The best examples of SMART goals: examples and applications you can actually use

Quick, real examples of SMART goals (before we talk theory)

Let’s start where most articles don’t: with actual examples of SMART goals you can recognize from everyday life. Then we’ll unpack why they work.

Think about these situations:

You’re tired of feeling winded after one flight of stairs, so you decide: “I will walk for 30 minutes, five days a week, for the next three months, tracking my walks in a phone app.”

You’re stuck in the same role at work, so you commit: “I will complete one data analytics course on Coursera and build two portfolio projects by June 30, so I can apply for three internal analyst positions.”

You’re living paycheck to paycheck, so you plan: “I will save \(150 from each paycheck into a separate savings account, starting this month, to build a \)1,800 emergency fund within six months.”

These are all examples of SMART goals: examples and applications that are specific, measurable, achievable, relevant, and time-bound. You can see what success looks like, when it happens, and how you’ll get there. Now let’s slow down and build out more of these, step by step.

Breaking down SMART (without sounding like a textbook)

Just to keep us on the same page, here’s the quick version of SMART:

• Specific – Clear and concrete. You know exactly what you’re trying to do.
• Measurable – You can track progress with numbers or clear milestones.
• Achievable – Realistic given your time, energy, and resources.
• Relevant – Connected to what actually matters in your life or work right now.
• Time-bound – Has a deadline or timeframe.

The best examples of SMART goals feel almost boringly clear. No fluff. No “someday.” Just: This is what I’m doing, by when, and how I’ll know I did it.

As we walk through different areas of life, notice how each example of a SMART goal hits all five parts.

Career and work: examples of SMART goals that move you forward

Career goals are where vague intentions love to hide. “I want a promotion.” “I want to be a better leader.” Helpful feelings, but not helpful goals.

Here are some grounded examples of SMART goals: examples and applications you can tailor to your job.

Example 1: Preparing for a promotion

Instead of: “I want a promotion this year.”

Try: “By September 30, I will schedule one 30-minute meeting with my manager to clarify promotion criteria, then complete at least two projects that meet those criteria and document them in a one-page summary for my annual review.”

Why this works:

• Specific: Meeting with manager, two projects, one-page summary.
• Measurable: Number of projects and one clear document.
• Achievable: Fits into a normal work schedule.
• Relevant: Directly tied to promotion.
• Time-bound: Deadline of September 30.

Example 2: Improving communication at work

Instead of: “I should communicate better with my team.”

Try: “For the next eight weeks, I will send a clear weekly priorities email to my team every Monday by 10 a.m., and I’ll ask for quick feedback in our Friday meeting on what was clear and what wasn’t.”

This is one of the best examples of a SMART goal for soft skills: it turns a fuzzy behavior into a measurable habit.

Example 3: Building an in-demand skill for 2025

With AI and automation reshaping jobs, upskilling is more important than ever. According to the World Economic Forum’s Future of Jobs report, data literacy, AI familiarity, and analytical thinking are among the most in-demand skills heading into 2025.

A modern example of a SMART goal here might be:

“Starting March 1, I will spend 45 minutes every weekday evening completing the free ‘CS50’s Introduction to Computer Science’ course from Harvard University on edX and finish all problem sets by August 31, so I can add it to my resume and LinkedIn profile.”
(Harvard’s CS50 course is a widely respected starting point.)

Again, you can measure time spent, course completion, and the final outcome (updating your resume and profile).

Health and fitness: examples of SMART goals that beat “I should exercise more”

Health is where we often write the vaguest goals and then blame ourselves when nothing changes. Let’s turn “I should be healthier” into something you can actually follow.

For medical questions or conditions, always talk to a healthcare professional and lean on reliable sources like the CDC or Mayo Clinic for guidance.

Example 4: Walking more in a realistic way

Instead of: “I want to walk more.”

Try: “For the next 10 weeks, I will walk at least 7,000 steps a day, five days a week, tracking my steps on my phone, and I’ll review my progress every Sunday evening.”

