How to Use SMART Goals to Take the Next Step Toward Personal Growth
““The most important step a [person] can take. It’s not the first one, is it? It’s the next one. Always the next step.””
As a therapist—and a fan of reading and fantasy — I often find inspiration in unexpected places. One of my favorite authors, Brandon Sanderson, wrote those words in Oathbringer, and they’ve stuck with me ever since. When life feels overwhelming, the most powerful thing we can do isn’t to figure everything out at once—it’s simply to take the next step.
That’s exactly where SMART goals come in.
Whether you're trying to build better habits, reduce stress, or gain clarity around your next move, SMART goals can help turn vague intentions into practical steps. This framework isn’t just for therapy or work—it’s for anyone who wants to make meaningful progress in everyday life.
What Are SMART Goals?
SMART is an acronym that stands for:
S – Specific: Define your goal clearly. What exactly are you trying to do?
M – Measurable: How will you track your progress?
A – Achievable: Is this goal realistic for you right now?
R – Relevant: Does it matter to you? Why now?
T – Time-bound: When do you want to complete it?
Why SMART Goals Work
Vague goals like “I want to feel better” or “I should be more organized” can leave us spinning our wheels. SMART goals help by creating structure and accountability—two things that can make change feel much more doable.
Instead of:
“I want to be healthier.”
Try:
“I’ll go for a 30-minute walk three times a week for the next month.”
It’s simple, clear, and actionable—and it gives you something to feel proud of every time you follow through.
SMART Goals in Everyday Life
Here are a few examples of SMART goals that can fit into your routine:
Health: “I will drink 64 oz of water daily for the next 2 weeks.”
Relationships: “I will call or text one friend each weekend for the next month.”
Home life: “I will clean out one drawer or cabinet every Saturday until the kitchen is organized.”
Mental wellness: “I will journal for 5 minutes each evening for the next 10 days.”
You don’t need to set huge goals to create momentum. In fact, the smaller and more specific the step, the more likely you are to stick with it.
How to Create Your Own SMART Goals
Here’s a quick way to get started:
Pick one area of life you’d like to improve or feel more in control of.
Ask yourself: What’s one specific action I could take in that area this week?
Run it through the SMART filter:
Is it specific?
Can I measure it?
Is it realistic?
Why does it matter to me?
When will I do it?
Want a little more structure? Try following these steps and prompts:
Step 1: Define Your Goal
What do you want to achieve? Be honest and specific.
Example: “I want to feel more organized at home.”
Step 2: Make it SMART
S – Specific
What exactly will you do?
✏️ Example: “I will declutter my kitchen drawers.”
👉 Your goal:
M – Measurable
How will you track your progress or know when it’s complete?
✏️ Example: “One drawer per weekend.”
👉 Your measurement:
A – Achievable
Is this goal realistic given your current time, energy, and resources?
✏️ If yes, great! If not, adjust your scope.
👉 Your plan:
R – Relevant
Why does this goal matter to you right now?
✏️ Example: “A tidy kitchen helps reduce my stress.”
👉 Your reason:
T – Time-bound
What’s your deadline or time frame?
✏️ Example: “By the end of this month.”
👉 Your timeline:
Final SMART Goal
Put it all together:
✍️ “I will [specific action], [measurement and timeframe], because [reason].”
Optional: Reflection Prompts
What obstacles might come up, and how can I handle them?
How will I celebrate when I accomplish this goal?
Final Thoughts
The path to meaningful change doesn’t have to be dramatic. It just has to be intentional. As Brandon Sanderson so beautifully put it: the next step is always the most important one. If you’re feeling stuck, scattered, or unsure where to begin, SMART goals can give you a clear, empowering place to start.
Individual Relationship Therapy Denver, Colorado
Whether you're trying to build better habits, reduce stress, or gain clarity around your next move, SMART goals can help turn vague intentions into practical steps. Our skilled therapists at Authentic Connections Therapy and Wellness can help you use SMART goals as a framework to make meaningful progress in everyday life. Follow the steps below to get started.
1. We encourage you to get to know a little bit about our therapists, their specializations, and their credentials. Get to know our therapists here.
2. If you think Individual Relationship Therapy is for you, reach out to us! You can use our convenient online consultation scheduling here.
3. Begin the exciting journey of understanding and creating your own SMART goals!
We hope to hear from you soon!
