Making significant changes can feel overwhelming — whether it’s starting a new fitness journey, building healthier habits or reshaping your lifestyle. But here’s the thing: committing to change is the first and often most challenging step. Saying “yes” is where the magic begins.
Next up? Setting a goal that works for you. Enter the S.M.A.R.T. method — an approach that will help you create achievable goals with intentionality. S.M.A.R.T. goals are Specific, Measurable, Attainable, Relevant and Time-bound. Let’s break it down and get you on the path to success.
S.M.A.R.T. in Action
Specific
Ask yourself: Who? What? When? Where? Why?
The clearer your goal, the better. Think of this as your goal’s mission statement. It should be direct, concise and easy to understand.
Example: Instead of saying “I want to exercise more,” try, “I want to start running two miles outdoors three times a week.”
Measurable
How will you track progress? How will you know you’ve succeeded?
Metrics matter. They provide clarity and keep you accountable.
Example: Instead of saying “I’ll do better at push-ups,” say, “I will perform five push-ups daily.”
Attainable
Is it realistic and within reach?
Your goal should challenge you without being unattainable. Aiming too high can lead to burnout, while setting the bar too low may stunt your motivation. Find that sweet spot.
Relevant
Why does this goal matter? How does it fit into your bigger picture?
Your goal should align with your long-term vision and values. If it doesn’t resonate with you, staying committed will be tough.
Time-bound
What’s your deadline?
Set a clear timeframe to keep yourself on track. For longer goals, establish milestones to celebrate progress along the way.
Putting it to practice: From vague ideas to clear intentions
Vague goal: I want to work out more.
S.M.A.R.T. goal: By September 1, 2024, I will work out five days a week, incorporating strength, cardio and flexibility exercises to stay functional and active as I age.
Be Intentional With Your Goals
Before setting any goal, pause and ask yourself: What do I really want, and why does this matter to me?
Intentionality is about ensuring your goals reflect your priorities, passions and purpose. It’s easy to set goals based on external pressures — what others expect of you or societal pressure. However, these are less likely to keep you motivated over time.
To be intentional, focus on:
Aligning with your values: Choose goals that resonate with what matters most to you.
Understanding your motivation: Identify the deeper “why” behind your goal — whether it’s feeling healthier, building confidence or gaining new skills.
Balancing ambition with mindfulness: Pursue progress without sacrificing your well-being or other areas of your life.
Intentional goals create a sense of ownership and purpose, making every step forward feel meaningful.
Take it One Step at a Time
Big goals can feel intimidating — that’s where micro goals come in. Think of these as bite-sized milestones that make it easier to build momentum and stay motivated.
For example, if your end goal is to work out five days a week, start smaller. Commit to exercising twice a week for the first month. This gradual build-up ensures that you’re setting yourself up for success, not burnout. Micro goals help you climb one step at a time instead of viewing the staircase.
Your journey toward change begins now. Be intentional, keep it S.M.A.R.T. and enjoy every step of the process!
By: Jenna Linstra
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