How to Create S.M.A.R.T. Goals

How to Create S.M.A.R.T. Goals

The video and guidelines below will help you to form achievable goals.

The first thing to know: a S.M.A.R.T. goal always begins with two words:  “I will . . .”

SMART Goals Are


It’s easier to reach goals when they are specific, so try to keep yours short and to the point. For example, the general goal to “be healthier” can be broken down into more specific steps in eating habits, exercise or stress. Here are some examples:  “I will exercise 3 times per week after work” or “I will have 3 – 8 oz. glasses of water a day in the morning, mid-afternoon, and early evening.”


Goals with a numeric component are easier to measure. If you can’t measure the goal, you can’t determine your progress. Rather than an ambiguous goal such as, “I will eat healthier,” consider something that is measurable. Goals such as “I will eat breakfast, lunch, and dinner,” or “I will eat fruits and vegetables with each meal,” can be quantified. This way, you will advance through your 3 months and achieve your Final Goal by measuring your improvement along the way.


Set goals that are within reach but still challenge you. Trying to “swallow too much” right from the start may result in more set-backs than progress, and might affect your confidence to succeed. If you’re new to exercise, for example, don’t set a goal to go to the gym 5 days per week. Start slowly, maybe locating a local gym, finding a work-out buddy, or going to the gym to exercise 1-2 days per week. Gradually increase frequency over time.


Be practical: Will I really be able to achieve this goal?  Can I live with this goal in the long term, day-in, day-out? A good way to check this is to ask yourself, “What is my confidence level that I can achieve this goal by a certain date?” Use the Confidence Scale. On a scale of 1 to 10, what is my level of confidence that I can achieve this goal? The highest level of confidence is 10. But if you are that confident, it could mean the goal is not challenging enough. Go back and set another goal.  If your confidence level is 7 to 9, that sounds better. It’s realistic. A lower confidence rating – 6 or below — means the goal has challenges and obstacles. You may need to deal with these challenges or obstacles first. Reassess and set a new SMART goal.


Having a timeframe for achieving your goal is a good motivator. But the amount of time you give yourself needs to be realistic. Keep your schedule in mind, and set goals for time periods when you can devote your full energy and effort. Start small, then build up. Reward yourself along the way to stay motivated.

Follow the link to get the FREE How to Create SMART Goals downloadable! This guideline will help you form achievable goals.


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All information contained on this website are for informational and educational purposes only, and is not intended to be taken as medical or other health advice. You should always seek the advice of your doctor or a qualified medical professional. IN THE CASE OF A MEDICAL EMERGENCY OR SUICIDAL THOUGHTS, IMMEDIATELY CALL 911.

Victoria Craze

Victoria Craze is the co-founder of Wellbeing Coaches. She holds a coaching certification from Wellcoaches School and has coached more than 500 individuals on their journeys to achieving optimal wellbeing. Victoria began her career in the business field and spent three decades working in marketing before becoming trained and certified as a health, wellness, and life coach nearly a decade ago. Prior to founding Wellbeing Coaches, she worked with HMC HealthWorks where she developed new wellness coaching procedures and policies, created new training manuals, and managed a team of coaches. Today, she leads Wellbeing Coaches and continues to coach clients from around the world.

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