Setting goals that work

What makes a goal SMART?

SMART is a checklist for a goal: Specific, Measurable, Attainable, Realistic (or Relevant) and Time-bound². Sources use some of the letters differently, so don't worry about which wording is right. The useful test is whether the goal is clear, trackable and doable for you.

• Specific: describe the goal clearly in one sentence, such as "I will walk for 10 minutes after lunch on Tuesday and Thursday"².
• Measurable: choose one way to track it, such as ticking days off on a paper calendar.
• Time-bound: say when you will do it and for how long, for example which days this week.

In athletes, specific and non-specific goals led to similar performance, so treat a clear goal as a helpful tool rather than a guarantee⁵.

If you count steps, stick to one tracker. Step counts from different devices can differ by 20% or more, so a step target may not match exactly from one device to another⁶.

Process goals or outcome goals: which work better?

For people starting out, process goals look more useful. A process goal is an action you will do, such as a daily walk. An outcome goal is a result, such as weight lost.

NSW Health advises choosing goals that focus on doing the activity rather than the result². Process goals have been linked with sticking to an exercise programme better than outcome goals⁴. They also give you a sense of control in the present moment, while outcomes are largely beyond your full control⁷.

Turn a result you want into an action you control. For example, change "lose weight" to "walk for 15 minutes after dinner on 3 days this week". Then judge each week by whether you did the action, not by what changed on the scale.

For adults living with obesity, a narrow focus on weight loss in activity messages may be counterproductive⁸.

What's a realistic first goal?

A realistic first goal is small, doable and starts from where you are now. Health organisations give examples such as a walk after lunch at least 2 days a week¹, or walking 10 minutes a day on 2 days a week and building up over time².

• Know your starting point, so you pick activities that are comfortable, and build slowly at a pace that feels right⁹.
• Pick a goal you feel almost sure you can do. Do the same thing for a couple of weeks before lengthening it.
• Add a little time or a day only once the current amount feels easy.
• Keep it within reach. Goals that are too hard can bring a sense of failure, stress and pressure, which can lead people to drop out⁴.

Small amounts count. Adults who can't or won't reach the recommended amounts can still benefit from doing less³. If you count steps, the biggest gains tend to come at lower step numbers, so adding steps matters most if you now take few. Benefits, especially for older adults, can be seen below 10,000 steps a day⁶.

What goals can you set that aren't about weight?

You can aim at doing the activity itself, and at benefits such as better sleep and mood, healthy bones, muscles and joints, and a stronger heart and lungs¹. Even if you can't lose weight or keep it off, you can still gain important health benefits from regular activity¹. For adults living with obesity, focusing on these benefits rather than weight alone may increase activity⁸.

Some ideas:

• A goal about the action: "walk somewhere I enjoy on 3 mornings this week" or "get up from my chair every hour".
• A feeling: note your energy, sleep or mood after each session, and look back after a few weeks. Feeling more energetic or how your clothes fit are both fair signs of progress⁹.
• A fitness check: time a regular walk or count how many chair stands you can do, then repeat it monthly. Tracking fitness, strength and balance can help keep you motivated².
• Your own reason: write down why you want to be active, such as playing with grandchildren or having more energy, and keep it where you'll see it. People who are active for their own reasons tend to keep going better than those driven by outside pressure⁷.

Step counters may underestimate steps among frail older adults, so a step goal may not match your real effort. Judge by how you feel as well⁶.

What does goal-setting theory say about specific goals and feedback?

Goal-setting theory says goals work best when you get feedback on how you're doing. Activity goals tend to achieve more when people receive feedback or keep track themselves⁴.

Feedback is most likely to help when it is timely, about your own progress, and non-punitive in tone⁴. It doesn't always help. Some feedback lowers performance, particularly when attention shifts from the task to yourself¹⁰.

So keep feedback about the activity, such as "I walked 3 times this week", not about yourself, such as "I'm lazy". Check your progress at the same time each week, for example by reading your calendar or step record on Sunday.

Specific, challenging targets such as 10,000 steps are common practice. Learning goals, such as trying different times of day to fit in a walk, may suit people who are new to activity better, and performance goals can sometimes work against the result you want¹¹.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Start slowly and build up how long and how often you're active^1,3. For a sore muscle or joint, ease off, and get advice from a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through or ease off for. Get it checked by a doctor.