SMART is an acronym that provides a structured approach to goal setting:

• S - Specific: Your goal should be clear, well-defined, and unambiguous. What do you want to accomplish? Why is it important? Who is involved? Where is it located? Which resources are involved?
• M - Measurable: You need to be able to track your progress and determine when the goal is achieved. How much? How many? How will I know when it is accomplished?
• A - Achievable (or Attainable): Your goal should be realistic and attainable, yet also stretch your abilities. Is the goal within your reach given your current resources and constraints?
• R - Relevant (or Realistic): The goal should matter to you and align with your broader objectives, values, and long-term vision. Does it seem worthwhile? Is this the right time? Does this match our other efforts/needs?
• T - Time-bound (or Timely): Your goal needs a target date or a defined timeframe. This creates a sense of urgency and helps in planning. When? What can I do six months from now? What can I do six weeks from now? What can I do today?

Adopting the SMART criteria for your goals offers numerous advantages:

• Clarity and Focus: Specific goals eliminate ambiguity and keep you focused on what needs to be done.
• Motivation: Measurable goals allow you to see progress, which is a powerful motivator. Achievable goals build confidence.
• Accountability: Time-bound goals create a sense of urgency and make it easier to hold yourself accountable.
• Better Resource Allocation: Clear goals help you allocate your time, energy, and resources more effectively.
• Increased Likelihood of Success: Well-defined, planned goals are simply more likely to be achieved.

Let's transform a vague goal into a SMART one:

• Vague Goal: 'I want to get fit.'
• SMART Goal:
  • S: I will walk for 30 minutes, 5 days a week, and incorporate two 20-minute home bodyweight workouts per week.
  • M: I will track my walks and workouts using a fitness app or journal. I will aim for 150 minutes of walking and 2 workouts each week.
  • A: I can realistically schedule these activities into my current routine. I have walking shoes and can access free workout videos.
  • R: Improving my fitness will increase my energy levels, support my long-term health goals, and make me feel better.
  • T: I will follow this plan for the next 8 weeks, and then reassess and set a new goal.
• Vague Goal: 'I want to learn a new skill.'
• SMART Goal:
  • S: I will complete an online introductory Python programming course.
  • M: I will finish all modules and complete at least 80% of the practice exercises.
  • A: I can dedicate 5-7 hours per week to this course. The course is designed for beginners.
  • R: Learning Python will enhance my career prospects in data analysis, an area I'm interested in.
  • T: I will complete the course within 12 weeks from the start date.

• Write Them Down: The act of writing solidifies your commitment.
• Use Positive Language: Frame your goals in terms of what you want to achieve, not what you want to avoid.
• Break Down Large Goals: If a goal is too big, break it into smaller, more manageable SMART sub-goals.
• Review Regularly: Periodically check your progress and make adjustments as needed. Are your goals still relevant? Is your timeline realistic?
• Connect to Your Vision: Ensure your SMART goals are stepping stones towards your larger life vision. PsycheMap's Vision & Goal Navigator can help with this alignment.
• Utilize a Task Planner: Once your SMART goals are set, break them down further into actionable steps using a tool like PsycheMap's Task Planner. This helps you manage daily and weekly actions, link tasks to your goals, set priorities, and track completion.