Before setting your next goal, let's reflect on this one.
Your goal was
How did it go?
Did it
Some of it
Yet to start
Goals work best when they are honest, grounded and specific. This tool helps you build one that fits your actual life, plan for what might get in the way, and adjust it week by week.
S
Specific
A concrete action you can picture yourself doing. What exactly, when, how much.
M
Measurable
Something you can count or see. For example, "30 minutes, 3 times a week".
A
Achievable
Do you have what you need to do this? If not, what smaller step gets you closer?
R
Realistic & resourced
Given your life as it is right now, is this within reach?
T
Time-limited
A deadline gives you focus. You can always revise it.
1 of 9
Before we begin
Connect this goal to a value
Goals rooted in something that genuinely matters to you outlast motivation. What value does this goal serve? Type your own or use the suggestions.
Health
Connection
Growth
Creativity
Freedom
Stability
Simplicity
Knowledge
Integrity
Wellbeing
2 of 9
Specific
S
What exactly will you do?
A goal works best as a specific action you can picture yourself doing. Think: what, when, how much, where.
Starting wish: I want to get fit. Specific goal: I will do 10 sit-ups every morning before breakfast, in my bedroom, straight after I get out of bed.
3 of 9
Measurable
M
How will you measure it?
Choose something you can count or see.
Starting wish: I'll feel healthier. Measurable: 10 sit-ups per day, 7 days a week, tracked with a daily tick.
4 of 9
Achievable
A
Is this within your reach?
Think about you, with your actual life, right now.
5 of 9
Realistic & Resourced
R
What do you have and what do you need?
Resources include the practical, such as tools and money, and also people, routines, emotional support and time.
6 of 9
Time-limited
T
When will you work toward this?
Choose a timeframe that feels honest. You can always extend it.
1 week
2 weeks
1 month
3 months
6 months
7 of 9
Breaking it down
Obstacles and action steps
List everything that could get in the way, from the practical to the personal. Then decide what will make each one easier, and break the goal into the smallest steps you can.
Obstacles
Obstacle
What will make it easier
Obstacle
What will make it easier
Action steps
1
2
3
8 of 9
Before you commit
How likely are you to do this?
On a scale of 0 to 10, how likely is it that you will do this as written? Aim for 10. Anything lower points to something that could get in the way. Find it now, plan for it, and raise the number.
UnlikelyCertain
7
Scaling down example: Instead of "I will run 5km every morning," try "I will put on my running shoes and walk to the end of the street every morning." Start where you can actually start.
Your goal as it stands
Fill in the steps above and your goal will appear here.
9 of 9
Saved
Your SMART goal
The detail
Values
Specific
Why it matters
Measurable
Strengths
Shifts needed
Resources
Timeline
Action steps
Obstacles
Set a reminder
Add a weekly review reminder to your calendar to keep your momentum.