Have you ever felt SUPER pumped about an idea or a vision for your life, ran full-force toward that vision, and somehow came up short? It hurts, doesn’t it? The disappointment, the confusion, and even the shame we can feel in admitting defeat to something we really, truly pursued. We have sayings for this, such as “All heart, no head” and “Ready, fire, aim,” which illustrate how a lack of thought and preparation can inhibit success.
When setting a goal, one way to increase the odds of success is to build a SMART structure for your goal. SMART is an acronym for the 5 elements to consider when mapping out your goal-oriented actions. SMART goals incorporate reason, reality, and resources to chart your path and keep you on track to achieving your goal. SMART stands for:
S: Specific
Clearly define your goal to address what will be accomplished and who is responsible for what. For example, instead of saying “I’ll save more money this year,” try “I’ll save $X amount by the end of the year” or “I’ll put Y percent into savings from each paycheck.” The more clearly defined the goal, the less ambiguity can sneak in to distract or deter us.
M: Measurable
This gives you a way to track your progress. In saying, “I want to spend more time with friends this year,” what qualifies as “more time”? Make it measurable with “I’ll schedule three social things with (these people) each month” to enforce your actions and track progress.
A: Achievable
Ensure your goal is realistic by keeping it within your capabilities and resources. For example, I love to run and cycle, but I will never, ever be an elite recreational or professional athlete. So, I keep my active fitness goal achievable by working within (and maybe juuuust beyond) my body’s abilities and the funds and time I can assign to it.
R: Relevant
Make sure you’re not sabotaging other areas of your life for this goal. Ensure that your goal aligns with what you value in life and will not harm other wellness domains such as your health, financial stability, closest committed relationships, or scruples. If the goal conflicts with a long-term life plan or value, consider reworking the goal.
T: Time-Bound
Set clear deadlines for completion and map out the milestones you need to hit along the way. It’s easy to convince ourselves that we’re progressing if we don’t have a defined deadline. I find that this often seems daunting—once I commit to a timeline, then I’m on the hook. That’s when the clock starts ticking in accounting for my actions (or lack thereof) towards the goal.
Of course, with any plan, we should remain flexible in the face of other needs and life events that may halt progress toward goals.
Be willing to pivot, pause, or reformulate your SMART plan as “bigger things” alter the time, finances, and energy that you have available for your goal.
Heather Ulstad, MS MERP
Heather is a business operations director and mental health professional with a background in federal law enforcement, psychology, and forensic science. She enjoys high-paced environments and has worked alongside complex teams, with a steady focus on values-driven leadership, clear communication, and collaboration. In her counseling work, Heather integrates solutions-focused, relationship-centered, and trauma-processing approaches—often starting with early experiences to help clients better understand themselves and expand resilience, confidence, agency, and potential.
Outside of work, she values time with her husband and their two daughters, loves health and performance psychology and neuroscience, and is happiest exploring the mountains, forests, and new places with her favorite people.
Learn more about Heather and our other therapists at Revelations here.