SMART goals turn a vague wish like “get healthier” into a clear plan: Specific, Measurable, Achievable, Relevant and Time-bound. They work best when you pair each goal with a short action plan (when, where and how) and a backup plan for obstacles, then track and adjust weekly. Start with two or three goals at a time, focused on behaviours you control.
Why goals help with health changes
Goals give you direction and a way to know whether what you’re doing is working. A review of goal setting and action planning for health behaviour change notes that challenging goals tend to produce better results than easy ones when you’re committed to them, but also that simply setting a goal often isn’t enough. The key is turning the goal into a concrete plan.
The CDC’s advice on losing weight makes a similar point: set specific goals you can reach in a realistic time, focus on two or three at once, and avoid unrealistic targets that can be discouraging.
The SMART framework, step by step
| Letter | Question to ask | Vague | SMART |
|---|---|---|---|
| Specific | What exactly will I do? | Exercise more | Walk briskly after dinner |
| Measurable | How will I know I did it? | Be more active | 30 minutes, five days a week |
| Achievable | Can I realistically do this with my current schedule and health? | Run every day | Walk five days, rest two |
| Relevant | Why does this matter to me? | Because I should | To have more energy to play with my kids |
| Time-bound | By when, or for how long? | Someday | For the next four weeks, then review |
Put together: “For the next four weeks, I’ll take a 30-minute brisk walk after dinner on five days a week so I have more energy for my kids.”
Make your goals more likely to stick
Frame goals as something to do, not something to avoid
The same review explains that “approach” goals (moving toward something) are linked with more positive thoughts than “avoidance” goals. So instead of “stop snacking at night,” try “have a cup of herbal tea and read after dinner.” Instead of “quit fast food,” try “pack lunch four days a week.”
Focus on behaviours, not only outcomes
Outcomes like a number on the scale depend on many things you can’t fully control. Behaviours such as walking, cooking, sleeping and eating vegetables are in your hands. The review also suggests pairing performance targets with skill-building (“mastery”) goals, like learning three new vegetable recipes, so a missed target doesn’t feel like proof you can’t do it.
Keep weight goals realistic
If weight is one of your goals, the CDC notes that people who lose weight gradually, about 1 to 2 pounds a week, are more likely to keep it off, and that even a 5% loss (10 pounds for someone weighing 200 pounds) can improve blood pressure, cholesterol and blood sugar.
Add an action plan and a coping plan
An action plan spells out where, when and how you’ll act, and is best kept to about a week before you review it. A coping plan names likely obstacles and decides your response ahead of time. The review describes combining the two as more helpful than an action plan alone.
- Action plan: “Monday, Wednesday and Friday at 7 p.m., I’ll walk the loop around my neighbourhood.”
- Coping plan: “If it’s raining, I’ll do a 20-minute indoor walking video in the living room.”
A quick confidence check helps: on a scale of 1 to 10, how sure are you that you’ll follow this plan? The review suggests that if your answer is below 7, make the plan easier.
SMART goal examples
Physical health
- Movement: “Do a 20-minute body-weight strength routine on Tuesdays and Thursdays for six weeks.”
- Nutrition: “Include a vegetable or fruit at every lunch and dinner this week.”
- Hydration: “Carry a refillable water bottle to work and finish it twice each workday.”
- Sleep: “Turn off screens at 10 p.m. and be in bed by 10:30 on weeknights for the next month.”
- Screen time: “Limit social media to 30 minutes a day using my phone’s timer for two weeks.”
Mental wellness
- Calm: “Practise five minutes of guided breathing each morning before breakfast for three weeks.”
- Stress: “Take a 10-minute walk outside during my lunch break on workdays.”
- Gratitude: “Write down three specific things I’m grateful for before bed, five nights a week.”
- Connection: “Call or visit a friend or family member at least once a week.”
Track and adjust
Tracking is what makes a goal measurable. A meta-analysis of 138 studies found that monitoring progress improved goal attainment, with larger effects when progress was physically recorded or shared with others. Simple ways to do this:
- Check off each day on a calendar or habit tracker.
- Use a fitness or food app if you like data.
- Keep a short weekly note in a journal (our post on journaling for health has a template).
- Share your progress with a friend or partner (see how accountability partners help).
At the end of each week, ask: What worked? What got in the way? What will I keep, change or drop? If a goal feels too easy, raise it slightly. If you keep missing it, make it smaller rather than giving up.
Common mistakes to avoid
- Too many goals at once. Two or three is plenty.
- Goals that are too big. “Lose 20 pounds in two weeks” sets you up for disappointment.
- No measure. If you can’t tell if you did it, rewrite it.
- Goals that don’t match your values. If the “why” isn’t yours, motivation fades.
- All-or-nothing thinking. Missing a day is information, not failure.
Adjusting goals to your stage of life
- Young adults: build foundation habits like cooking simple meals, regular sleep and a movement routine you enjoy.
- Busy working adults and parents: choose short, flexible goals, such as 10-minute walks or batch-cooking on Sundays.
- Older adults: include balance and strength goals, social connection and regular checkups.
Folding goals into your daily rhythm also helps: a short morning plan to name the day’s one health action, and a two-minute evening reflection on how it went. For more on setting goals that fit you, see our guide to goal setting in health.
When to check with a professional
If you have a health condition, take medications, are pregnant, or are planning a major change to your diet or exercise, check with your doctor first. A registered dietitian, physiotherapist or mental health professional can help you set goals that are safe and realistic for you.
Key takeaways
- Write goals that are specific, measurable, achievable, relevant and time-bound.
- Frame goals as actions to take, and focus on behaviours you control.
- Add a one-week action plan and a coping plan for likely obstacles.
- Track progress in writing, and review and adjust every week.
- Limit yourself to two or three goals at a time.