SMART goals are goals written to be Specific, Measurable, Achievable, Relevant and Time-bound. The acronym was first published by consultant George T. Doran in 1981 as a way to write clear management objectives, and it is now used worldwide for personal, health, study and career goals. A SMART goal turns a vague wish into a clear target with a deadline.
Last updated: 10 November 2026
Reading time: about 8 minutes
How we wrote this article: this article was written by Saj Ali. It explains the SMART framework, its origins and the goal-setting research behind it, with worked examples and a template, and every research claim links to its source.
SMART goals in brief
- S – Specific. Say exactly what you will do.
- M – Measurable. Decide how you will track progress.
- A – Achievable. Stretch, but within reach given your time and resources.
- R – Relevant. Make sure it matters to your bigger aims.
- T – Time-bound. Set a deadline or review date.
Contents
- What SMART Goals Are
- Where SMART Came From
- The Five Letters Explained
- What the Research Says
- How to Write a SMART Goal, Step by Step
- 12 SMART Goal Examples
- Free SMART Goal Template
- Common Mistakes and How to Fix Them
- SMART Goals and Other Frameworks
- Frequently Asked Questions
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What SMART Goals Are
A SMART goal answers five questions before you start: what exactly, how much, is it realistic, why does it matter, and by when? “Get fit” becomes “Walk 8,000 steps a day, five days a week, for the next eight weeks, tracked on my phone.” The second version tells you what to do today.
The framework is popular because it is simple, memorable and works across almost any area of life: productivity, health, money, study, business and relationships.
Where SMART Came From
George T. Doran, a consultant and former director of corporate planning, introduced the acronym in a short 1981 article in Management Review titled “There’s a S.M.A.R.T. way to write management’s goals and objectives”. His original letters stood for Specific, Measurable, Assignable, Realistic and Time-related. Over time “Assignable” became “Achievable” or “Attainable”, and “Realistic” often became “Relevant”, which is the version most people use today.
SMART sits on top of decades of goal-setting research. Psychologists Edwin Locke and Gary Latham summarised 35 years of studies showing that specific, challenging goals generally lead to better performance than vague “do your best” goals, as long as people are committed, get feedback and have the skills needed (Locke and Latham, 2002).
The Five Letters Explained
| Letter | Question to ask | Weak version | SMART version |
|---|---|---|---|
| Specific | What exactly will I do? | “Read more” | “Read one non-fiction book” |
| Measurable | How will I know I have done it? | “Save money” | “Save USD 200 a month” |
| Achievable | Is this realistic with my time and resources? | “Run a marathon next month” | “Run a 5K in 10 weeks” |
| Relevant | Why does this matter to me now? | “Learn Italian because everyone is” | “Learn conversational Italian for my move to Milan” |
| Time-bound | By when? | “Someday” | “By 31 March” |
Some people add extra letters. SMARTER often adds Evaluated and Reviewed, which builds in a regular check on progress.
What the Research Says
| Research finding | What it means for your goals |
|---|---|
| Specific, challenging goals usually beat vague goals (Locke and Latham, 2002) | Be precise and aim a little high |
| Setting goals has a reliable effect on behaviour change, especially when goals are public or set with others (Epton et al., 2017) | Share your goal or set it with a friend |
| If-then plans improve follow-through (Gollwitzer and Sheeran, 2006) | Add a cue for when you will act |
| Clear SMART objectives help programmes plan and evaluate progress (Bjerke and Renger, 2017) | Measurement makes review easier |
| For complete beginners in physical activity, open “see how many you can do” goals can sometimes feel more enjoyable (Swann et al., 2023) | Try an open goal first, then make it SMART |
The overall picture is that clear, specific goals help most people, and they work best with commitment, feedback and a plan for when and where you will act.
How to Write a SMART Goal, Step by Step
- Start with the wish. Write it in your own words: “I want to feel less stressed.”
- Make it specific. What would you actually do? “Practise a 10-minute breathing or meditation session.”
- Make it measurable. “Five days a week, ticked off in my calendar.”
- Check it is achievable. Do you have 10 minutes? Could you start with five? A goal you hit builds confidence.
- Check it is relevant. Why this, now? “Because I want to sleep better and feel calmer at work.”
- Make it time-bound. “For the next six weeks, then review.”
- Add an if-then plan. “If I finish brushing my teeth at night, then I will start my meditation app.”
- Write it down and share it. Tell a friend, partner or colleague, or set it together.
Final goal: “For the next six weeks, I will meditate for 10 minutes five nights a week, straight after brushing my teeth, and tick it off in my calendar, so I feel calmer and sleep better.”
12 SMART Goal Examples
Health and wellness
- Walk 8,000 steps a day, five days a week, for eight weeks, tracked on my phone.
- Drink water instead of fizzy drinks on weekdays for 30 days.
- Go to bed by 11pm on weeknights for the next month to support better sleep.
Career and study
- Apply for three relevant jobs every Sunday until 31 January.
