Small Steps, Big Changes - Setting SMART Goals

The new year can feel like a fresh start, and it is often a time for reflection and intention-setting. After looking back at the past 12 months, you might be thinking about the changes you’d like to make or the goals you want to pursue.

While setting goals can feel exciting, it can also be overwhelming or hopeless when you think about previous years and the progress that you did or did not make. As you go into this year, you may be unsure of where to start.

One way to make goal-setting feel achievable is by using the SMART framework. SMART goals provide structure, making goals clear and actionable, whereas sometimes our goals can be vague and difficult to track.

What Are SMART Goals?

SMART is an acronym that stands for:

• Specific – the goals must be clear and concrete

• Measurable – there must be a way to track your progress

• Achievable – it needs to be reasonable

• Realistic – the goal should align with your long-term values and hopes

• Time-bound – set a time-frame to reach this goal

How You Can Set a SMART Goal

Let’s say you want to meditate in the morning. Here’s how you might approach it using SMART principles:

Specific: Make your goal concrete and as specific as possible. When do you want to meditate?

 “I want to meditate for 30 minutes on weekday mornings.”

Measurable: Decide how you’ll track your progress. Is there a measurable way to do so? 

“I will use an app on my phone to help guide me and track the days I meditate."

Achievable: Reflect on whether the goal is within your ability and you have the resources to accomplish it.

 “While I want to start meditating for 30-minutes, I don't know if I can do it for that long.... so let's start with at least 15 minutes of meditation to make it manageable.”

Relevant: Make sure the goal aligns with your values or lifestyle. How is this change going to help you?  

“I want to slow down in the mornings and have a moment for myself. I will start with a few minutes of mindfulness that gives me time for quiet reflection."

Time-bound: Give yourself a timeframe to accomplish this goal. Check in after two weeks to see how you are doing. Is 30-minutes too long or short? Do you need to change the time of day? Have you found an app that works well for you? Sometimes the goal needs to be changed, not deleted, to make it work for you and your schedule/lifestyle.

Why This Approach May Work For You?

Breaking your goals into smaller steps can make them feel less daunting and more sustainable. Instead of aiming for perfection or drastic change, SMART goals encourage you to start where you are. This method helps you:

• Build momentum through smaller, actionable steps

• Stay motivated by tracking and noticing your progress

• Increase your self-esteem by allowing yourself to follow through on the tasks that you set for yourself

• Increase self-compassion by acknowledging what you can do now, highlighting your potential for growth

How Counselling Can Support Your Goals

Setting and achieving goals isn’t always easy. Life gets busy, and motivation can fluctuate.

Counselling provides a supportive space to explore not just what you want to change, but why these goals matter to you. If we do not understand the why, we may be forcing ourselves to meet goals that we do not really value.

Additionally, we may have unrealistic expectations for ourselves that are impossible to follow through with, making us fail and inevitably give up. Smaller, manageable goals make it easier to build self-trust and confidence. 

If you’d like guidance in setting goals that actually feel achievable and supportive, consider reaching out for a consultation. Together, we can explore your values, identify small steps, and create a plan that works for your life.

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