S.M.A.R.T. Goals
Harnessing the Power of SMART Goals for Personal Growth
James Clear, in his book Atomic Habits, emphasizes the power of small, intentional changes in shaping long-term success. He says that setting clear, structured goals is essential to developing effective habits and making meaningful progress. Without a defined plan, even the best intentions can fall apart. In other words, it’s hard to hit a target if you don’t know what you’re aiming for. This is where the SMART framework becomes a game-changer. By applying the structure of SMART goals, we can bridge the gap between what we want to do and getting it done.
You can learn more about Atomic Habits by watching this video or visiting James Clear’s website.
An example of a SMART-goal statement might look like this: My goal is to work out for at least an hour today at 11am and complete a bike ride of at least 10 miles. I want to do this because I like riding my bike, and I want to improve my endurance so I can go on longer rides and explore more with friends.
Broken down, the formula looks something like this: My goal is to [quantifiable objective] by [timeframe or deadline]. [Key players or teams] will accomplish this goal by [what steps you’ll take to achieve the goal]. Accomplishing this goal will [result or benefit].
While it might sound like a lot of steps, you are likely already doing most of them with any task you do complete. The goal here is to improve the ability to get things done by making the process more explicit. Below are the SMART steps, and some examples.
Specific
A specific goal clearly defines what you aim to accomplish. Instead of saying, "I want to exercise more," specify, "I will jog for 30 minutes every morning." This clarity directs your focus and energy effectively. Fuzzy targets are hard to hit.
This may also be part of the transformation of identity from “I want to go on a run” to “I want to become a runner”.
Measurable
Incorporate measurable criteria to track your progress. For example, "I will read two books per month" is better than “I want to read more”. Measuring allows you to monitor your advancement and stay motivated, as well as allowing you to do the all important crossing-off of the task from the list. This is how you know you actually hit the target.
Getting a task done piece by piece will get it done faster than avoiding it perpetually.
Achievable
Set goals that are realistic given your resources and constraints. While ambition is valuable, unattainable goals can lead to frustration. Too much frustration can prevent the task from ever getting done. Ensure your objectives are within reach to maintain motivation. If something feels too big, break it down into smaller tasks that feel more approachable. If you can’t complete it in a day, or even a single work session, it probably needs to be broken into smaller tasks.
Consider this idea; Slow is smooth, and smooth is fast. Small tasks may seem too small, especially when a project feels big or overwhelming, but getting those small tasks done will help you to feel good and keep the momentum rolling.
Relevant
Align your goals with your broader life aspirations and values. This relevance ensures your efforts contribute meaningfully to your overall personal growth. In short, why does this matter to you?
If you can change it from an “I should do this” to an “I want to do this because”, you will find you have more energy and motivation for the task.
Time-bound
Assign a clear timeline to your goals. A deadline fosters a sense of urgency and helps prevent procrastination. For instance, "I will complete an online course in three months" provides a clear timeframe for accomplishment. Setting a time block on the calendar helps to avoid time slipping by, and help provide some “waypoints” of structure for time management.
Breaking Down a Complex Task with SMART Goals
When faced with a daunting task, like cleaning a messy garage, applying SMART goals can help turn an overwhelming project into manageable steps:
Example 1 - How to clean a messy garage
The pre-organization task is just to make a list of all the things that need to be done to complete the garage cleaning. This itself is a SMART task. Each one of these tasks should itself be SMART. If you can’t complete it in one session, it’s too big, and should be broken down further. Order the list to identify any prerequisites or dependencies, and aim to complete these first.
Specific: Instead of "I need to clean the garage," define your goal clearly: "I will declutter, organize, and sweep the garage. A specific subtask might be that “All my tools with have a home.”
Measurable: Break the big process down into trackable tasks. For example, if the tools need cubbies built, then each cubby should be it’s own task. “I will make a holder for the circular saw.”
