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SMART goals template and generator, with examples
Write a SMART goal in a minute: specific, measurable, achievable, relevant and time-bound. Free template, generator, printable worksheet and 24 examples.
My SMART goal
If-then plan
Weekly check-ins
| Week of | Target | Done? | Notes |
|---|
The short answer
A SMART goal is specific, measurable, achievable, relevant and time-bound. Instead of "read more", write "read 10 pages after dinner on at least 5 days a week until March 31". Add a when-and-where plan and a weekly check. For brand-new habits, a small process goal often works better than a big outcome target.
24 SMART goal examples
Each example turns a vague wish into a goal you can check off. Borrow one and change the numbers to fit your week.
| Area | Vague goal | SMART goal |
|---|---|---|
| Fitness and walking | Get fit | Walk for 20 minutes after lunch on weekdays for the next 6 weeks, and log each walk. |
| Fitness and walking | Exercise more | Do a 15-minute bodyweight workout on Monday, Wednesday and Friday mornings until June 30. |
| Fitness and walking | Run a race | Follow a couch-to-5K plan three times a week for 9 weeks and run a 5K on October 12. |
| Reading | Read more | Read 10 pages after dinner at least 5 days a week and finish 12 books by December 31. |
| Reading | Read classics | Finish two classic novels by the end of March by reading 20 minutes before bed. |
| Study | Do better in school | Study biology for 45 minutes on 4 evenings a week and take one practice test every Sunday until the May 15 exam. |
| Study | Learn to code | Complete one lesson of an online Python course each weekday morning for 8 weeks. |
| Study | Stop cramming | Review each lecture for 15 minutes within 24 hours and again after 7 days for the rest of the semester. |
| Language | Learn Spanish | Practice Spanish for 15 minutes after breakfast every day and hold a 10-minute conversation with a tutor by August 1. |
| Language | Learn vocabulary | Learn 10 new words a day with flashcards on 6 days a week for 12 weeks (about 700 words). |
| Sleep | Sleep better | Be in bed with lights out by 11:00 p.m. on at least 6 nights a week for the next 4 weeks. |
| Sleep | Stop scrolling at night | Leave my phone charging outside the bedroom from 10:15 p.m. every night for 30 days. |
| Work | Be more productive | Block 90 minutes of focus time every weekday morning before checking email for the next month. |
| Work | Get promoted | Finish two certifications and present one project update to my manager by the end of Q3. |
| Work | Network more | Have one coffee chat with a colleague outside my team every two weeks until the end of the year. |
| Home | Be more organized | Do a 15-minute tidy-up every evening at 8:00 p.m. and a 30-minute weekly reset on Sundays for 8 weeks. |
| Home | Cook at home | Cook dinner at home on 4 nights a week, planned every Sunday, for the next 6 weeks. |
| Home | Declutter | Clear one drawer or shelf every Saturday morning until every room is done by May 1. |
| Mindfulness | Stress less | Meditate for 5 minutes after my morning coffee every day for 30 days. |
| Mindfulness | Journal | Write three lines in a journal before bed on at least 5 nights a week for 8 weeks. |
| Money | Save money | Move $50 to savings every payday and cook lunch at home 3 days a week until December. |
| Money | Spend less | Check my spending for 10 minutes every Sunday evening and stay within my grocery budget for 3 months. |
| Relationships | Be a better friend | Message or call one friend every Sunday afternoon for the next 3 months. |
| Relationships | Family time | Eat dinner together without phones at least 4 nights a week for the next 6 weeks. |
Planning the new year? Start with a picture of what you want on a free vision board, then turn each tile into a SMART goal here.
How to write a SMART goal in 5 steps
- Specific: name the action, not the result. "Walk after lunch", not "get healthier".
- Measurable: add a number: minutes, pages, days a week.
- Achievable: if you are less than 7 out of 10 sure you can do it on a busy week, make it smaller.
- Relevant: write one line on why it matters. You will need it in week three.
- Time-bound: pick an end date, then plan weekly check-ins, not just the finish line.
Where SMART goals fall short
Research supports specific, challenging goals over "do your best", and plans that say when and where you will act. But a 2022 review found the SMART acronym itself is not based on theory, is applied inconsistently and may not suit beginners, who can do better with a small process goal ("walk 10 minutes a day") than a big outcome target ("lose 10 pounds"). Use SMART as a checklist, then turn the goal into a daily habit: see how to build a habit, what research says about if-then plans and the habit tracker template.
Frequently asked questions
What does SMART stand for?
Specific, measurable, achievable, relevant and time-bound. Some versions use realistic for R or attainable for A; the idea is the same: a clear goal you can check and finish by a date.
What is an example of a SMART goal?
"Walk for 20 minutes after lunch on weekdays for the next 6 weeks, and log each walk." It says what, how much, when and until when, and it is small enough to keep.
Are SMART goals backed by research?
Partly. Research supports specific, challenging goals and when-and-where plans, but a 2022 review found the SMART acronym itself is not based on theory and may not suit beginners. Use it as a checklist, not a rule.
What is the difference between a SMART goal and a habit?
A SMART goal has an end date and a target. A habit is the daily action that gets you there. Turn your goal into one small daily step and track it.
Sources and evidence
- Locke and Latham (2002): Building a practically useful theory of goal setting and task motivation — Specific, challenging goals generally led to higher performance than vague goals such as doing your best.
- Swann et al. (2022): The (over)use of SMART goals for physical activity promotion — The SMART acronym is not based on scientific theory, is applied inconsistently and may not suit every goal, such as goals for beginners.
- Gollwitzer and Sheeran (2006): Implementation intentions and goal achievement — Adding a when-and-where plan linked to better follow-through across many studies.