just forgot. Whatever the reason, there is a way to get off this roller coaster and start following through on your vision: SMART goals.
SMART goals are goals that get you to focus on what’s doable instead of what’s ideal. They’re meant to help you meet yourself where you are and then compassionately push you to where you want to go in ways that feel truly manageable and, well, smart. Let’s dive in.
What is a SMART goal?
A SMART goal is a helpful framework for goal-setting to make the process more manageable. They’re specific and realistic, which helps you stick to them. It stands for:
Specific: What exactly do you want to do?
Measurable: How will you know if you’re making progress? What can you track?
Achievable: Is it realistic based on your actual life, free time, and energy?
Relevant: Does this goal genuinely matter to you, right now?
Time-bound: When will you complete it?
Vague goals like publishing a novel can leave you unsure what to do next. On the flip side, a SMART goal takes that big dream and breaks it into a series of clear and doable steps.
Instead of “Write a bestseller,” the SMART goal might be, “I’ll go to a writing workshop and then spend some time brainstorming some story ideas a few nights a week.”
This is clear, actionable, and low-key enough that you could still do it even when your day’s messy.
These goals are about making change feel possible, even when life is complicated and unpredictable. They shrink big ambitions into small, concrete actions that you can weave into your real life.
5 examples of SMART goals
When making goals, the trick is not to be vague. Without actionable specifics, your brain doesn’t have anything to grab onto. Rather than be healthier, or make more money, here are five examples of SMART goals in action:
Personal health: “I’ll go for a 10-minute walk two mornings a week before work for the next month.”
It’s specific (walk), measurable (10 minutes), achievable (not daily, just two times a week), relevant (fits your wellness focus), and time-bound (one month).
Career development: “I’ll update my LinkedIn profile by Friday, then set aside 30 minutes every Sunday for the next four weeks to explore new job listings.”
This breaks the process into chunks and keeps you moving forward, without making it your full-time job.
Financial health: “I’ll cut back my dining out budget by 50 percent this month by meal prepping two lunches each week.”
Instead of one huge goal like “save money on food,” you make one manageable shift that has a measurable financial impact.
Mental wellbeing: “I’ll spend five minutes doing a breathing exercise every weekday after I log off work for the next two weeks.”
A small goal like this helps to make the action more repeatable and less overwhelming to accomplish every day.
Relationships: “I’ll schedule a phone call every other week with a friend I haven’t connected with recently, for the next couple months.”
This kind of connection is meaningful, low-pressure, and helps strengthen your support system, without taking over your calendar.
Why SMART goals actually work
Our brains aren’t built to chase down vague and overwhelming ideas. They’re built to respond to clear and actionable steps.
SMART goals work because they close the gap between wanting to do something and actually doing it. They meet you where you are. Here’s why this type of goal works:
They give your brain a finish line: Vague goals don’t have a clear end point, which can make your brain keep pushing them to the bottom of the priority list. SMART goals, on the other hand, have built-in checkpoints. Your brain knows exactly what to do, which can feel satisfying and motivating.
They make progress visible: You can see yourself making progress when goals are measurable and specific. That little hit of satisfaction helps build confidence over time. Tiny wins stack up and are way more powerful than one big burst of motivation that then flames out.
They fit into your actual life: A lot of goals fail because they’re secretly based on a version of you who has endless free time and perfect energy levels. But SMART goals force you to get honest about what’s doable right now, even with your messy schedule.
They reduce overwhelm: Big, undefined goals can make you overwhelmed before you even start. SMART goals break things into small steps, so you don’t have to figure everything out at once. You just have to take the next small step and the next one.
They create built-in accountability: Knowing when and how you’ll check in with your goal helps give you a gentle way to stay connected without spiraling into guilt if you make a mistake.
How to write a SMART goal: 9 tips to set yourself up for success
If goal setting feels intimidating or frustrating, try breaking it down even further. Writing down your goals should be exciting and motivating — these nine tips can set you up for success.
1. Start small
Begin with something that feels very doable, like “Write for 10 minutes three times a week,” or “Run for five minutes every morning.” When the goal feels too small to fail, you’re way more likely to actually start.
Instead of having your goal be, “Work out five days a week,” Try, “Do one 10-minute stretch on Tuesdays and Thursdays.”
