How to Create SMART Goals That Actually Fit Your Life — A Step-by-Step Guide
- Deborah Ann Martin
- 19 hours ago
- 6 min read
Most people do not fail because they are lazy or unmotivated.
They fail because their goals are built around:
who they wish they were
instead of who they are right now
SMART goals change that by helping you build success around your:
real life
real responsibilities
real energy
real limitations
A goal that fits your REALITY is a goal you can maintain.
This guide walks you step-by-step through exactly how to create one.
Why People Are Searching for Help With SMART Goals
People look for support because they feel:
• overwhelmed trying to change everything at once
• frustrated after repeated “failed” resolutions
• unsure where to begin
• ashamed because motivation fades quickly
• confused about how to set goals correctly
• stuck between wanting change and not knowing how
SMART goals make change possible by keeping it simple, small, clear, and human.
PHASE ONE — S: Make Your Goal SPECIFIC
Clarity Creates Calm
Vague goals create stress and confusion.
Specific goals create focus and direction.
Instead of:
“I want to be better.”
You choose:
“What EXACTLY do I want to improve?”
Step 1: Choose ONE area of life
SMART Goal Concept Example:
“I will choose one area to improve instead of trying to change everything.”
Why it matters:
Focusing on one area prevents overwhelm, the number one reason people quit.
How to do it:
Pick a single category:
Health
Finances
Organization
Mental health
Creativity
Relationships
Step 2: Start with the BIG dream… then shrink it way down
SMART Goal Concept Example:
“I will take my big goal and reduce it to the smallest, simplest starting action.”
Why it matters:
If a goal is too big, your nervous system shuts down. Shrinking creates safety and momentum.
How to do it:
Dream → Smaller → Smaller → Even smaller
“I want better health”
“I want to walk more”
“I want to walk weekly”
“I want to walk for a few minutes”
Step 3: Turn it into something clear
SMART Goal Concept Example:
“I will walk.”
Why it matters:
Your brain needs to know exactly what you are doing.
How to do it:
Ask yourself:
What exactly am I doing?
Walking?
Saving?
Sleeping earlier?
Decluttering?
PHASE TWO — M: Make Your Goal MEASURABLE
If You Cannot Measure It, You Cannot Track It
A measurable goal answers:
“How much?”
“How long?”
“How many times?”
This removes guesswork.
Step 1: Add a number
SMART Goal example:
“I will walk for 3 minutes.”
Why it matters:
Numbers give your brain structure. Measuring progress helps you see success.
How to do it:
Add one of these:
Minutes
Days
Amount
Quantity
Step 2: Keep the number tiny
“I will walk for 3 minutes, not 30.”
Why it matters:
Tiny goals create success. Success motivates you to repeat.
How to do it:
If you THINK you can:
Walk 15 minutes → Start with 3
Save $20 → Start with $5
Clean the room → Start with one drawer
Step 3: Make the goal easy to track
SMART Goal example:
“I will do it 3 times this week.”
Why it matters:
Tracking gives your brain evidence that you are succeeding, this builds confidence.
How to do it:
Use:
A notebook
Calendar check marks
Phone reminder
Sticky note
PHASE THREE — A: Make Your Goal ACHIEVABLE
SMART Goals Should Feel EASY, Not Impressive
If your goal feels intimidating, your brain resists it.
If your goal feels doable, your brain says:
“I can do that.”
Step 1: Make the goal smaller than what you THINK you can do
SMART Goal example:
“I think I could walk 15 minutes… so I will start with 3.”
Why it matters:
Your brain needs early wins. Early wins build long-term success.
How to do it:
Use this mindset:
“If I think I can do X… I’ll start with half or less.”
Step 2: Test it in real life
SMART Goal example:
“I will try my goal for one week and see how it feels.”
Why it matters:
You learn what your body, mind, and schedule can actually handle.
How to do it:
Ask yourself afterward:
Was this too big?
Was it manageable?
Did I forget?
