Guide

SMART goals explained

SMART stands for specific, measurable, achievable, relevant and time-bound. A SMART goal is written so you can tell exactly when you have reached it. Example: walk for twenty minutes on five days a week for the next six weeks.

Updated 21 October 2026. Sources named on the page.

What each letter means
Three worked examples
A one line template
Where the idea comes from

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What each letter means

Specific: say exactly what you will do. Measurable: say how you will count it. Achievable: pick something you can do with your current time and energy. Relevant: make sure it matters to you. Time-bound: give it a start and an end.

Example one: walking

Not "get fitter", but "walk for twenty minutes on five days a week for the next six weeks". It is specific, easy to count, realistic for most people, linked to fitness and has an end date.

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Example two: sleep

Not "sleep better", but "be in bed with the lights out by 10:30 pm on weekdays for the next four weeks". The target and the time frame are clear and you can tick it off.

Example three: journaling

Not "write more", but "write three lines in my journal on at least five evenings a week until the end of the month". Small enough to do and clear enough to check.

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A one line template

I will [do what] [how often or how much] by [date], so that [why it matters]. Write it on a goal setting worksheet or at the top of a journal page and check in once a week.

Where it comes from

The SMART idea is usually credited to George T. Doran, in a 1981 article in Management Review. It began as a way to write business objectives and is now used for personal goals too. Different sources give slightly different words for the letters.

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When SMART is too tight

A goal this precise can feel rigid. If it makes you anxious, loosen the numbers, or pair it with a habit you can do on most days. The point is clarity, not pressure.

Questions

What does SMART stand for?

Specific, measurable, achievable, relevant and time-bound. Some lists use slightly different words for A and R.

Can you give an example of a SMART goal?

Walk for twenty minutes on five days a week for the next six weeks.

Who invented SMART goals?

It is usually credited to George T. Doran, in a 1981 Management Review article.

How do I track a SMART goal?

Write it down, tick off each day on a tracker, and review it once a week. A goal setting worksheet and a habit tracker printable are both free here.

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