SMART Moves
What does the SMART goal acronym stand for?
S - Specific
M - Measurable
A - Achievable
R - Relevant
T - Time Bound
What does the acronym WOOP stand for?
W - Wish
O - Outcome
O - Obstacle
P - Plan
Which method focuses on structuring goals with measurable steps and deadlines?
What is SMART?
Define Intrinsic Motivation
What is doing something because it is personally rewarding and enjoyable that aligns with your values and interests?
This driver means having freedom to set your own goals and do things your way.
What is autonomy?
Maria wants to save $1,000 in one month, but she only makes $800 a month. Which SMART element is she missing?
What is Measurable?
You imagine how great you’ll feel finishing your first 5K race. Which step of WOOP is this?
What is Outcome?
Which method emphasizes identifying obstacles and making if-then plans?
What is WOOP?
Define Extrinsic Motivation
What is doing something to gain an external reward or pleasure?
The drive to improve your skills and see progress is called what?
What is mastery (or competence)?
John sets a goal to learn to knit, but his long-term dream is to become a chef. Which SMART element is out of alignment?
What is Relevant?
True or False — In WOOP, obstacles always have to be external (like time or money).
What is False — they can be internal, like habits or emotions.
Your goal is “to eat healthier,” but you plan: “If I crave fast food, I’ll have fruit instead.” Which method does this represent?
What is WOOP?
Learning a new language because you enjoy new experiences is what kind of motivation?
What is intrinsic motivation?
Linking your activity to something you deeply value provides what motivational driver?
What is purpose and meaning?
A parent sets a goal: “I’ll spend 30 minutes helping my child with homework 4 nights a week.” Which SMART elements are clear here?
What are Specific, Measurable, Achievable, and Time-bound?
You say, “If I feel tired after work, then I will go for a 10-minute walk instead of skipping exercise.” This is part of which WOOP step?
What is Plan?
You want to improve your professional skills. You write: “I will complete one online course each month for the next six months.” Which method?
What is SMART?
You wish to cook gourmet meals (W), imagine impressing your dinner guests (O), notice your obstacle is being short on ingredients (O), and plan: “If I don’t have something, I’ll improvise with what I have” (P). What is the motivation type?
What is extrinsic motivation?
Finding like-minded people and receiving feedback fulfills what driver?
What is connection and feedback?
Why might setting a goal that’s too easy fail the SMART test?
Because it may not be challenging or meaningful (Achievable but not motivating/Relevant).
Unlike SMART, WOOP forces you to think about this before you even begin working toward your goal.
What are potential obstacles?
Imagine someone writes: “I want to get promoted, but I plan to take a course and ask for mentorship if I feel unprepared.” Which method did they use?
What is WOOP?
You set a SMART goal to read 12 books this year for personal enjoyment, but also want to discuss them in a book club. How could this goal include both intrinsic and extrinsic motivation?
What is intrinsic motivation drives reading for enjoyment, extrinsic motivation comes from social recognition in the club?
Name 7 drivers of Intrinsic Motivation
What is autonomy, mastery and competence, purpose and meaning, connection and feedback, curiosity and interest, reduce pressure and compassion, and flow state?