This fits with current recommendations that adults aim to move more and sit less. You’re not copying someone else’s 15,000-step challenge; you’re picking a level that fits your life.

Example 5: Improving sleep

Sleep is a huge factor in mental and physical health, and many adults in the U.S. don’t get the recommended 7+ hours a night, according to the CDC.

Instead of: “I need better sleep.”

Try: “For the next 30 days, I will set a consistent bedtime of 11 p.m. on weeknights, stop using screens by 10:15 p.m., and track my sleep duration in a journal each morning, aiming for at least 7 hours per night.”

This is an example of a SMART goal that targets behavior you control (bedtime and screens) and uses tracking to keep you honest.

Example 6: Gentle return to exercise after a break

If you’ve been inactive or are managing a health condition, talk to your doctor first. Then, instead of: “I’m going to start working out hard again,” you might set:

“With my doctor’s approval, I will attend two beginner-level group exercise classes per week at my local gym for the next six weeks, logging each class in my calendar and noting how I feel afterward.”

Notice how this example of a SMART goal protects you from the all-or-nothing trap. It’s structured, but not extreme.

Money and savings: examples of SMART goals that respect real budgets

Financial goals can feel intimidating, especially with rising costs of living. SMART goals help you face the numbers instead of avoiding them.

Example 7: Building an emergency fund

Instead of: “I need to save more money.”

Try: “Starting with my next paycheck, I will automatically transfer \(100 from each biweekly paycheck into a separate high-yield savings account, so I build a \)1,200 emergency fund within six months.”

This is one of the best examples of a SMART goal for beginners because it ties directly to specific actions (automatic transfers) and a clear target amount.

Example 8: Paying down credit card debt

Instead of: “I want less debt.”

Try: “Over the next 12 months, I will pay an extra \(75 each month toward my highest-interest credit card, on top of the minimum payment, until the balance is reduced from \)2,400 to under $1,000.”

This example of a SMART goal makes progress visible. You know exactly how much extra you’re paying and what “success” looks like.

For general financial education, sites like MyMoney.gov (from the U.S. government) offer helpful, non-salesy information.

Learning and personal growth: examples include language, reading, and creativity

Personal development is where many people get stuck in vague territory: “I want to learn more,” “I want to be more creative,” “I should read more books.” Let’s turn those into sharper, kinder goals.

Example 9: Learning a new language

Instead of: “I want to learn Spanish.”

Try: “For the next 16 weeks, I will complete at least one 15-minute Spanish lesson per day on Duolingo and have a 20-minute conversation with a language partner on Zoom once a week, so I can hold a basic conversation during my trip in August.”

This is an example of a SMART goal where you’re mixing daily micro-habits with weekly practice.

Example 10: Reading more books in a busy life

Instead of: “I should read more this year.”

Try: “From January through December, I will read one non-fiction book per month by setting aside 20 minutes to read before bed on weeknights and tracking finished books in a simple list on my phone.”

Here, the metric isn’t “read 52 books because someone on social media said so.” It’s a steady, realistic pace.

Example 11: Restarting a creative hobby

Instead of: “I want to get back into drawing.”

Try: “For the next 60 days, I will spend 25 minutes drawing three evenings per week (Tuesday, Thursday, Sunday), using a simple prompt list, and I’ll keep all drawings in one sketchbook to see my progress.”

This example of a SMART goal is especially helpful if you struggle with perfectionism. The goal is time spent and consistency, not masterpieces.

Mental well-being and mindfulness: gentle examples of SMART goals

Mental health goals need extra care. SMART goals here should feel supportive, not punishing. If you’re dealing with anxiety, depression, or other mental health concerns, pairing goals with professional support (like a therapist or counselor) is wise. You can find reliable information through the National Institute of Mental Health (NIMH).

Example 12: Starting a mindfulness habit

Instead of: “I should be more mindful.”

