Writing SMART Goals (with 3 free planning forms)

I am under the weather today, in fact for the past week. I haven’t left the house in over a week. If things don’t get better over the weekend, I’ll have to go to the doctor.

So, I decided  to repost a blog in place of my usual Fit by 50 blog. This one is perfect, since I am currently working on my fitness goals. I’m currently in the process of re-evaluating my goals, and will update you next week. Meanwhile, here’s a “how-to” on writing your own S.M.A.R.T. goals!


We all have dreams, but how often do we turn those dreams into goals and make them a reality?

A Harvard study showed that 83% of the US population do not have goals. (8) Of the people who do have goals, only 3 out of every 100 people write them down. (8) Did you know that 80% of the people who write down their goals, actually achieve them? (7)


 GOALS! This is what successful people say is the key to success…

  • Have clear goals
  • Have a vision of where you are going
  • Think big-shoot for the top
  • Work hard-success takes work
  • Do your best-anything worth having is worth doing right.

Here’s a video which highlights how successful people think…

If the key to success in anything, whether it’s your education, job, or health, is a clear  vision of what you want, with proper goals … how, then, do we write a proper, clearly worded goal?

In my opinion, the best way, and the way I use is the S.M.A.R.T. technique. This is a technique taught in colleges and corporations throughout the world.

A proper goal must be S.M.A.R.T.:






  • S- specific- Be very clear and specific about what it is you want.
    • What do you want to accomplish?
    • Who will help you reach this goal?
  • M – measurable
    • How will the goal be measured?
    • How will I know when it’s accomplished?
  • A – attainable
    • How will the goal be accomplished?
    • What is the plan of action?
    • What steps need to be taken?
  • R – relavent
    • Why do you want to accomplish this goal?
    • Does the goal work in your life at this time?
    • Do I have the necessary resources to accomplish this goal?
    • Is this goal in line with my long term plans?
  • T – time-bound
    • How long will the goal take to complete?
    • What is the due date to accomplish this goal?
    • At what times of day will I work on the goal?

Cute Ways to Announce Your Big Wedding

Let’s look at an example. Saying I want to “get healthy” is far to general. HOW do you want to get healthy? Quit eating sugar? Quit smoking? Quit drinking? Lose weight?

Let’s pick lose weight, since this is a common goal among most people.

Here it is plugged into the S.M.A.R.T. technique.

  • SPECIFIC I will lose weight, with my husband as my accountability buddy.
  • MEASURABLEI will lose 10 pounds, and track this by weighing once a week.
  • ATTAINABLEI will lose weight by logging all meals, walking 10,000 steps a day, weight training twice a week and eating 1300 calories a day.
  • RELEVANTI am doing this in order to lower my blood pressure,  improve my blood sugar and increase my daily energy levels.
  • TIME-BOUNDI will lose 2 pounds per week and reach my goal in five weeks. My goal will begin on June 1, 2017 and end on July 6, 2017. 



  •  In order to lower my blood pressure, improve my blood sugar and increase daily energy levels, I will lose 10 pounds, – 2 pounds a week for 5 weeks, beginning on June 1, 2017 and ending on July 6, 2017, by weighing once a week, logging all meals, eating 1300 calories a day, walking 10,000 steps a day,  and weight training twice a week, with the help of my husband as my accountability buddy. 
  • In order to lower my blood pressure, improve my blood sugar and increase daily energy levels, I will lose 10 pounds, – 2 pounds a week for 5 weeks, beginning on June 1, 2017 and ending on July 6, 2017. This goal will be accomplished by:
    • weighing once a week
    • using my husband as my accountability buddy
    • logging all meals
    • eating 1300 calories a day
    • walking 10,000 steps a day
    • weight training twice a week

So, there you have it. I encourage you to write out your own goals using one of the forms below. After you have written your goal, put it on your fridge and bathroom mirror as a daily reminder. Remember, this works for any goal, in any aspect of your life.  Is it time to make your dreams come true?

Below are 3 different forms,

in order to help you

plan your own S.M.A.R.T. goals.

Pick the one that works best for you.

The first two are more general, simple forms:


PRINT your own S.M.A.R.T. goal template (4)


PRINT your own S.M.A.R.T. goals planning form

The third one is more specific,

including an action plan,

possible obstacles

and a network of support.

PRINT your own S.M.A.R.T. goals worksheet (5)

Your dreams are only your dreams until you write them down...Then they are goals!.png


  1. https://www.smartsheet.com/blog/essential-guide-writing-smart-goals
  2. http://www.hr.virginia.edu/uploads/documents/media/Writing_SMART_Goals.pdf
  3. http://trio.ucsd.edu/_files/staff_forms/SMART%20goal%20setting%20sheet
  4. http://www.timvandevall.com/wp-content/uploads/smart-goals-template.pdf
  5. http://templatelab.com/smart-goals/
  6. https://www.inc.com/marcel-schwantes/science-says-92-percent-of-people-dont-achieve-goals-heres-how-the-other-8-perce.html
  7. http://www.ecowellnessnews.net/wp-content/uploads/Write-down-Goals.pdf
  8. http://www.goalband.co.uk/goal-achievement-facts.html


20 Comments on “Writing SMART Goals (with 3 free planning forms)

  1. I believe in setting goals and I usually write them down in my journal. I think it’s especially motivating to list why I have a certain goal. Anyway, “smart” article! 😉

    Liked by 2 people

  2. Pingback: Wellness Wednesday: Writing SMART Goals (with 3 free planning forms) | My Favorite Recipes

  3. What? 83% of the US population has no goals? How can you live with no goals? I’m all about goals, I need to write and know where I’m going and to plan things. Maybe not everyone is like that but 83% really surprised me!

    Liked by 1 person

  4. Thank you for posting this. I learned about Smart Goals a few years about but totally forgot about them. Thank you for posting. I rebloged your post and linked your post this way I may not forget about smart goals again.

    Liked by 1 person

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  8. Pingback: The Purple Almond: Where food is medicine. Fit by 50: My journey to lose 50 pounds in 50 weeks by age 50

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