SMART goals examples: a guide to setting and achieving your goals

Setting goals is a fundamental aspect of personal and professional development. However, not all goals are created equal. To maximize the effectiveness of your objectives, it's essential to adopt the SMART framework.

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This method ensures that your goals are clear, realistic, and time-sensitive, enhancing your chances of success.

What are SMART goals?

SMART goals follow a specific framework to achieve goals. You can use this method for any type of goal — personal, professional, financial, and more. You can also use the SMART goal framework for short-term and long-term goals.

Understanding SMART Goals

• Specific: A specific goal clearly defines what you want to accomplish. It answers questions like: What do I want to achieve? Why is this goal important? Who is involved?
• Measurable: Measurable goals allow you to track your progress and determine when you've achieved your objective. This involves quantifying your goal with metrics or data points.
• Achievable: An achievable goal is realistic and attainable within your current resources and constraints. It should challenge you but still be possible.
• Relevant: A relevant goal aligns with your broader objectives and values. It ensures that the goal matters to you and is worthwhile.
• Time-bound: Time-bound goals have a clear deadline or timeframe, creating a sense of urgency and prompting action.

Once you’ve checked all these boxes, you’re left with a detailed goal-setting plan that keeps you focused and headed in the right direction. 

Using the SMART goal framework helps direct your actions toward reaching your goals. Framing your plans this way highlights potential challenges, letting you chart a detailed course that accounts for obstacles.

Developing an action plan that works for you can be difficult. But talking to friends or a life coach can help you set goals that will most benefit your future. It also gives you the social support you need to stay motivated and accountable.

Where do SMART goals come from?

Goal-setting theories and studies have been around for quite some time, but we have George T. Doran to thank for the SMART acronym and its accompanying goal framework. Building on existing goal-setting theory, Doran published his method in 1981 for use in business and management.

When he came up with the framework, many US businesses weren’t effectively setting goals or implementing successful planning processes. Doran used his framework to ensure managers had a solid template for creating meaningful, detailed objectives, such as increasing profitability and setting team benchmarks.

Doran’s original acronym stood for Specific, Measurable, Assignable, Realistic, and Time-related, focusing on delegating tasks in a corporate structure. It has since been adapted to fit a wide range of personal and professional ambitions.

Fast-forward to the present, and thousands of organizations and individuals use the SMART goal-setting method to achieve all manner of organizational and life goals.

Benefits of implementing SMART Goals

1. Provides clarity and focus

SMART goals eliminate ambiguity by defining clear objectives. A well-structured goal answers essential questions like what needs to be achieved, how success will be measured, and by when–keeping you focused and on track.

2. Enhances motivation and commitment

Having a specific and measurable goal creates a sense of purpose, making it easier to stay motivated. SMART goals provide tangible benchmarks that encourage progress, reinforcing commitment and discipline.

3. Improves time management

By setting deadlines and breaking goals into manageable steps, SMART goals help prioritize tasks and allocate time effectively. This prevents procrastination and ensures steady progress.

4. Facilitates better decision-making

SMART goals align with broader objectives, making it easier to filter out distractions and focus on what truly matters. This clarity leads to more strategic decision-making, both personally and professionally.

5. Encourages accountability and tracking

With measurable outcomes and deadlines, SMART goals enable regular progress-tracking. This allows for adjustments when needed and provides a sense of accomplishment when milestones are met.

6. Boosts efficiency and productivity

By breaking larger ambitions into achievable steps, SMART goals streamline efforts and prevent wasted time on unrealistic or vague aspirations. This leads to better results with less frustration.

7. Enhances confidence and growth

Successfully reaching SMART goals builds confidence and encourages continuous self-improvement. Small wins reinforce belief in one's ability to set and accomplish future goals.

10 examples of SMART goals

Before setting your own professional and personal goals, it may help to see some practical examples for work and life. Take note of these leadership, personal development, and work goals:

1. SMART goal for running a marathon

• Specific: I’d like to start training every day to run a marathon.
• Measurable: I will use a fitness tracking device to track my training progress as my mileage increases.
• Attainable: I’ve already run a half-marathon this year and have a solid baseline fitness level.
• Relevant: I value my health and wellness, and this fitness goal will help me sustain that.
• Time-bound: The marathon is in June of next year, so I must be ready by then.

2. SMART goal for writing a book

• Specific: I have an idea for a story, and I want to turn it into a novel.
• Measurable: It should be at least 100,000 words long, and I want to spend at least three hours each day working on it.
• Attainable: I’m retired, so I have more time for this project. I am an avid reader and writer, so I know what makes a good story and a compelling read.
• Relevant: Reading and writing have always been a passion of mine, which motivates me to become an author myself.
• Time-bound: I’ll start writing in the first week of July and finish my first draft by December.

