How do we make sure the goals we set are clear and measurable? The “SMART Goal” framework helps clarify goals and provides structure for creating effective action items. “SMART” can be applied to goals, milestones, action items, and habits.
SMART
SMART is an acronym for: Specific, Measurable, Achievable, Relevant, and Time-based.
A complete SMART action item or goal will have all of these pieces:
To check if your action item or goal includes each SMART piece, you can ask yourself at least one question next to each letter below. The questions can help you create a plan and clarify the details about your goal. Questions for “Specific” check that the goal is detailed and exact, that you have clearly defined what you want to do. Questions for “Measurable” check your metrics for success and that you are using numbers to quantify your goal wherever possible. “Achieveable” goals consider the time and resources you have available. The questions make sure that you can succeed and that if you need additional resources, you have a plan to get them. “Relevant” confirms that the goal is important to you and that you are motivated to achieve it. Goals should always matter to your present and future self. “Time-based” sets a deadline for when you expect to achieve a milestone or achieve the goal. Even if you don’t achieve the goal, the deadline ensures you can check in and reevaluate if needed.
Example of Simplifying Decision-making with SMART Goals
The first example is for a SMART action item that supports someone’s goal of procrastinating less. This person realized they procrastinated on their homework by scrolling on social media.
Do you see each SMART piece in the action item? We know how this action item supports their overall goal (“to not procrastinate” = Relevant) and how long they will practice this action item (“every day for the next 2 weeks”). Two weeks is a great amount of time for an action item; it is enough time to learn if it could work for you long-term while also allowing you to make adjustments if needed. The action item is measured by how many minutes they will allow themselves to transition into starting their homework (“within 30 minutes of getting home” = Measurable).
Many action items could work for this student; however, the action item shown here identifies a key, specific decision point that contributes to the procrastination. The success of this action item and achieving the goal can be simplified to one choice: to open social media or to start homework. Identifying the key choices and decisions that contribute to the challenge and that differentiate the challenge from success will increase the chances that this action item will work.
The action item could be broken down into an even smaller step and decision. This person could say “I will put my phone on “Do Not Disturb” in the kitchen until I finish my homework.” By minimizing friction, you reduce the mental effort required to follow through. For example, putting your phone on “Do Not Disturb” in the kitchen is a simple step that removes distractions and makes it easier to transition into starting homework. This approach aligns with the principle of behavioral design: when you simplify the decision-making process and create cues for your desired actions, you’re more likely to stick to the action item.
In this case, the person’s choice becomes less about battling willpower and more about following an already-established plan. The fewer barriers there are between the decision and the action, the greater the chance of success. For instance, by placing their homework materials in a visible spot before leaving in the morning or setting a reminder, they create an environment that encourages immediate action. Over time, these small, intentional changes build into habits that require less conscious effort, making it easier to achieve the overarching goal of overcoming procrastination.
By focusing on making the decision easy and ensuring the action is manageable, they also increase the likelihood of feeling successful after each step. This builds momentum, boosts confidence, and provides the motivation to keep going, ultimately making their long-term goals more achievable.