Achieve success with S.M.A.R.T.E.R goals.
A step-by-step guide on how to achieve your goals.
Have you set your New Year’s resolutions or goals in January, only to start missing the target by February? I hear you! You’re not alone.
SBS News shared these insights to Australians’ New Year’s resolutions:
Key statistics
74% of Australians make New Year’s resolutions, with the most popular being health-related:
39% aim to improve their diet,
37% want to boost fitness, and
33% hope to lose weight.
However, only about 8% achieve their resolutions, and 88% fail within the first two weeks!
Why do most resolutions fail?
According to Professor Ron Borland, resolutions often fail because they’re made impulsively, without a clear plan or consideration for how to sustain changes once normal routines resume after the holidays. Many people set overly ambitious or vague goals, which aren’t easily integrated into daily life
So, what is the answer to achieve our goals?
You’ve heard about S.M.A.R.T. goals, but have you heard of S.M.A.R.T.E.R. goals?
S.M.A.R.T. goals are an acronym that represents a framework for setting effective and well-defined goals.
Each letter in the acronym stands for a specific characteristic of a goal that contributes to its clarity and achievability.
Before choosing a specific goal, try this.
Find a strong emotional reason for your goal. Start by asking yourself, "What happens if I don’t reach it?" Keep asking "What’s so bad about that?" after each answer, until you find something that triggers a strong emotion. If you don’t feel strongly, change your goal.
Step 1: - Specific
When you chose your goal/s and write them down, whatever they may be; healthy eating, weight loss, start exercising, read more etc, they need to be very specific and clear, answering the questions of what, who, where, when, and why.
What exactly do you want to achieve?
Who is involved or responsible?
Where will it take place (if applicable)?
Why is this goal important?
Being precise provides a clear direction.
For example: Instead of saying ‘I want to exercise’, be more specific with your what, who, where and why and say ‘I will walk for 30 minutes, 5 days a week' or ’In the next month, I will increase my steps from 6 000 steps a day to 8 000 steps per day.”
Step 2: - Measurable
Now that you’ve chosen your what, who, where, when, and why of your goal, it time to think about what your goal/s will look like?
How would you know when you have achieved it?
How will you track progress?
Goals should include a way that allows progress or a way in which the goal, once achieved, can be measured.
This includes a measurable metric that allows you to monitor your accomplishment and determine when you have achieved your goal.
According to research by Teresa Amabile from Harvard Business School, tracking these small, achievable steps can keep you motivated and help you feel a sense of accomplishment as you progress on your journey.
“In psychology, there is a core principle, if you can measure it, you can change it.
Measurements serve as a source of inspiration to allow you to see where you began and where you are.”
For example, a measured goal is to measure progress by keeping track either by a wearable tracking tool like a Fitbit or Apple watch, or using a workout planner (Complete the form below to request your printable PDF for Daily Workout Planner)
Regardless of which method you use for tracking your goal, they should track your the duration and intensity of each workout session.
For example: If you want to do 30 minutes of moderate-intensity cardio exercise 3 days a week, then you would use the following:
Frequency:
To track the 3 days that you are working out, you would either use your diary or calendar or fitness app to mark off each day you complete a session.Duration:
To measure the time spent on each session and to ensure that you meet the 30 minutes, you could track your time using a fitness tracker.Intensity:
To keep track of the intensity of the exercise, you could use a heart rate monitor or heart rate zone tracker or perceived exertion, ensuring that you are staying well on track to keeping your objective of regular, moderate-intensity cardio exercise.
“Keeping track of your goals also helps you identify the successful journey along the way to achieving the end result,” says Dr. Perlus. “You also can evaluate plateaus or ‘glitches’ in your progress and tweak your efforts.”
Step 3: - Actionable/Attainable
Is the goal realistic and attainable given your resources and constraints?
What small actionable steps will you take to reach your goal?
Do you have the necessary support to achieve that goal i.e. do you need a coach?
I must just add that your goals should be yours alone, not one that your BFF's or anybody else has suggested you make.
YOUR goal will drive you to achieve it. You can’t be driven to achieve someone else’s goals.
While it's good to set ambitious audacious goals, they should still be within reach.
Take into consideration the time you have available to invest in your goal, the money or other resources it may need and the effort it will take to reach that goal.
An example of achievable or attainable goals for eating healthy: Ensure the goal is realistic and attainable based on your lifestyle and dietary preferences. Gradually incorporate healthier food choices instead of making drastic changes.