3. SMART goal for building a better relationship

• Specific: I want to build a better relationship with my father, in which I’m more aware of his well-being.
• Measurable: I’ll talk to him over the phone twice weekly and meet up for breakfast every Sunday. I will set reminders on my phone to check in with him about the life events he mentions.
• Attainable: We live close to each other, and I recently improved my work-life balance, meaning I will have the necessary time and energy to dedicate to our relationship.
• Relevant: I want to strengthen our bond, build autonomy in relationships, and understand my family members more, starting with him.
• Time-bound: I will call him this Friday and ask him to breakfast. I will maintain this plan until the end of the month and then set new goals for the end of the year.

4. SMART goal example for a side business

• Specific: I will start a side business selling flowers from my garden.
• Measurable: I’ll spend at least two hours daily planning and marketing my business.
• Attainable: I used to sell home-grown vegetables, so I already have the equipment, knowledge, and reputation to get my business off the ground.
• Relevant: I love growing plants and sharing them with others, plus it would earn me extra money.
• Time-bound: I’ll start working on my marketing plans and growing my flowers to be ready for sale by July.

5. SMART goal example for increasing sales

• Specific: I’ll learn new sales techniques to improve my work performance.
• Measurable: My goal is to double my sales from their current rate. I’ll keep a log of my current sales that directly compares to my sales at this time last year so I know whether I’m on track.
• Attainable: I’ve been a sales associate for two years now. I know the basics, and I’m ready to learn more.
• Relevant: I want to feel more confident at my job and learn new skills. This would put me in a better position for a promotion.
• Time-bound: Tomorrow, I’ll start doing a LinkedIn webinar course on sales tactics, and I’ll implement them on Monday. I have four months to see results.

6. SMART goal for becoming a better leader at work

• Specific: I’ll ensure my team members can count on me by becoming a better leader. I want them to trust me and enjoy working for me.
• Measurable: I’ll survey my team members each week to compare how supported they feel. The standardized form will contain multiple-choice questions ranking satisfaction from one to five. In addition, I’ll include an open-ended section for nuanced feedback.
• Attainable: I’ve been in this position for six months now, and I have management experience from my prior job.
• Relevant: As our company grows, I want to ensure that I’m supporting my team so they can learn and grow, too. If I’m a better leader, everyone’s work will become easier and more efficient.
• Time-bound: I’ll improve my average scores on each metric by 2 points by the end of this quarter. This will ensure I’m a better leader when the company takes on new projects and hires more staff.

7. SMART goal for establishing better communication at work

• Specific: I’ll help my remote team communicate more effectively to streamline workflow.
• Measurable: I’ll use Slack channels to organize team communication, monitor how often they’re used, and track team productivity.
• Attainable: We are all tech-savvy and understand that communication skills are essential for a team, so I’d like to strengthen those abilities.
• Relevant: Our company will remain remote for the foreseeable future, so we need to get better at communicating entirely online with one another.
• Time-bound: I will send Slack invites to everyone tomorrow morning. In a month, I’ll ask everyone how they feel about team communication and review my metrics.

8. SMART goal for improving emotional regulation

• Specific: I will gain better control over my emotions and feel calmer.
• Measurable: I’ll write in my journal each night and rate my mood. Every Friday, I’ll review my feelings and thoughts from the week.
• Attainable: Journaling is free, easy, and takes little time. I’ve been working on mindfulness, so I know I have the awareness to track my emotions.
• Relevant: I’ve started seeing a therapist, and they have encouraged me to set goals related to my well-being.
• Time-bound: I’m getting my degree and entering the workforce in three months. I want to improve my mood and stress tolerance before then to prepare for my new position.

9. SMART goal for waking up earlier

• Specific: I want to wake up earlier to have more time for my morning routine.
• Measurable: I’ll track how many times I snooze my alarm and when I finish my morning routine.
• Attainable: My schedule allows me to go to sleep early, so I can still maintain at least eight hours of sleep.
• Relevant: I feel rushed trying to get to work each day. Developing better sleep hygiene would help me feel calm.
• Time-bound: In four weeks, I want to wake up two hours earlier than when I usually wake up now.

10. SMART goal of learning French

• Specific: I want to learn how to have conversations in French to better communicate with my fiancée’s relatives.
• Measurable: I’ll use a daily language-learning app to hold me accountable and track my progress.
• Attainable: I know French speakers that I can practice with.
• Relevant: I can’t communicate with my in-laws very well now since they only speak French, and I’d like to deepen our relationship.
• Time-bound: I want to be able to hold a conversation in French in a year, in time for my wedding day.

SMART goals examples across different areas

SMART goals examples around career

• Increase sales by 10% in Q1 by enhancing client outreach.
• Complete an online leadership course within three months to prepare for a management role.
• Improve project management skills by earning a PMP certification within six months.
• Expand my professional network by attending at least one industry conference this year.
• Enhance productivity by implementing a time-blocking system and reducing distractions at work.
• Develop coding skills by completing a Python certification course within four months.
• Gain a promotion within the next year by exceeding performance targets and taking on leadership responsibilities.
• Improve workplace communication by scheduling weekly team check-ins and feedback sessions.
• Increase LinkedIn engagement by posting industry insights twice a week and connecting with five new professionals each month.
• Boost client retention rates by improving customer service response time by 25% within six months.

