Get a SMART start on your health goals
7/24/2025 by Jennifer Bold, APRN, C.N.P., D.N.P.
When making lifestyle changes, setting SMART goals is a great way to position yourself for success. SMART stands for Specific, Measurable, Attainable, Relevant and Time-bound. Let's break down what each of these terms mean.
Specific: Your goals should be clear and specific. Instead of saying "I want to eat healthier," say "I will eat five servings of fruits or vegetables a day."
Measurable: Make sure you can track your progress. For example, instead of saying "I will walk more," say "I will walk 30 minutes three days a week."
Attainable: Set goals that are challenging but achievable. For example, instead of deciding to never eat out for lunch, say "I will pack my lunch four days a week." This approach allows for some flexibility and keeps your goal realistic.
Relevant: Your goals should contribute to your overall well-being. For instance, "I will sleep 8 hours a night" is a pertinent goal as sleep is essential for good health.
Time-bound: Each goal should have a clear deadline to help you stay focused and motivated. "I will run a 5K in three months" gives you a time frame to work towards.
Here are some examples of SMART goals:
- Exercise 30 minutes a day at least four days a week for two months.
- Eat two meat-free dinners a week for one month.
- Spend 60 minutes of screen-free time with your children every Saturday.
- Put away all mobile devices and shut off all screens by 9 p.m. on weeknights for one month.
- Call your grandparents every Sunday afternoon for six months.
- Walk at least 10,000 steps tracked on a pedometer at least five days a week.
- Enjoy lunch with a friend at least one day a month in July, August and September.
By setting SMART goals, you can create a clear plan to improve your health habits. Whether it's eating better, exercising more or getting enough sleep, SMART goals can help you stay on track and achieve lasting lifestyle changes.
Jennifer Bold, APRN, C.N.P., D.N.P., is a nurse practitioner in Primary Care in Rochester and Kasson in the Department of Family Medicine. She has completed her Doctor of Nursing Practice and has a special interest in chronic disease management.