How to Create SMART Goals (BONUS: Free Worksheet!)

Blog
ITF Staff
July 23, 2020

Along with setting goals in the gym, setting goals elsewhere in life can help propel us to getting closer to reaching our full potential. Plus, the satisfaction of setting and meeting a goal can work wonders on our confidence! One tool we love to use at Iron Tribe is the SMART goal. SMART is an acronym that is used to help guide goal setting. The “SMART goals” formula incorporates all of the criteria necessary to help you focus your efforts and increase your chances of achieving a goal. Sounds pretty awesome, right? Let’s break it down…

SMART goals - journaling

S — Specific

Define your goal as specifically and as clearly as possible. What exactly do you want to accomplish? What will your life look like when you accomplish this goal? Where will it be accomplished? Who will be there when you meet it? Zero in as much as possible. 

M — Measurable

Next, define the criteria you can use to measure your progress so you can know when you’ve successfully met your goal. Use measurements like amounts, percentages, frequencies, etc. Ask questions like how long, how much and how many. (Technology makes this super easy! There are plenty of ways to track progress. We love mobile apps like MyFitnessPal or using smart devices like an Apple Watch or Fitbit). 

A — Achievable

Now, make sure that your goal is realistic. Do you have the necessary skills and resources to achieve this goal? While your goals should be challenging, they shouldn’t be so out of reach that you get weary and abandon them. 

R — Relevant

Ask yourself if the goal is really worthwhile. Does it align with your overall values? Does this goal benefit you in the long run? Make sure it’s something you really want. The more relevant your goal is, the more likely you are to stick with it (and accomplish it!) 

T — Time-Bound

Make a deadline for your goal. Set up check-points and milestones along the way to make sure you’re on track. Creating a deadline adds a sense of urgency. It makes us feel like we need to push hard each day, because time is running out. 

Alright, now that we know the definition and meaning of SMART goals, it’s time to write some down! Download and print out this worksheet to get started. Tell your coach about your goals, snap a photo of your worksheet and tag us @irontribe — we will cheer you on along the way! 

Goal Setting Worksheet

 

ITF Staff

Our coaches love to share insider information with you! From fitness tips to nutritional guidance, Iron Tribe coaches are here to help you become the best version of yourself.