Did it overwhelm me?
Was I proud of myself?
Step 3: Adjust, don’t quit
SMART Goal example:
“If it was too much, I will shrink it instead of abandoning it.”
Why it matters:
Adjustment is growth. Quitting is shame. SMART goals remove shame.
How to do it:
Use the Mini-Step Method:
Too hard? → shrink
Still hard? → shrink again
Still hard? → shrink again
PHASE FOUR — R: Make Your Goal RELEVANT
Your Goal Needs to Matter to THIS Season of Your Life
A goal succeeds when it matches your current life, not your fantasy life.
Step 1: Make sure it matches your real life
SMART Goal example:
“I will choose a goal that fits my schedule, health, and responsibilities.”
Why it matters:
Unrealistic goals set you up for failure. Relevant goals set you up for success.
How to do it:
Ask:
Does this fit my energy?
Does this fit my stress level?
Does this fit my reality right now?
Step 2: Make sure it supports who you want to become
SMART Goal example:
“This goal moves me toward the person I am becoming.”
Why it matters:
Meaning fuels motivation.
How to do it:
Finish the sentence:
“This goal matters because…”
Step 3: Make it personal, not pressured
SMART Goal example:
“I will walk for 3 minutes, 3 times this week.”
Why it matters:
A time frame stops procrastination.
How to do it:
Use:
today
this week
before Friday
by the end of the month
PHASE FIVE — T: Make Your Goal TIME-BOUND
Deadlines Turn Intentions Into Action
Timeframes help you follow through.
Step 1: Add a time frame
SMART Goal example:
“I will walk for 3 minutes, 3 times this week.”
Why it matters:
A time frame stops procrastination.
How to do it:
Use:
today
this week
before Friday
by the end of the month
Step 2: Review your goal regularly
SMART Goal example:
“I will review my goal once a week.”
Why it matters:
Reflection helps you adjust instead of abandoning progress.
How to do it:
Choose a check-in day:
Sunday night
Monday morning
End of the week
Step 3: Reset when life changes
SMART Goal example:
“If life gets stressful, I will shrink the goal instead of quitting.”
Why it matters:
SMART goals move with your life, not against it.
How to do it:
Stressful season?
Shrink the goal
Slow down
Restart gently
When Everything Feels Too Hard
Some days, even the smallest task feels heavy.
Not because you are weak.
Not because you lack discipline.
But because you are human.
On the hardest days:
• You are not falling behind, life is simply demanding a slower pace
• You do not have to be perfect to make progress
• Shrinking your goal is not failing, it is wisdom
• Rest days still count as part of growth
• You deserve kindness, not pressure
If today you can only do 30 seconds, that counts.
If today you can only think about the goal, that counts.
If today you can only breathe through the stress, that counts.
Do not quit.
Adjust.
Continue.
You are building something important.
SMART Goals Help You Grow in Real Life, Not a Perfect One
SMART goals are not about being extraordinary.
They are about being consistent.
They remove shame.
They reduce pressure.
They build self-trust.
They help you experience small wins that grow into real change.
You do not need to change your entire life today.
You only need one small step that fits the life you are living now.
And that is enough.
Journal Prompts for Creating SMART Goals
• What area of my life needs the most support right now?
• What goal have I been avoiding because it feels too big?
• How can I shrink that goal into something tiny and doable?
• What version of success actually fits my life right now?
• What would it feel like to celebrate small progress instead of pressuring myself?
• How can I adjust my goals with compassion when life changes?
When You Want Support Beyond This Post
If you need more than reflection, these options are here to support you.
Neighbor Chat
A safe, welcoming space to talk about anything on your mind. No fixing, no pressure, just connection and understanding.
Next Step Coaching
Support focused on breaking life challenges into smaller SMART goals so you can move forward with clarity and less overwhelm.
Community Group
A supportive group space to connect with others navigating similar challenges and life transitions.
You are welcome to choose the support that fits your needs right now.
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