We’ve all been there: brimming with motivation to tackle a new fitness plan, career milestone, or personal aspiration, only to find ourselves overwhelmed, disheartened, or unsure of how to start. The problem often isn’t our ambition—it’s our strategy. This is where SMART goals come in: a framework initially deployed for business planning, but has since been adopted across health, fitness, and personal development for its simplicity and practicality.
What are SMART goals?
SMART is an acronym that stands for:1
Specific: Your goal needs to be clear and well-defined. This means avoiding vague statements like “I want to exercise more” and instead identifying the exact behaviour or outcome you’re aiming for.
Example: Instead of “get fit,” try “walk 10,000 steps every day for the next month.”
Measurable: A goal without a way to measure success is just wishful thinking. Adding a quantifiable element helps you track your progress and know when you’ve achieved your aim.
Example: “run 3k in 2 weeks” is measurable, whereas “lose weight” is not.
Achievable: Ambitious goals are great, but they also need to be realistic. Setting longer-term goals are harder to achieve and can lead to frustration and giving up, while goals that are too easy don’t push you to grow.
Example: If you’re new to running, committing to a 5k in 8 weeks might be realistic. Signing up for a marathon within a month, however, might not.
Relevant: A relevant goal is one that aligns with your broader objectives or values. Ask yourself: why is this important to me right now?
Example: If you’re looking to improve your overall health, a goal to incorporate 30 minutes of daily activity is relevant. A goal to bench press your bodyweight might not be, depending on your priorities.
Time-bound: Deadlines create urgency and prevent procrastination. Without a clear timeframe, you may keep pushing your goal to “someday.”
Example: “I will meditate for 10 minutes every morning for the next 30 days” gives you a clear time horizon.
Why SMART goals work
SMART goals are rooted in behavioural psychology.1 Research has shown that setting structured goals significantly increases the likelihood of achieving them.1 The SMART framework simplifies the goal-setting process and ensures you focus on what’s important, achievable, and meaningful.
SMART goals are also great for fostering accountability. Whether you track your progress through a fitness app or share your goals with a friend, the framework makes it easier to measure success and identify areas for improvement.
How to create and stick to SMART goals
Start small
If you’re new to goal-setting, start with small, achievable objectives. Success breeds confidence, which can motivate you to take on bigger challenges later.
Example: Instead of overhauling your entire diet, start with one SMART goal like “include one serving of vegetables with lunch every day for a month.”
2. Write it down
Putting your goal in writing makes it feel more tangible. Keep it somewhere visible—whether it’s a sticky note on your mirror or a reminder on your phone.
3. Track your progress
Regularly check in with yourself. Did you achieve your goal this week? If not, what adjustments can you make? Apps, journals, and even simple checklists can help you stay on track.
4. Adjust when needed
Life happens. If circumstances change, don’t abandon your goal—adjust it. For instance, if you have a sore knee, don’t push yourself to run, and instead work on some stretching on rehab as recommended by your physician.
5. Celebrate wins
Even small victories deserve recognition. Celebrating milestones keeps you motivated and reinforces positive habits.
Let’s take a look at how SMART goals might look for you:
Fitness: “I will run three times a week for 20 minutes, aiming to complete a 5k by the end of 8 weeks.”
Nutrition: “I will replace sugary drinks with water at least five days a week for the next month.”
Personal growth: “I will read one book per month on personal development for the next six months.”
Remember, while SMART goals are highly effective, they’re not one-size-fits-all. In some cases, focusing too much on specificity and measurability can stifle creativity or lead to overanalysis. For broader aspirations, consider pairing SMART goals with open-ended intentions or long-term visions.
This January, we’ll help you set and stick to SMART goals that work for you. Join the January Fitness Challenge today and take the first step toward building habits that last a lifetime. Sign up now.
The numan take
SMART goals are a powerful tool for anyone looking to make meaningful changes in their life. By breaking your ambitions into smaller, structured steps, you can build momentum, develop new habits, and achieve results that once felt out of reach.
References
Swann C, Jackman PC, Lawrence A, Hawkins RM, Goddard SG, Williamson O, et al. The (over)use of SMART goals for physical activity promotion: A narrative review and critique. Health Psychol Rev [Internet]. 2023;17(2):211–26. Available from: http://dx.doi.org/10.1080/17437199.2021.2023608