SMART Goals to Guide your Journey

SMART goals to guide your journey


Below I have provided a synopsis of a few sites with good explanations/examples of SMART goals to guide your journey. Essentially they are a way to achieve the next step. Once you pick a One Fit Thing Pillar, like WATER, you can then make a very specific goal. If you already have experience making goals then read SMART Goals Tools for your Journey


I will drink 8 glasses of water every day.

Is this goal specific? Yes. I am drinking 8 glasses of water every day. But what size is the glass?

I will drink an 8 ounce glass of water 8 times a day.

Better. Will you do this every day? For 1 week? 3? 6?

I will drink an 8 ounce glass of water 8 times each week day for 4 weeks.


  • It’s Specific. (Who, What, Location, When, Which and Why)
  • It’s Measurable. (I know for sure if I made this goal.)
  • It’s Attainable. (I am willing and able to do this)
  • It’s Realistic. (I believe I can do this)
  • It’s Time Based. (I have a sense of urgency to achieve this goal)
ACE logo

Article: A SMART guide to Goal Setting

  • Specific – Goals should be clear and easy to understand
  • Measureable – You need to add a number so you can see your progress
  • Attainable – Your goals should be hard but not impossible.
  • Relevant – You need to own your goal and it needs to make sense in your life.
  • Time-Bound – When should do you want to achieve your goal?
SPARK People logo

Article: How to set SMART goals

  • Ask yourself three questions
    • How big is your goal?
    • What will it take to achieve my goal?
    • Can I achieve my goal?
  •  Example 1
    • Unrealistic goal – I will compete in a triathlon next month
    • Realistic goal – I will compete in a 5k in the next 3 – 6 months
  • Example 2
    • Unrealistic goal for a sedentary person – I will go to the gym every single day
    • Realistic goal – I will be active AT LEAST 10 minutes each day
  • Example 3
    • Unrealistic goal for novice exercise – I will do the same workout I did in highschool
    • Realistic goal – I will meet with a trainers once a week for a month and follow a routine two times per week
  • Reward Yourself!
  • Update your goals as you achieve success.
Nerd Fitness Logo

Article: How to Not Suck at Goal Setting

  • Be Specific – If you want to lose weight, how much do you want to lose? Pick a number and a date. As the Chesire Cat famously states in Alice in Wonderland, “If you don’t know where you’re going, any road will get you there.”
    • Record your specific goal and display it where you will see it every day. Keep your goal(s) in the front of your mind.
  • Are you insane?
    • They say the definition of insanity is doing the same thing over and over again and expecting different results.
    • Are you starting the same program over and over and never able to complete it? Do you need a different program?
  • Track you Progress
    • Track your weight weekly.
    • Measure your waist, hips, chest, legs etc.
    • Track your workouts – If you know what you did yesterday, then you know what you have to do better today.
  • Adjust on the Fly
    • If your goals was to lose 80 pounds and you lost 75 but gained muscle then adjust your goal.
    • Make adjustments as you need to. You may lose more weight at the beginning and find that last pound takes longer.
  • Decide why you want it
    • Your motivation can come from anything and anywhere, but it needs to be YOURS.
  • Go Public
    • Telling others what you plan will help you stick to your plan.
    • Find a way to build a support group with friend, co-workers, online groups etc.
  • Yesterday is gone
    • It doesn’t matter where you start. Everyone starts somewhere.

Build your own epic destiny, pick a super power, and start becoming superhuman.

A Healthier Michigan logo

Article: How to Get SMART About Goal Setting

  • Specific
    • Who: Who is involved?
    • What: What do I want to accomplish?
    • Where: Identify a location.
    • When: Establish a time frame.
    • Which: Identify requirements and constraints.
    • Why: List specific reasons, purpose or benefits of accomplishing the goal.
  • Measurable
    • How much?
    • How many?
    • How will I know when it is accomplished?
  • Attainable
    • Plan your steps wisely
    • You will grow and expand to reach ever harder goals
    • When you list your goals you see yourself worthy of attaining them
    • A is also for Accountable
    • Stick to your goals even when it’s hard
  • Realistic
    • Are you willing and able to achieve this goal?
    • The goal should challenge you
    • Harder goals are more motivating
  • Timely
    • Goals need a sense of urgency
    • T is also for Tangible
    • Can you experience the goal with one of your senses? Taste, Feel, Smell, See, Hear?
  •  Examples
    • I will eat 5 servings of fruits and vegetables daily for at least 4 days per week on Mondays, Tuesdays, Thursdays and Fridays.
    • I will drink at least 64 oz of water per day, at least 5 days per week.  I will drink a glass of water before drinking anything else; furthermore I will have water with every meal.
    • I will work out by doing the cardiovascular activity of walking 3 days per week on Mondays, Wednesdays and Fridays.  I will do this at the gym for 30-45 minutes from 5:45 pm – 6:30 pm.  I will pack my gym clothes with me and bring them to work for no excuses.
    • I will take one hour for myself every evening of the work week to turn off my work phone and computer.  During this time, I will do something for me, spend time with my family, read a book, meditate or do something physically active around the house.