"I'm going to get better" isn't a goal; it's a wish. The SMART framework turns a wish into action.
What Is SMART?
- S — Specific: Clear and well-defined
- M — Measurable: There's a countable indicator
- A — Achievable: Challenging but realistic
- R — Relevant: Aligned with your core purpose
- T — Time-bound: Has a clear deadline
Bad vs. Good Goal Examples
- Bad: "I'm going to run faster."
- Good: "Get my 5 km run under 25 minutes within 10 weeks."
SMART Examples for Athletes
- Football / Soccer: "Get my 1,000-meter run under 4 minutes within 8 weeks by doing conditioning training 3 days a week."
- Swimming: "Bring my 100-meter freestyle down from 1:30 to 1:20 within 3 months."
- Weightlifting: "Raise my squat 1RM from 80 kg to 90 kg in 6 weeks."
How to Track Your Goals
Spend 5 minutes a week updating your goal journal. Note where you are, what's working and what needs to change.
Motivation and Goals
SMART goals fuel motivation because they make progress visible. And seeing progress is the strongest force for keeping going.
Setting a goal gets you halfway there.