PR8: SMART Goal Sheet

A vague wish—“I should work out more”—rarely survives Monday morning. A SMART goal (Specific · Measurable · Achievable · Relevant · Timed) turns that wish into a contract: “Walk 7,000 steps before 8 p.m. on weekdays for the next three weeks.”

Decades of research on goal-setting (Locke & Latham) show that writing one crystal-clear goal and a weekly check-in doubles completion rates compared with “do your best” intentions. SMART goals also dovetail with values work from SM9 and the activity data you’ve collected in BA1-BA3.

Goal: Draft one SMART goal today, review it every Sunday night for four weeks.
Setup: 10 min  Weekly review: 5 min

SMART Goal Guidelines

S — Specific
What exactly will you do?
Example: “Walk outside.”
Tip: Use an action verb + clear context.

M — Measurable
How will you know it’s done?
Example: “7,000 steps (phone pedometer).”
Tip: Use numbers or yes/no completion.

A — Achievable
Confidence rating 1–10? Aim for 7 or higher.
Example: “Confidence 8/10.”
Tip: If it’s under 7, shrink the goal by 10–20%.

R — Relevant
What value (SM9) or problem (PR1) does it support?
Example: “Supports value: Vitality.”
Tip: Relevance increases motivation.

T — Timed
When, how often, start/finish dates?
Example: “Mon–Fri, before 8 p.m., next 3 weeks (July 1–21).”
Tip: Put dates in your calendar now.

Build Your Goal (5 Steps)

Pick a Domain: Health, study, finance, relationships—where one change moves the needle.

Draft the SMART Line: Use the structure above to write one clear SMART goal.

Check Confidence (0–10): If it’s under 7, simplify the goal or extend the timeline.

Identify First Action Cue: Choose a 5-min-or-less starter step (e.g., lay out walking shoes tonight).

Schedule Weekly Reviews: Set a 15-min Sunday night check-in; rate progress (0–100%) and revise if needed.

Can I have multiple SMART goals?

Start with one. After two successful review cycles you can run two—as long as they live in different domains.

What if life blows up the timeline?

Shift the T and re-check A. Adjusting is strategy, not failure.

Do I punish myself for misses?

No—use misses as data. Ask “What blocked me?” then tweak cue, size, or support.

How does this differ from BA4 Graded Tasks?

SMART is the destination; Graded Tasks map the ladder. Use both together for big projects.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.