Let’s break SMART down into its bare bones and look at different example of each aspect:

Specific → Describe your goal in as much detail as possible. Keep your focus on one goal at a time.

• Poor example: I want to lose weight
• Good example: I want to lose 10 pounds
• Great example: I want to lose 10 pounds of fat

Measurable → How will you measure what success looks like for this goal?

• Poor example: I will weigh myself on Jul 3, 2022
• Good example: I will keep track of my food
• Great example: I will journal all my meals, snacks, and water and log my exercises in my smartwatch

Attainable → Ensure you have all the resources and skills you need to make this goal possible

• Poor example: I will buy equipment to use at home
• Good example: On weekends, I will use the free-weights at the house to complete a 20-minute circuit
• Great example: On weekends, I will use the free-weights at the house for a 20-minute circuit then walk the dog for 30 minutes.

Relevant → Why is this goal important to you?

• Poor example: My doctor told me to lose weight
• Good example: I am tired when I walk up the stairs
• Great example: I have 4 grandchildren that I want to play and be involved with as they grow up.

Timely → Give yourself a deadline to complete this goal and be strict about it! Remember to be realistic.

• Poor example: I want to lose 10 pounds by tomorrow
• Good example: I want to lose 10 pounds in 3 weeks
• Great example: I want to lose 10 pounds in 2 months

The result? A detailed, realistic, and measurable goal that you have set in place.

Here’s an example with all aspects of the SMART principles put together:

I want to lose 10 pounds of fat in 2 months (July 4 2022). I will achieve this by going to the gym 3 times per week and using my free-weights at the house on the weekends to perform a 20-minute circuit and walk the dog for 30 minutes. To help me track my progress, I will journal all my meals, snacks, and water intake each day and log my exercises in my smartwatch. I want to lose 10 pounds so that I can play with my 4 grandchildren.

Setting goals following this principle removes all the guesswork about how you will make the goal possible.

You have the tools, now get out there and crush those goals.