- Complete one module of my online course each week for 10 weeks.
- Give one short presentation at a team meeting by the end of the quarter to build public speaking confidence.
Money
- Save USD 200 (about GBP 150 or EUR 175) from each monthly pay cheque into a separate account for 12 months.
- Track every purchase in an app for 30 days, then set one spending limit.
Relationships and personal growth
- Have a phone-free dinner with my partner every Friday for two months.
- Call one friend or family member each week for the next 12 weeks to reduce loneliness.
- Write three things I am grateful for in my journal four nights a week for one month.
- Read 20 pages of a self-help book every weekday until I finish it.
Free SMART Goal Template
Copy this into your notes app or planner.
| Prompt | Your answer |
|---|---|
| My goal in one sentence | |
| Specific: exactly what will I do? | |
| Measurable: how will I track it? | |
| Achievable: what do I need, and is it realistic? | |
| Relevant: why does this matter to me? | |
| Time-bound: deadline or review date | |
| If-then plan: when and where will I act? | |
| Main obstacle and how I will handle it | |
| Who will I share it with? |
Common Mistakes and How to Fix Them
- Too many goals at once. Pick one to three. Focus is part of what makes goals work.
- Measuring outcomes you do not control. “Get promoted” depends on others. “Complete the leadership course and ask for feedback monthly” is in your hands.
- No review date. Put a calendar reminder to check progress every week or two.
- All-or-nothing thinking. Missing one day does not cancel the goal. Restart at the next opportunity.
- Forgetting the why. A goal that does not connect to your values is easy to drop. Our page on motivation helps here.
SMART Goals and Other Frameworks
SMART works well alongside other tools:
- The GROW model helps you explore options before setting a SMART goal.
- WOOP (Wish, Outcome, Obstacle, Plan) adds a look at what could get in the way.
- OKRs (Objectives and Key Results) pair an inspiring objective with measurable results, popular in companies.
- Habit-based approaches focus on systems rather than outcomes. Many people set a SMART goal and then design a daily habit to reach it.
- Big-picture visions. Some people start with manifestation or a vision board, then use SMART goals to turn the vision into steps.
Frequently Asked Questions
What does SMART stand for?
Specific, Measurable, Achievable, Relevant and Time-bound. Some versions use Attainable or Realistic instead of Achievable or Relevant.
Who invented SMART goals?
George T. Doran introduced the acronym in a 1981 article in Management Review.
Do SMART goals work?
Decades of goal-setting research show that specific, challenging goals usually lead to better performance than vague goals, especially with commitment and feedback.
What is an example of a SMART goal?
‘Save USD 200 from each monthly pay cheque into a separate account for 12 months.’
How many SMART goals should I have?
One to three at a time is easier to focus on and track.
What is the difference between SMART and SMARTER goals?
SMARTER adds Evaluated and Reviewed, which builds in regular check-ins on progress.
Can I use SMART goals for personal life, not just work?
Yes. They work for health, money, study, relationships and hobbies.
What if I miss my SMART goal?
Review what got in the way, adjust the plan or timescale, and restart. A missed target is useful feedback.
Key Takeaways
- SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound.
- George T. Doran introduced the acronym in 1981.
- Goal-setting research supports specific, challenging goals with commitment and feedback.
- Add an if-then plan and share your goal to improve follow-through.
- Use the template, keep goals few, and review them regularly.
- Combine SMART with GROW, WOOP or habit systems for best results.
Explore More on Self Help Supermarket
Use these pages alongside this one:
- The GROW Model – a coaching framework for setting goals
- Productivity – systems that support your goals
- Motivation – finding and keeping your why
- The Success Principles – Jack Canfield’s lessons on goals
- Delulu Manifestation – bold belief plus a plan
- Procrastination – getting started on your goals
- McClelland’s Motivation Theory – achievement, affiliation and power needs
- The Wheel of Life – find which life areas to set goals for
- Personal Values Quiz – discover your core values
- Muhammad Ali on Self-Belief – affirmation and confidence lessons
- Flow State Podcasts and Videos – listening and watching to understand flow
- DreamHost for Self-Help Bloggers – plans, prices and setup for a growth blog
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- Doran, G. T. (1981). There’s a S.M.A.R.T. way to write management’s goals and objectives. Management Review, 70(11), 35–36.
- Locke, E. A., and Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705
- Epton, T., Currie, S., and Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260
- Gollwitzer, P. M., and Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. https://doi.org/10.1016/S0065-2601%2806%2938002-1
- Bjerke, M. B., and Renger, R. (2017). Being smart about writing SMART objectives. Evaluation and Program Planning, 61, 125–127. https://doi.org/10.1016/j.evalprogplan.2016.12.009
- Swann, C., et al. (2023). The (over)use of SMART goals for physical activity promotion: A narrative review and critique. Health Psychology Review, 17(2), 211–226. https://doi.org/10.1080/17437199.2021.2023608
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.