SMART Goal-Setting

4 min read

Occupational therapists know that not all goals are created equal, that’s why we write SMART goals! SMART is an acronym for a goal that is: Specific, Measurable, Attainable, Relevant, and Time Sensitive. SMART goals are great tools for creating and executing a plan. By following this framework, you can effectively outline goal objectives and create a clear path towards your success. Keep reading to learn how to create a SMART goal with tips on how to achieve it.

Specific

The first step in creating a SMART goal is the most obvious—what is it that you want to achieve? Create a clear and concise goal for yourself. For example, saying: “I will walk every day during my lunch break” is a smarter goal than simply stating “I will be more active”. Increasing the specificity of your goal can help you to visualize what it is you are trying to achieve and establish a clear plan of action.

*Tip: Visualization

Visualization is a great strategy to make your goal a reality. Your goal should be something that you can imagine yourself doing; let this image anchor you in your goal-setting process and be something that you can return to in the future. Simple ways to externally visualize your goal are to write it out on paper, such as in a journal, post-it note, or vision board. This visual cue will be your inspiration so be sure that it is visually appealing to you and is placed somewhere that you will frequently see it.

Measurable

The second step in creating a SMART goal is to consider how you measure progress toward your goal and know when you have achieved it. Establishing an objective measure is the cornerstone of goal-setting. It makes a goal more tangible all while indicating if you’re on track with your goal or if adjustments should be made. Going back to our previous example, “I will walk every day during my lunch break [for 30 minutes]”, is enhanced by quantifying that you intend to walk for half an hour. As you work towards your goal, you will recognize if you easily reach your 30-minute mark or if most days you only walk for about 10 minutes. Having this data is valuable since we don’t always recognize the slight progress we make day to day.

*Tip: Record and Adjust

Consistently measure progress towards your goal. You can do this in a journal, habit tracker, notes apps, fitness watch, calendar, progress chart, etc. to monitor your achievements. For example, jot down how many minutes you’ve walked each work day—is there a day of the week you consistently miss? Look for patterns in your environment and behavior on these specific days that could be barriers impeding your success.

Attainable

While I support setting ambitious goals, I recommend being realistic about what you can achieve given your environmental factors and resources (ie. time, energy, your current level of function, etc.). Set goals that challenge you but are attainable; occupational therapists call this the Just Right Challenge. You can always upgrade your goals—or make them more challenging—as you demonstrate mastery of the initial goal. If you find yourself consistently falling short, reassess your approach and make necessary adjustments. Remember, flexibility is key in adapting to unexpected circumstances and overcoming obstacles; this is not a sign of weakness or failure, it is a sign of resilience and perseverance.

*Tip: Break it Down

Once you've defined your goal, break it down into smaller, manageable steps. This approach makes the goal less overwhelming and allows you to focus on one step at a time. For example, if your goal is to walk for 30 minutes each day, break it down into smaller tasks such as clearing those 30 minutes during lunchtime from other commitments, having comfortable shoes readily available, and choosing a walking route that you know you will enjoy.

Relevant

Your SMART goal should be relevant to your values and beliefs. It should also be complementary to your current lifestyle. This is a balancing act as you create goals to enact a change in your life while also honoring who you are in the present. If you value leading an active lifestyle, walking 30 minutes at lunch is a great way to start as it is a small habit that can be incorporated into your existing work schedule. People generally take the path of least resistance to save mental energy; use this to your advantage when goal-setting for improved success.

*Tip: Share your Goal

Sharing your goal with someone you trust is a great way to be encouraged yet held accountable when working towards goals. Surround yourself with positive influences, such as like-minded individuals or a mentor who can provide guidance and support. You can also consider joining communities or groups related to your goal where you can connect with others pursuing similar objectives. For instance, you can start a walking group at lunch with other people in your workplace who share the goal of being more active. If this doesn’t take off, consider calling a friend during your walk to keep yourself accountable and motivated. Creating a supportive environment can significantly enhance your chances of success—do not underestimate your community!

Time Sensitive

Your SMART goal should have a clear timeline. This gives you perspective and helps break your goal into smaller, more attainable steps as previously suggested. By adding a deadline, our example goal now becomes: “I will walk during my lunch break for 30 minutes by the end of next week (or ideally a specific date)”. This is a much more actionable goal with a deadline not too far into the future. Typically occupational therapists create short-term and long-term goals to be achieved in one and two weeks respectively. The short-term goal is a building block to support the ultimate long-term goal. These goals have reasonable timelines with opportunities to adjust the goals as needed.

*Tip: Incentivize

Create incentives for yourself as you progress with a larger prize when your goal is ultimately reached. This will keep you motivated on your journey. For instance, if you have a podcast you particularly enjoy, consider saving it for your 30-minute lunch walk. This will incentivize being consistent with your goal and help create a habit of it. This also ties into the tip of creating a goal that aligns with your current values and schedule—if you already plan on listening to your podcast why not do it while achieving your goals?

In Summary

Reaching your SMART goals is a rewarding experience and the foundation for personal growth. By following the SMART outline you are setting yourself up for success for making your aspirations a reality. Remember to be specific, break down your goals into manageable steps, track your progress, stay realistic, and create a supportive environment. If you would like guidance with creating your SMART goals, assistance creating a plan of action, and/or practical support if you’re having difficulties overcoming your roadblocks to success, consider consulting with me, I would love to help!