Introduction

Setting goals is a powerful way to direct your energy and focus towards what truly matters to you. By using the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound—you can create clear, actionable goals. In this guide, we’ll explore three practical examples of how to set SMART goals in a weekly planner.

Example 1: Fitness Goal

Context: You want to incorporate more physical activity into your routine to improve your health.

You decide to set a SMART goal to ensure that you stay on track.

Example:

• Specific: I will go to the gym three times this week to work on my strength training.
• Measurable: Each session will last at least 45 minutes, and I will log my workouts.
• Achievable: I can realistically fit gym sessions into my schedule on weekdays after work.
• Relevant: This goal aligns with my desire to improve my overall fitness and energy levels.
• Time-bound: I aim to complete this by the end of this week.

Weekly Planner Entry:

• Monday: Gym – Strength Training (45 minutes)
• Wednesday: Gym – Strength Training (45 minutes)
• Friday: Gym – Strength Training (45 minutes)

Notes: If you find three days too ambitious, adjust the goal to two days and build from there. Consistency is key!

Example 2: Professional Development Goal

Context: You want to enhance your skills in your current job to increase your chances of a promotion.

Setting a SMART goal can help you focus your learning efforts effectively.

Example:

• Specific: I will complete one online course on project management this week.
• Measurable: I will dedicate at least 5 hours to studying, with at least 1 hour each day.
• Achievable: The course is designed to be completed in a week, fitting well into my schedule.
• Relevant: This skill will directly benefit my job performance and career advancement.
• Time-bound: I will finish the course by Sunday.

Weekly Planner Entry:

• Monday: 1 hour of course material
• Tuesday: 1 hour of course material
• Wednesday: 1 hour of course material
• Thursday: 1 hour of course material
• Friday: 1 hour of course material

Notes: Consider setting a follow-up goal to apply what you’ve learned in a work project. Reflect on how the course can be implemented in your daily tasks.

Example 3: Personal Growth Goal

Context: You want to cultivate a mindfulness practice to reduce stress and enhance your well-being.

Using SMART criteria can help you establish a sustainable routine.

Example:

• Specific: I will practice mindfulness meditation for 10 minutes each morning.
• Measurable: I will track my meditation sessions in my planner daily.
• Achievable: Ten minutes is a manageable duration that I can commit to each day.
• Relevant: This practice supports my overall mental health and stress management.
• Time-bound: I will do this every morning for the entire week.

Weekly Planner Entry:

• Daily: Mindfulness Meditation (10 minutes)

Notes: If you find mornings challenging, feel free to switch to another time of day. The key is consistency—find a time that works for you to establish this positive habit.