2. Get wildly specific
As previously stated, if your goal is vague, your brain can easily push it to the side, but specificity cuts through the fog. Ask yourself: “What does success look like in one sentence?”
Avoid goals like: “Be healthier.” Instead be specific, tell yourself that you’ll drink one extra glass of water with lunch every weekday.
3. Choose a way to measure it that doesn’t make you feel bad
If you can’t measure it, you won’t know if you’re moving forward. Plus, you’ll be less likely to stick with it. Numbers, dates, and simple checkmarks are your friends.
A goal like “save money” is too hard to measure. Instead, change it to something like, “Transfer $50 every Friday into a savings account for the next three months.”
4. Check if it’s achievable for your current life
Make sure your goal is actually achievable in your real life and not your dream schedule. As a good rule of thumb, if a goal feels hard even on a good day, shrink it down until it feels easy. This isn’t cheating, it’s smart.
💙 Right-Size Your Goals with Jay Shetty can help you figure out if your goals are achievable in your real life.
5. Make sure your goal is relevant to you
SMART goals should feel meaningful to you, not because you think you should do it or because you think it will impress others.
Ask yourself, “If nobody else knew about this goal, would I still want it?” If the answer’s no, then move on to your next goal. (Here are five tips to help you find out what matters most to you.)
6. Give yourself a real timeline
Deadlines create gentle pressure to move forward. Without one, it’s too easy for a goal to disappear. To help you stick with it, pick a date that feels motivating and not stressful.
Also, remember that it’s okay to adjust the timeline. Timelines are tools, not shackles.
7. Plan for obstacles without shaming yourself
Build in some wiggle room, backups, and flexibility from the start because most likely things won’t go perfectly throughout the process.
If your goal is to go for a 30-minute walk three times a week, plan for a second option if the weather doesn’t cooperate. You could tell yourself that when it rains, you’ll swap it for 10 minutes of stretching at home instead.
💙 Prepare for when life might not go your way by listening to Obstacles with Tamara Levitt.
8. Write it down
Putting your goal somewhere visible makes it harder to forget about it. So, post it on your fridge, set a reminder on your phone, or write it on a note inside your planner. Visibility makes it easier for accountability.
9. Celebrate success
Acknowledging wins keeps you moving forward. So make sure to celebrate the small successes, too. Every little victory should be celebrated and helps remind you of your progress.
If your goal was to journal five times a week and you only managed to journal twice, that’s okay. That’s still two times more than zero. Instead of beating yourself up, celebrate that you managed to do it twice.
What is a SMART goal FAQs
What does SMART stand for?
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Its goal is to break down your big ideas and turn them into something your brain can more easily achieve.
Instead of aiming at a vague hope like “Be more organized,” you’re giving yourself a clear and doable plan. Setting goals that fit into your life and are realistic is another way of being kind to yourself.
How do you write a SMART goal?
Writing a SMART goal starts by getting clear on the basics. Here are some questions you can ask yourself to help you write one:
What exactly do you want to accomplish?
How will you measure it?
Is it doable with your current time and energy?
Does it actually matter to you?
When do you want this to happen by?
Ground your goal in real details like small steps, clear outcomes, and realistic timelines.
Do SMART goals work for personal goals?
SMART goals can definitely work for personal goals. Personal goals tend to get buried under daily responsibilities. But SMART goals help you carve out a path that fits around everything you’re already juggling.
These goals can help you build better habits, feel more connected, and turn your personal growth into something you can actually achieve.
(Here are eight more ways to achieve your personal goals.)
What if I set a SMART goal and still don’t follow through?
Setting a goal and not following through doesn’t mean you’re a failure. It just means something about the goal—or your circumstances—needs more adjusting.
Maybe the goal was too big, your life shifted, or you just didn’t have the bandwidth. If that’s the case, take what you learned and tweak it. Then try again, with more kindness. If self-kindness is hard for you, these 10 tips can help.
How often should I review or change my SMART goals?
There’s no set time for how often you should review or change your SMART goal. But aim to check in on your goals regularly. You could do it weekly, monthly, or whatever works best for your rhythm.
Remind yourself that life changes, moods change, and energy levels change. Your goals should also reflect these changes, so adjust your timelines, shrink steps, or even hit pause if necessary.
Flexibility is key. It’s how you build something that makes it sustainable.
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