Sprout

Ready to set a goal? Here’s what you need to do first.

Essica Rahman -

Are you ready to set a new goal? Maybe you want to hit a personal best at the gym, improve your nutrition or manage your stress. It's tempting to jump right in but before you do we have an important tip to help set you up for success: S.M.A.R.T goals

What is a S.M.A.R.T. goal?

Each letter in the word S.M.A.R.T. stands for a different word. When combined, these words describe the framework to use when setting your goals. Here is a breakdown of what each of the letters means.

  • S - Specific
  • M - Measurable
  • A - Attainable
  • R - Realistic or relevant
  • T - Timed

When you set a goal, use the S.M.A.R.T. framework and try to answer the 5 categories. For example, instead of setting an ambiguous goal of "I want to reduce my stress", you could use the following: To manage my stress I will mediate for 5 minutes each night before bedtime over the next month to help me relax. At the end of the month I will assess if I feel better and if I should continue or set a different goal. By using S.M.A.R.T. goals you create a detailed action plan to achieve the results you want.

More S.M.A.R.T. goal tips

Here is additional information about each of the S.M.A.R.T. categories so that you can start setting your own goals today!

Specific

  • What do I want to achieve?
  • What small steps can I take in order to achieve this goal?
  • Why is this goal important to me?
  • What resources can I use to achieve this goal?

Measurable

Measuring your goals helps you monitor your progress. This helps you stay on track, accountable and motivated.  Think about what measurements are most relevant to your goal. For example, if you goal is to be more active you could use exercise minutes as a way to measure your progress. You might consider using a journal or notes on your phone to keep a record of your progress.

Attainable

Of course, it’s exciting to aim for the best when you set a goal, but it also needs to be achievable. Do you currently have the knowledge, resources or support necessary to achieve your goal? Strive for something that challenges you but is also manageable. Consider breaking down a larger goal into mini sub-goals. Once you have reached the first sub-goal you can use that momentum to move onto the next and can avoid the risk of feeling overwhelmed because you have taken on something too difficult.

Realistic

Your goal should be relevant to your life, and it should align with your other goals. If you lead a very busy life and are new to exercise, signing up for a marathon may not be a realistic goal because it will be very hard to make time for the necessary training. Consider if the goal fits into your life right now. If not, how can you use the S.M.A.R.T. framework to slowly build towards it?

Timed

Having a timeline for when you would like your goal to be achieved is an excellent strategy for keeping you on track and motivated. Ask yourself when you want to achieve the goal and what you can do to reach it in that timeframe. Once you have successfully completed your goal you will be ready to set the next S.M.A.R.T. goal!