Setting S.M.A.R.T.
Goals
/20
PART 1 – Building a Habit for Success /9
Based on James Clear's Atomic Habits
Use this worksheet to create a plan for achieving one of your goals. Fill out each section
carefully, and focus on setting yourself up for success by starting small and building
momentum.
1. Your Goal (1)
Write down one goal you want to focus on:
Example: "I want to exercise 3 times a week."
My Goal: I want to meditate twice a week
2. The Habit You Need to Build (1)
What habit will help you achieve this goal? Break it down into a specific, repeatable action.
Example: "I will do a 20-minute workout after school on Mondays, Wednesdays, and Fridays."
My Habit: I will meditate for 15 minutes after school on Monday and Friday
3. Make It Obvious (1)
Where and when will you do this habit? Link it to something you already do to create a clear
cue.
Example: "After I put my backpack down, I will change into workout clothes and do my
workout."
Cue (When/Where): I will do it in my room and will follow a 15 minute meditation video
4. Make It Attractive (1)
How can you make this habit something you look forward to?
Example: "I will listen to my favorite music while working out."
Plan to Make It Attractive:
I will listen to a calm music that I like while meditating
5. Make It Easy (1)
How can you simplify this habit so it’s hard to fail?
Example: "I will lay out my workout clothes the night before."
Plan to Make It Easy:I will put a reminder on my phone for the day that I will me meditating
6. Make It Satisfying (1)
What reward will you give yourself after completing this habit?
Example: "After my workout, I’ll enjoy a smoothie or relax with a TV show."
Reward: after my meditation I will read my book
7. Track Your Progress (1)
How will you measure success? Create a simple way to track your habit.
Example: "I will check off each workout on my calendar."
Tracking Plan:
I will make a meditation plan on my calendar and check off each meditation
8. Overcome Obstacles (1)
What challenges might you face, and how will you handle them?
Example: "If I don’t feel like working out, I’ll commit to just 5 minutes and see how I feel."
Potential Challenge: I might not feel like meditating that day
Solution:
I will meditate for 7 minutes instead of 15 minutes
9. Accountability Partner (1)
Who can help you stay on track with this habit? Share your goal and habit with them.
My Accountability Partner:
My mom I will tell her about my meditation and the process
PART 2 – In-class S.M.A.R.T goal related to stress management /11
As discussed in class, stress can lead to physical, emotional, mental, and behavioral symptoms/
consequences. Your goal will try to reduce or better control these consequences.
Select one physical, emotional, mental, or behavioral symptom of stress that you need to
improve. Get examples from the file on Lea titled: “symptoms and sources of stress” under
symptoms of stress. Write a S.M.A.R.T. goal that you can achieve within the semester.
Specific – State one thing you want to improve upon (1)
I want to deal better with my anxiety
Measurable – This requires a number, percentage, or some quantifiable measure to
gauge success. How will you know that this goal was achieved? Identify your current
state and where you would like to be by the end of the semester. (2) I get anxious at
least 3 times a week and I want to have reduced my anxiety to hopefully 0
Action Oriented – State at least one action you want to do to achieve your goal.
o You have to be able to do this action in class (i.e. meditation, yoga, journaling).
You can chose more than one action.
o You will have 20 minutes per class (Classes 8-12 total of 5 classes) to implement
this action.
o Provide a detailed breakdown of your activities: ex. If meditating what type of
meditation? Will you be following a guided meditation? If journaling, what
questions will you be answering? If doing yoga what type of yoga? What yoga
poses? Be specific in your activity breakdown as you will implement this in class.
(6)
o I will follow a guided meditation on YouTube that deals with reducing stress and
anxiety
Realistic – Explain why performing the actions is realistic given your situation (1).
It’s realistic because I am able to do it in class because I will watch a video on YouTube
and follow that video
Time-Related – On what date will you re-assess your goal? The time frame must be
between now and week 13 of this semester. (1) in week 11
