SMART Goal Sheet

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.