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SMART goals

What are SMART goals? These are goals that are specific, measurable, attainable, relevant, & time-bound. Your goal should clearly and specifically state what you are trying to achieve. It should also be a goal that you can quantify to track your progress with a deadline of when you want to reach it. Most importantly, your goal should be realistic and important to you.

  • Specific
  • Measurable
  • Attainable/Achievable
  • Relevant
  • Time-Bound


Targets a specific area for improvement. Use the 5 W’s:

WHAT am I trying to accomplish?

WHY [reasons, purpose + benefits]

WHO is involved?

WHERE will this take place?

WHEN will this goal take place?

BROAD GOAL: I want to control my diabetes.
MORE SPECIFIC GOAL (Can you answer the 5 Ws?): I will check my blood glucose 2 hours after each meal at least 3 days per week.


Concrete criteria for tracking progress

  • How much/many?
  • How will I track my goal?
  • Will help determine when goal has been accomplished?

Eat 3 servings of leafy greens per day for one month
Run on treadmill for 30 minutes 3 times per week for 6 months


  • Ensure goals are within reach
  • Do I have the skills, ability + resources to reach goal?
  • How can I achieve this goal?
  • Consider obstacles

Check blood glucose before each meal and 2 hours after each meal every day for 6 months = TOO MANY OBSTACLES
MORE ATTAINABLE = Check blood glucose 2 hours after each meal at least 3 days per week


A relevant goal can answer yes to these questions:

  • Is it worthwhile and important to you?
  • Is this the right time?
  • Does this match my other efforts/needs? Or does it conflict?
  • Am I the right person?

Your goal should be flexible enough and be able to set yourself up for success, not failure.

Exercise every Monday, Wednesday, Friday at 7am (What’s wrong with this goal?)
MORE RELEVANT = Exercise 3 times per week for 30 minutes


Your goal should have a starting point + end point. Setting a deadline is the most beneficial.

How much time will this goal take?

  • A week?
  • A month?
  • This weekend?

Give yourself enough time to realistically reach.

Do you want to lose 10 pounds? Give yourself enough time to realistically lose 1-2 pounds per week.

Create SMART goals with us

At Pinnacle, our wellness coaches can help you create SMART goals through our Lifestyle 365 program. Also, our 16-week Healthy Foundation program includes nutrition counseling, group support and education series, gym membership, physical therapy and wellness coaching with SMART goal setting. Start today by filling out our SMART goals worksheet.

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