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Seven Steps to SMARTER goals

12.01.2024 | Coaching, Lifestyle

Home » Coaching » Seven Steps to SMARTER goals

Do you struggle to stick to your goals? 

Do you struggle to achieve your or even to define your health objectives?  Do you start a diet only to stop a few days/weeks in?  Start an exercise programme only to stop after a month?  Say you want to feel better but struggle to make the changes you know will help (eg more sleep, healthier food, more exercise, meditation, etc …)

If you struggle to stick to goals, you’ll benefit from re-visiting your goal-setting strategy. Knowing what you want is just the first step – knowing how to get there is as – if not more – important. 

So how do you set goals that lead to success? 

You might already have heard about SMART goals but making them SMARTER is even better (and a lot more fun). This means setting goals that are:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-bound
  • Exciting 
  • Rewarded


The goal must be clear and concise. Vague goals, such as “I want to get healthy” don’t tell you, or anyone else, what you are aiming for. This makes it difficult to know when you’ve reached the goal. It might be worth looking at things like being able to fit into a specific pair of trousers or being able to get to the end of that 5k run without stopping – or other specific activities like getting out on a walk or doing some guided meditation. 


The goal must contain measurable criteria for tracking progress. If your goal isn’t specific, you can’t measure it. Ensure your goal has a clear measurable component that you can track to see how close you are to the desired end point. If you are thinking about weight loss, the scale and the tape measure will be needed. You might well want to use both – sometimes the number on the scale doesn’t give the full picture. Or you might be measuring how long you can run, how many Zumba classes you attend, how many times you listen to a sleep story. 


The goal must be practically possible, yet still challenging. This is something to bear in mind if you tend to have lofty plans. It’s a balance of being able to actually do it and it being sufficiently challenging to motivate you to spend time and energy pursuing it. For example, if you want to run a marathon and find it relatively easy to get outdoors to run but regularly only run 10km, the goal might be achievable and challenging. If you don’t currently run and never have…  


The goal must be realistic in the long term. It is important to ask yourself, “can I actually do this?” and “is it realistic given my current circumstances?”. Not in a self-doubting kind of way, but in a rational, carefully thought-through way. Thinking about goals that might relate to losing weight or exercise, there is a sweet spot between setting goals that feel a bit of a stretch and setting those that are over-optimistic or that require time that you just don’t have.


The goal should be grounded within a specific timeframe. When will you do this by? Having a scheduled completion date greatly increases your odds of reaching your goals. When you know your cut-off date, you know how to pace yourself and prioritise your time, energy, and resources. It can really help focus your energies and keep you motivated as you check in with yourself towards the end of the timeframe. A bit like that extra burst athletes get at the end of the race as they sprint towards the finish.

And now come the BEST bits…


The goal must be enticing and inspiring. Does the thought of the goal excite you? Many people pursue goals because they feel they ‘must’, ‘should’, or because others want them to, rather than because they truly want to achieve the goal. Make sure your goal energises you and is personally motivating. Focus on what will be possible for you when you reach your goal. How will it really feel when you achieve what you set out to do? I want you to get really fired up by your goal!


The goal must offer a clear reward. This can be an extrinsic reward (something tangible such as money, awards, savings, or prizes), or intrinsic (joy, happiness, mastering a skill, or satisfaction of a job well done). If you aren’t getting some benefit or reward for reaching your goal, your motivation is likely to dip. How will you reward yourself? What will feel like a real win? Remember, since we’re in the world of wellness, I’m not talking about having a big blow-out at the end of a diet but something more nourishing of the soul…

You can complete the following statements/questions to help you set your goals:

  • My goal is…
  • It is clear and specific in the following way…
  • How will I know if I’ve achieved it? I can measure success in the following way…
  • My goal is realistic because…
  • What are my time frames? By when will I have achieved this goal?
  • What is exciting about this goal? What inspires me?
  • What are the rewards? How will this benefit me and my life when I have achieved it?

Fun fact

Research shows you’re more likely to stick to a goal that is action-oriented rather than an avoidance-oriented goal (58.9% versus 47.1%)1.

Take the first step

Every goal is easier to achieve with support. Perhaps you see it as a form of motivation if you insist on going it alone. Wouldn’t it be great to prove to others or yourself that you can do it? It certainly would, but why struggle? Why not make your life easier by getting support? 

The Fix: Book a free health transformation call with me

Let’s work together to tackle all aspects of what I’ve been talking about above. I’ll bring the knowledge of what to eat for your goals, and support you to create healthy habits that last. I’ll also be your cheerleader if you experience any barriers or setbacks that look like they might stand in the way of you achieving your goals. Now is exactly the right time for a brand new you: new diet, new attitude and new healthy lifestyle habits. Contact me to book your free Health Transformation call.


Oscarsson, M., Carlbring, P., Andersson, G. and Rozental, A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE, 15(12), p.e0234097. doi:



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