What are SMART goals? Examples and how to set them

Setting goals is a key part of making lasting changes to your health and well-being. If you’ve ever set a goal and struggled to follow through, the problem isn’t just about things like motivation or willpower — it can be with the goal itself.

One of the most popular goal-setting strategies is the SMART framework. It stands for Specific, Measurable, Achievable, Relevant, and Time-bound. SMART goals provide a structure for creating clear, realistic, and actionable objectives. 

SMART goals are useful in many cases, but they aren’t always the best fit for every situation. Research shows that when it comes to long-term behavior change, some alternative goal-setting approaches may work better​.

This article will explore what SMART goals are, when SMART goals work well, and when other goal-setting approaches may be a better fit, according to Hinge Health experts.

What are SMART goals?

SMART is an acronym that stands for:

• Specific: Your goal should be clear and well-defined.

• Measurable: You should be able to track progress and measure success.

• Achievable: Your goal should be realistic and attainable.

• Relevant: It should align with your overall objectives and priorities.

• Time-bound: Your goal should have a deadline or time frame to keep you accountable.

“By following this framework, you create goals that are structured and actionable,” says Emily Barker, a health coach at Hinge Health. “It’s easy to gauge if you’re following them and achieving progress.”

When SMART goals work well

People who set SMART goals are more likely to follow through compared to those with vague intentions. Research shows that this is because structured goal-setting can improve motivation and help create sustainable behavior change. Here’s why:

• Clarity and focus: When a goal is well-defined, it’s easier to visualize the steps needed to achieve it.

• Increased motivation: Measurable progress fosters a sense of accomplishment, which can boost confidence and commitment.

• Better habit formation: Setting realistic and time-bound goals can encourage consistency, making it more likely that the new behavior will become a lasting habit.

• Accountability: When a goal is specific and time-bound, you can be more likely to stay on track.

SMART goals are most effective when:

• The goal is clear and specific (e.g., “Walk for 20 minutes on my lunch break three days a week” rather than “Walk more”).

• Progress can be easily measured (e.g., tracking how often you exercise).

• A deadline or accountability is helpful for motivation (e.g., training for an event on a specific date).

• The goal involves a straightforward task (e.g., reading a certain number of books).

• They include relevance, or a “why” which connects to your values (e.g., so I can have more energy to be present for my children).

Example: If you’re training for a 5K race, setting a SMART goal like “Run three miles, three times a week for six weeks” is useful because it provides a clear action plan and timeframe.

SMART goal examples

1. SMART goal for movement and exercise

General goal: “I want to exercise more.” 

SMART goal: “I will do a 10-minute stretching routine three times a week for the next month to improve my flexibility and reduce stiffness in my lower back.”

The SMART goal includes a specific duration, frequency, and purpose so it’s actionable.

• Specific: It focuses on stretching for flexibility and back pain relief.

• Measurable: You can track the number of times you stretch each week.

• Achievable: A 10-minute session is manageable.

• Relevant: It supports your movement and pain management.

• Time-bound: It has a clear one-month time frame.

2. SMART goal for pain management

General goal: “I want to reduce my knee pain.” 

SMART goal: “I will do my physical therapy exercises for 15 minutes every morning for the next six weeks to help strengthen my knee and reduce pain.”

The SMART goal specifies a clear plan with a set time commitment and duration.

• Specific: It targets physical therapy exercises for knee pain.

• Measurable: You can track how many times you complete your exercises.

• Achievable: 15 minutes is a reasonable commitment.

• Relevant: It directly addresses your knee pain concerns.

• Time-bound: A six-week duration provides structure.

3. SMART goal for better sleep

General goal: “I want to get better sleep.” 

SMART goal: “I will turn off screens 30 minutes before bedtime and follow a wind-down routine with deep breathing exercises every night for the next month to improve my sleep quality.”

The SMART goal specifies a concrete habit to improve sleep hygiene.

• Specific: It focuses on reducing screen time and adding a wind-down routine.

• Measurable: You can track how often you avoid screens before bed.

• Achievable: 30 minutes is a small, realistic change.

• Relevant: It supports your sleep and overall well-being.

• Time-bound: A month-long commitment provides a measurable outcome.

4. SMART goal for stress management

General goal: “I want to be less stressed.” 

SMART goal: “I will practice guided meditation for five minutes, five days a week for the next month to help manage my stress levels.”

The SMART goal provides a structured routine rather than a vague intention.

• Specific: It focuses on guided meditation.

• Measurable: You can track the number of meditation sessions you complete each week.

• Achievable: Five minutes is a low-barrier habit.

• Relevant: It supports your stress management goals.

Time-bound: A month's timeframe helps ensure consistency.

5. SMART goal for healthy eating

General goal: “I want to eat healthier.” 

SMART goal: “I will include at least one serving of vegetables with lunch and dinner every day for the next four weeks to improve my nutrition.”

The SMART goal specifies a measurable and achievable way to improve nutrition.

• Specific: It focuses on increasing vegetable intake.

• Measurable: You can track how many servings of vegetables you eat daily.

• Achievable: Adding one serving is a small but impactful change.

• Relevant: It supports your overall nutrition goals.

