Handouts · Skills
SMART Goals & Committed Action
Big change happens through small, specific steps taken again and again. SMART goals make the step clear; committed action means doing it even when motivation dips.
Start With What Matters
A goal sticks when it's tied to a value — who you want to be, not just what you want to check off. "Be a present parent" or "care for my health" gives goals meaning and staying power.
A value I want to move toward:
Make It SMART
- Specific — exactly what will you do?
- Measurable — how will you know it's done?
- Achievable — realistic for you right now?
- Relevant — tied to your value?
- Time-bound — by when?
Vague vs. SMART
Vague: "Exercise more."
SMART: "Walk 20 minutes after lunch on Mon/Wed/Fri this week."
The second one you can actually picture doing — and know whether you did.
Committed Action
- Motivation comes and goes; commitment is a choice you renew.
- Shrink the step until it feels almost too easy to skip.
- Expect obstacles — plan for them in advance.
- Fell off? Recommit to the next step. One slip isn't failure.
Beat the Roadblocks
- If (obstacle), then (my plan). Fill both in ahead of time.
- Tie the step to a cue you already have (after coffee, before bed).
- Tell someone — shared goals get done more often.
My SMART Goal
This week I will:
By when:
If ___ gets in the way, then I'll:
Set the bar low enough to clear on a bad day. A goal you hit builds momentum; one you miss drains it. You can always do more — but start with the version you're confident you'll actually do.