Or if you’re wanting to start exercising, choose an exercise routine that fits your current fitness level and gradually increase intensity to avoid injury or burnout.
On that note, if you have never exercised before, or if it has been a while, start small and as a beginner. I have seen it so many times when women start exercising, they exercise everyday for hours, only to burnout and hate exercising, finding it too hard.
Step 4: - Realistic/Relevant
Goals should be aligned with your values, overall objectives and contribute to your broader aspirations.
They need to make sense in the context of your larger mission or purpose.
Examples for eating healthy is to align your dietary goals with your overall health objectives, such as weight management or improving energy levels.
Or if you’re starting to exercise, relate your exercise goal to broader health goals, like reducing the risk of chronic diseases or improving mental health.
As previously mentioned in Step 3, when choosing your goal/s they must be relevant or realistic and attainable based on your lifestyle, family and work commitments, dietary preferences, time allocated and resources available to achieve them.
Step 5: - Time-bound
Goals should have a specific timeframe or deadline. This will keep you accountable.
When will you start working on your goal?
This helps create a sense of urgency and provides a timeframe for evaluation and completion.
You could have a 3 or 6 month goal.
Just a note on that; if you are a procrastinator, you may benefit from having a weekly goal instead of a longer term goal like a 3 or 6 month one.
An example of time-bound goals relating to eating healthy is to set a timeframe for achieving specific changes during the week, like "reduce eating fast foods to once a week within the next month."
With regards to starting to exercise: Start with a timeline, like "I will start exercising on Monday and then set milestones for increasing the duration or intensity over time.
Now we expanded S.M.A.R.T. to become S.M.A.R.T.E.R: -
Step 6: - Evaluate
Regularly assess your progress and adjust your goals as needed, they shouldn’t be written in stone.
Evaluation allows you to stay on track, identify potential obstacles, and make necessary changes to your approach. Life happens.
Regularly assess your progress by either reviewing your food journal, checking fitness improvements, like how much you have increased your time or distance if walking was your goal.
Adjust your plan based on the evaluation, whether it involves tweaking your diet or modifying your exercise routine.
Step 7: - Reassess
Periodically re-assess the relevance and feasibility of your goals. Circumstances and priorities may change, requiring adjustments to your objectives.
“The only way to make sustainable, long-term progress toward your goal is to be consistent. Consistency is the real “secret” to success. Put in the work, day after day, and all that hard work will add up over time.”
Putting it all together: Practical tips to make your goals stick
1. Connect every goal to a ‘Why’
Before you even start writing down your goals, ask yourself:
Why do you want to achieve this goal?
Why is this goal important to your happiness or wellbeing?
Why now?
How will achieving this goal make you feel?
For example, instead of just wanting to “get fitter,” you might say:
“I want to work out to increase my bone density and improve my muscle strength so I can play with my grandkids and climb stairs without getting tired.”
Tip: Use this simple statement:
“I want to ______________ so that I can _____________.”
(Inspired by Allison Walsh, Harvard Business Review)
2. Write your goals down
Write your goals on paper—not just on your phone or computer. Seeing them in black and white makes them real, helps you clarify them, and keeps you focused.
Research shows:
You’re 42% more likely to achieve your goals just by writing them down (Dr. Gail Matthews, Dominican University).
3. Make them visible
But don’t just write your goals in a diary and forget about them. Place them somewhere you’ll see every day—on your bathroom mirror, fridge, or next to your light switch. Move them around occasionally to keep them fresh in your mind.
4. Break your goals down
Big goals can be overwhelming. Break them into small, manageable steps.
For example, if you want to walk 30 minutes 3 days a week but can only manage 10 minutes now, start with 5 minutes after each meal and gradually increase your time.
5. Time to take action
Once your goal is written down, outline the smaller steps you’ll take each day, week, or month.
Example: To run a 5K in 12 weeks, start with short intervals of walking and running, and build up gradually. Now, block out time in your diary or calendar to exercise, just as you would a doctor’s appointment..
6. Remove obstacles before you begin
Think about what might get in your way. Write down any obstacles, excuses, or fears, and brainstorm how you’ll overcome them. This makes them less daunting.
7. Celebrate every win
After you complete a task or reach a milestone, take a moment to celebrate, even small victories. This boosts your motivation and makes it more likely you’ll keep going.
In summary:
To make your resolutions last, focus on clear planning, realistic expectations, and self-kindness. Use the S.M.A.R.T.E.R. approach to turn vague intentions into actionable steps, and remember that setbacks are normal—what matters is your willingness to adjust and keep moving forward.