Try: “For the next 30 days, I will practice a 5-minute guided mindfulness meditation using a free app every weekday morning after brushing my teeth, and I’ll mark each session on a calendar.”

This is one of the best examples of a SMART goal for beginners because it keeps the bar low on purpose. Five minutes is far more sustainable than an hour-long practice you’ll abandon after two days.

Example 13: Reducing evening screen time

Instead of: “I’m on my phone too much.”

Try: “For the next four weeks, I will stop using social media after 9 p.m. on weeknights by plugging my phone in to charge in the kitchen and reading or journaling in bed instead, tracking my success with a simple checkmark in my planner each night.”

This example of a SMART goal blends environment changes (phone in the kitchen) with a clear cutoff time and a tracking method.

How to turn your own fuzzy goal into a SMART one

Let’s walk through a simple, repeatable way to create your own examples of SMART goals: examples and applications you can reuse for almost anything.

Imagine your starting point is one of these:

• “I want to be healthier.”
• “I want to earn more money.”
• “I want to feel less stressed.”

Here’s how to sharpen it:

Step 1: Get specific.
Ask: What exactly do I mean by this?
Health could mean walking more, eating more vegetables, sleeping better, or drinking less soda. Pick one.

Step 2: Make it measurable.
Ask: How will I know I’m doing it?
Use numbers (minutes, dollars, days per week) or clear milestones (finish a course, complete a project).

Step 3: Check if it’s achievable.
Ask: Given my actual life, is this realistic?
If not, shrink it. You can always increase later.

Step 4: Confirm it’s relevant.
Ask: Does this matter to me right now, in this season of life?
If you’re caring for a newborn, this might not be your marathon year—and that’s okay.

Step 5: Add a deadline or timeframe.
Ask: By when? For how long?
“Start next week and continue for eight weeks” is more helpful than “soon.”

When you put it all together, you get something that looks like the real examples of SMART goals we’ve been walking through.

FAQ: common questions about SMART goals (with real examples)

What are some simple beginner examples of SMART goals?

Beginner-friendly examples include:

• “For the next 30 days, I will drink one extra glass of water with lunch every day and track it with a checkmark on my calendar.”
• “For eight weeks, I will spend 10 minutes every weekday cleaning or organizing one small area of my home, such as a drawer or shelf, and take a photo before and after.”

Both are small, clear, and easy to measure.

How many SMART goals should I have at once?

Most people do better with just a few at a time—often one to three. If you try to run ten SMART goals at once, you’ll likely feel overwhelmed and drop them. Pick the one or two that would make the biggest difference and start there. You can always add more once those feel automatic.

Can SMART goals change over time?

Yes, and they should. Life changes, energy levels change, and sometimes your priorities shift. Treat your goals as experiments, not contracts. If a goal turns out to be unrealistic, adjust the time frame, reduce the frequency, or narrow the scope instead of abandoning the whole idea.

What is an example of a SMART goal for students?

Here’s a student-focused example of a SMART goal:

“For the rest of this semester, I will study for my biology class for 30 minutes every weekday at 4 p.m. in the library, using practice questions and reviewing notes, so I can raise my test average from 78% to at least 85% by finals.”

It’s tied to a specific class, has a clear time and place, and defines success with a concrete grade improvement.

How do I know if my goal is actually SMART?

Try this quick test: if you handed your goal to a stranger, could they tell you exactly what you’re going to do this week, how often, and how you’ll know when you’re done? If not, it’s probably still too vague. Compare it to the examples of SMART goals: examples and applications in this article and tweak yours until it passes that “total stranger” test.

The real power of SMART goals isn’t in the acronym itself—it’s in the way it forces you to get honest about what you’ll actually do, by when, and why it matters to you. Use these real examples as starting points, not rigid rules. Adjust them to your energy, your season of life, and your values.

If you walk away with even one example of a SMART goal you’re ready to try this week, that’s a win. Start small, track your progress, and let your future goals grow out of the confidence you build from the early ones.