Time-bound: A four-week commitment gives you an endpoint to check in and reevaluate.

Where SMART goals can fall short

"SMART goals can unintentionally limit our flexibility, which is key for sustainable change,” says Barker. “They often anchor us to such specific targets that when life inevitably disrupts our plans, we can find ourselves feeling discouraged that we didn't meet our goals. And this can impact motivation to continue." Some challenges with SMART goals include:

• They can focus too much on the outcome rather than the process. Many long-term goals require ongoing adjustment, but SMART goals can emphasize fixed results rather than continuous progress​.

• They can reduce intrinsic motivation. Studies on motivation show that people are more likely to stick with behaviors when they align with personal values rather than external targets.

• They may not work for complex or evolving goals. If your goal involves something that’s not as tangible or concrete, like managing chronic pain, a strict SMART goal may be too rigid​.

So what are some other options? Here are four research-backed alternatives to SMART goals that may work better for some aspects of behavior change and personal growth.

4 other goal setting frameworks 

1. Obstacles (WOOP)

Developed by psychologist Gabriele Oettingen, PhD, WOOP (Wish, Outcome, Obstacle, Plan) helps you anticipate challenges and create a flexible plan. Mental contrasting (visualizing obstacles) can increase goal follow-through more than just focusing on successful outcomes​.

How it Works:

• Wish: What’s your goal?

• Outcome: How will it improve your life?

• Obstacle: What challenges might get in the way?

• Plan: How will you handle those obstacles?

Examples:

• Exercise: If lack of time is an obstacle, plan to fit in short workouts instead of skipping entirely.

• Healthy eating: If late-night snacking is a challenge, plan an alternative, like brushing your teeth earlier.

2. Identity

Instead of setting goals around what you want to do (which SMART goals encourage) identity-based goals focus on who you want to become. Research shows that people are more likely to maintain behaviors when they align with their self-identity​. Identity-based goals can create lasting motivation by reinforcing behaviors as part of who you are​.

How it works: Rather than setting a goal like “Run a 5K,” shift to “I am someone who prioritizes movement.”

Examples:

• Fitness: Instead of aiming to work out four times a week, adopt the identity of someone who enjoys an active lifestyle.

• Nutrition: Rather than focusing on eating a certain amount of vegetables every day, identify as someone who makes balanced food choices.

3. Consistency 

SMART goals often focus on outcomes. Some people may do better just by focusing on consistent behavior and routine. Research shows that consistency drives long-term progress​. Systems make behaviors more automatic, reducing reliance on willpower​. A system is a set of repeatable actions or habits that support your goal — something you do regularly, not just something you aim for.

How it works: Instead of “finish a big project,” create a system of daily focused work.

Examples:

• Personal goals: Rather than setting a goal like “write a book in six months,” commit to writing for 15 minutes a day.

• Losing weight: Rather than trying to “lose 10 pounds,” designate a day each week for meal planning, grocery shopping, and food prep to create a system that leads to sustainable weight loss.

4. Growth

Psychologist Carol Dweck’s research shows that a growth mindset — focusing on learning and effort — leads to greater resilience and long-term success than fixed performance goals​.  A growth mindset encourages persistence and adaptability, preventing discouragement from setbacks​.

How it works: Instead of “I need to master this skill,” shift to “I will improve by learning something new each time.”

Examples:

• Being active: Instead of setting a rigid performance target, track progress and improvements over time.

• Public speaking: Rather than saying, “I want to be a confident speaker,” aim to learn something from each speaking opportunity.

Common pitfalls when setting goals 

Some common mistakes can make SMART goals (or any kind of goal) harder to stick to, such as: 

• Setting goals that are too ambitious. It’s easy to get excited and set big goals, but trying to go from no exercise to daily 60-minute workouts is unrealistic. Instead, start with a small, manageable goal and build up over time. This prevents burnout and increases your chances of sticking with the habit.

• Lack of flexibility. Life is unpredictable, and rigid goals can be discouraging if circumstances change. If you set a goal to exercise five days a week and a busy schedule or injury gets in the way, adjust your goal rather than giving up completely. Modifying your approach can help keep you on track without feeling like you’ve failed.

• Forgetting accountability. Motivation can fluctuate, and accountability helps keep you engaged. Writing down your goal, using a habit tracker, or sharing it with a friend, health coach, or support group can reinforce commitment and provide encouragement when motivation dips.

When to revisit or revise your goal

“Not every goal will work exactly as planned, and that’s okay,” says Barker. “A good rule of thumb: If a goal no longer serves you, modify it so that it continues to support your overall well-being rather than becoming a source of frustration.” 

Your Hinge Health coach can be a great resource to support you in setting goals that align with your changing needs and circumstances, ensuring they continue to motivate rather than block you.

Here are some signs it may be time to adjust or replace your SMART goal, or try a different goal framework like one of those above:

• Your goal is causing stress rather than motivation. If you feel discouraged or overwhelmed, simplify your approach.

• External circumstances have changed. If an injury or life event disrupts your goal, shift to something more realistic.

• The goal no longer aligns with your priorities. As your needs change, your goals should evolve too.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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