SMART Goals

What’s Included?

  • S: SPECIFIC
  • M: MEASURABLE
  • A: ATTAINABLE
  • R: RELEVANT
  • T: TIMELY

S: SPECIFIC

In order to accomplish your goals, they need to be clear and specific. A few questions you could ask yourself…

  • WHAT do I want to accomplish?
  • WHERE will it be accomplished?
  • WHEN will it be accomplished & how often/how many times?
  • WITH YOU will it be accomplished (if anyone)?
  • WHY are you wanting to accomplish this?

EXAMPLES:

  • I will spend 1 hour each afternoon from 3-4 researching & sending out 3 applications to 3 different jobs before Sunday.
  • I will run 20 miles this week: 3 on Monday, 4 on Tuesday, 6 on Thursday, and 7 on Sunday.
  • I will improve my nutrition by eating one serving of vegetables with dinner every week day this week.

M: MEASURABLE

In order to accomplish your goals, you need to know if and when you’ve succeeded. To do so, here are a few questions you can ask yourself…

  • WHEN will I know whether I’ve succeeded?
  • HOW will I know whether I’ve succeeded?
  • HOW WILL I MEASURE success – by effort, pace, duration, frequency, etc?

EXAMPLES:

  • I will run 20 miles this week: 5 on Monday, 4 on Tuesday, 5 on Thursday, and 6 on Saturday.
  • I will try to get more sleep by getting in bed by 9:30 PM each night.
  • I will get 10,000 steps each day this week.

A: ATTAINABLE

In order to accomplish your goals, it needs to be the right level of challenge – not too easy, but also not too hard. If your goals are too hard, you might find yourself losing motivation, giving up, or feeling like you’ll never be able to reach it. Here are a few helpful questions to ensure your goals are attainable…

  • Is this goal something I know I can accomplish?
  • Is this goal too easy, too hard, or just right?
  • What obstacles might get in the way & how will I overcome them?
  • Is this a priority of mine?
  • How much does this goal matter to me?
  • If it becomes hard to accomplish this goal, how can I adjust it or modify it?

R: RELEVANT

In order to accomplish your goals, they have to MATTER to you. They have to be important and really light you up inside. Otherwise, there’s no point in working towards them. You have to get REAL with yourself and figure out whether this goal is WORTH it to you, and if it is – you have to decide that you’re going to make it happen no matter what it takes. Here are a few questions to help you make sure your goals are relevant…

  • Why do I want to accomplish this?
  • Does this goal excite me?
  • How will I feel when I have reached this goal?
  • Is this a priority for me?
  • Am I willing to do what’s necessary to accompish this goal?

T: TIMELY

In order to accomplish your goals, you need to know when you’re going to do it & how long it might take. It’s important to consider what’s realistic in the time-frame that you’re setting for yourself, so you don’t get discouraged along the way. Start small, and remember that it’s okay to adjust! Here are a few questions to ensure your goals are TIMELY…

  • How long will this goal take?
  • When will I be done?
  • How OFTEN will I do this goal?
  • How OFTEN will I check-in with myself about how it’s going?

You’re now ready to set some SMART goals!


Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

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