Achievable: Ensure that your goal is realistic within your schedule and energy levels, such as “I have two hours today to work on the garage, so I think I can handle organizing the lumber.”
Relevant: Connect the goal to your broader needs, and reframe into a statement of desire. such as "I want to clean the garage because it will make space for my car and create an organized workspace so I can find things easier and finish more projects with less frustration."
Time-bound: Set a deadline: "I will complete the garage organization by the end of the month, working three days a week." or “I will complete two tasks today with the time I have available.”
Example 2 - How to do well in a class
The pre-organization task is to recognize that looking at the semester as a whole feels overwhelming. Instead, break the semester down in to weekly tasks.
Specific: Instead of "I need to get an A in this class”, can you change the thinking to, “I want to get A’s and B’s on all my assignments, I want to complete all of my assignments, and I want to read all the material and study adequately each week.”
Measurable: Break the big process down into trackable tasks. In this example, at the beginning of the semester, go through the syllabus and put all assignment deadlines and tests into the calendar. Then block out 1-2 study blocks per week so that the study time is accounted for. Each week, focus on the tasks that have been outlined. Don’t get caught up in the overwhelm of thinking about the semester as a whole. Step by step. If you complete a task before using up the study block time, study extra, find supplemental material, etc…
Achievable: Ensure that your goal is realistic within your schedule and energy levels, such as “I can handle 3, 45 minute study sprints separated by 15 minute breaks.” Do you need to reach for A’s, or does it make sense to set your goal at completing all assignments, taking all tests, and not focusing so much on the grade at the end.
Relevant: Connect the goal to your broader needs, and reframe into a statement of desire. such as "I want to complete all my assignments because I want to pass this class because it is important to my academic journey, and I want to prove to myself that I am capable.”
Time-bound: Set a deadline. Have your weekly study blocks lock and loaded into your calendar. If you have to move the blocks, that’s okay! Just make sure it gets done. If you have extra time, study more!
Example 3 - How to lose weight / gain muscle
The pre-organization task is understanding the science behind weight loss or muscle gain. Find a science-backed peer-reviewed protocol that has consistently produced repeatable and visible results across a varied population. Off load the decision making to a protocol that already exists. Then you just show up and do the thing. Less chance for decision fatigue or overload.
Specific: Instead of "I want to lose 5 pounds / I want to gain 5 pounds”, can you change your thinking to, “I want to get into the habit of going to the gym regularly because I want to gain/lose weight as part of my journey to become healthier.” This identity statement will propel you PAST the goal, will improve longevity, and will decrease resistance.
Measurable: Break the big process down into trackable tasks. Don’t think about losing the weight, focus on completing each workout, and staying within calorie limits/macros. Show up. Do the thing.
Achievable: Ensure that your goal is realistic within your schedule and energy levels. “I want to do 15 muscle ups next week” is impossible. “I want to do a muscle up by the end of the year, and the protocol says I start by working up to 15 unassisted pull ups, which means I start with sets of assisted pull ups to failure now” is very doable.
Relevant: Connect the goal to your broader needs, and reframe into a statement of desire. such as "I want to become a fit person”. If your motivation is shame, guilt, or the opinions of others, you are highly likely to fail. Why do YOU care? What does this “success” mean to you?
Time-bound: Set a deadline. Have your daily gym blocks lock and loaded into your calendar. Have a good app on your home page of your phone. Make it a priority. Remove excuses. If you can’t get to the gym, at least go for a walk or do push ups at home.
By breaking the project into SMART goals, you create a clear and structured approach that reduces overwhelm, decreases the risk of avoidance, and increases the likelihood of success.
Implementing SMART Goals
To effectively implement SMART goals, start by reflecting on what truly matters to you. Break down larger objectives into smaller, manageable tasks, and apply the SMART criteria to each. Regularly review and adjust your goals as necessary, celebrating your progress along the way.
By adopting the SMART framework, you can create a structured path toward personal development, turning aspirations into tangible achievements.