SMART goals examples for good health

• Run a 5K in six months by following a structured training plan.
• Drink eight glasses of water daily for the next three months to improve hydration and energy levels.
• Exercise for at least 30 minutes five times a week for the next six months to improve cardiovascular health.
• Reduce sugar intake by limiting desserts to twice a week for the next 90 days.
• Achieve better sleep hygiene by setting a consistent bedtime and avoiding screens one hour before sleep.
• Lose 10 pounds in the next four months by following a balanced diet and workout routine.
• Reduce stress levels by practicing mindfulness meditation for 10 minutes daily for the next two months.
• Increase flexibility by attending yoga classes twice a week for the next three months.
• Lower cholesterol levels by incorporating more fiber and healthy fats into my diet over the next six months.
• Quit smoking by gradually reducing cigarette intake and using a support program within the next 90 days.

SMART goals examples for personal development

• Read one book per month to broaden my knowledge of leadership styles.
• Learn basic French within a year by practicing for 30 minutes daily.
• Develop public speaking skills by attending a Toastmasters meeting twice a month.
• Improve emotional regulation by journaling daily and reviewing weekly progress.
• Enhance writing skills by completing a 30-day creative writing challenge.
• Improve memory retention by learning and practicing one new memorization technique each week for the next three months.
• Start a gratitude journal and write three things I’m grateful for every day for six months.
• Boost creativity by engaging in a new hobby such as painting or photography at least once a week for the next four months.
• Expand my knowledge in financial literacy by completing an online personal finance course within the next two months.
• Increase self-discipline by committing to a 5 AM morning routine for 30 days.

SMART goals examples for relationships

• Plan a monthly outing to strengthen family bonds.
• Call my parents twice a week to maintain a strong connection.
• Schedule a weekly date night to nurture my relationship with my partner.
• Reconnect with an old friend by arranging a coffee meetup within the next month.
• Practice active listening by summarizing key points during conversations with loved ones.
• Strengthen my relationship with my child by dedicating one hour of uninterrupted quality time together each evening.
• Resolve a conflict with a friend by reaching out and initiating a conversation within the next two weeks.
• Improve social confidence by attending at least one networking event or social gathering per month.
• Support my community by volunteering at a local charity once a month for the next six months.
• Express appreciation to loved ones by writing a handwritten thank-you note or sending a thoughtful message once a week.

8 tips for writing your own SMART goals

Setting effective goals is a skill that improves with practice. Your first attempt might lack clarity, or you may struggle with tracking progress. That’s okay—each goal-setting experience teaches you what works best. By refining your approach over time, you can create objectives that are both realistic and motivating.

Here are eight tips to help you write SMART goals that set you up for success:

1. Keep it simple: Large, complex goals—like a career change or major lifestyle shift—can feel overwhelming. Break them into smaller, achievable short-term goals to stay on track.

2. Reward progress: Motivation can fade over time. Set milestone rewards to keep yourself engaged and give yourself something to look forward to.

3. Customize your approach: Different goals require different strategies. What works for career goals may not be ideal for health or personal development goals. Adjust your metrics, time constraints, and motivations accordingly.

4. Find your "why": If your "Relevant" statement is simply "because I should," take a step back. A goal rooted in personal meaning is more likely to keep you motivated.

5. Set realistic expectations: Ambitious goals are great, but they should also be attainable. Consider your resources, skills, and limitations when defining what success looks like.

6. Write it down: Goals that exist only in your mind are easy to forget or ignore. Document your SMART goal in a planner or calendar and track your progress regularly.

7. Be adaptable: Circumstances change, and some goals may need adjustments. Stay flexible and be willing to revise your plan if necessary.

8. Learn from setbacks: Mistakes and challenges are part of the process. Reflect on what went wrong, make adjustments, and move forward rather than dwelling on past struggles.

SMART goal example template

Use this template to structure your goals effectively:

SMART Goal: (Write a concise goal statement.)

• Specific: What exactly do you want to accomplish? Who is involved? Why is this important?
• Measurable: How will you track progress? What benchmarks will indicate success?
• Attainable: Is this goal realistic given your current skills, resources, and time? What steps will you take to achieve it?
• Relevant: Why does this goal matter to you? How does it align with your broader objectives?
• Time-bound: What is your deadline? What milestones will you set along the way?

Setting SMART goals is the first step to reaching them

Hopefully these SMART goal examples for work and life have inspired you to try setting some goals of your own. After all, measuring your goals provides a clear path to achieving them. It’s hard to gauge progress without metrics. If you can’t tell whether you’re on the right track, you won’t know if and when you need to course-correct.

Closely tracking your goals also helps you manage your energy. They can show you when you’re tired and need a break or when your motivation typically spikes.

SMART objectives support your future self. Just remember: all progress is progress. If you’re struggling to measure something abstract, such as being kinder to those around you, that’s normal. Regularly check in with yourself to see if you feel like you’ve grown, and be proud of yourself for trying.

If you're struggling to clarify your goals, or stay motivated, partner with a BetterUp Coach. They can help you with each step of your SMART goal journey.