What’s Missing? (SMART Goal Analysis)
“I will run 3 miles three times a week to improve my cardiovascular health.”
Missing: Time-bound — needs a deadline (e.g., “for the next 3 months”).
You want to get better grades on your math quizzes.
“I will study math for 30 minutes every school night for the next month to raise my quiz average from 70% to 85%.”
“I will update my résumé and apply to 3 new jobs by the end of next week.”
Occupational wellness
Sarah plans to go to the gym every morning, but she often hits snooze and sleeps in.
Roadblock: Lack of motivation/morning fatigue — Solution: Set gym clothes out the night before or try evening workouts.
Physical wellness
Example: “I will jog for 25 minutes, 4 days a week, for the next 2 months.”
“I will learn to play the trumpet in one month to get a record deal.”
Missing: Relevant — unrealistic or unrelated to current priorities.
You’d like to save money for a concert ticket.
“I will save $10 a week from my allowance for 8 weeks so I can buy a $75 concert ticket.”
“I will write in a gratitude journal 5 nights a week for the next month.”
Emotional wellness
Ben wants to save $50 a month, but he keeps spending his money on takeout.
Roadblock: Impulse spending — Solution: Make a meal plan or use a budgeting app.
Emotional wellness
Example: “I will check in with a counselor once a week for the next month to build healthy coping skills.”
“I will lose 30 pounds in one week by running every day.”
Missing: Achievable — not realistic or healthy in that time frame.
You’ve been staying up too late scrolling on your phone.
“I will put my phone away by 10 p.m. on school nights and aim for 8 hours of sleep for the next 4 weeks.”
“I will attend one club meeting or social event each week this semester.”
Social wellness
Mia plans to study after school, but her friends keep inviting her out.
Roadblock: Peer distractions — Solution: Schedule study time before social plans or study with friends.
Social wellness
Example: “I will text or meet up with one friend I haven’t seen in a while every weekend for the next month.”
“I will improve by 10% in 3 months by working on skills that matter to me.”
Missing: Specific — doesn’t say what skill or which area is being improved.
You feel isolated and want to make new friends.
“I will start one new conversation or join one club event each week for the next two months.”
“I will pick up litter in my neighborhood for 30 minutes every Saturday for the next 6 weeks.”
Environmental wellness
Jackson wants to reduce stress with meditation, but he forgets to practice.
Roadblock: Lack of consistency/reminders — Solution: Set a daily phone reminder or link meditation to an existing routine.
Intellectual wellness
Example: “I will read one non-fiction book for 20 minutes each night and finish it within 3 weeks.”
“I will get stronger by lifting weights three times a week for the next 8 weeks.”
Missing: Measurable — doesn’t define how “stronger” will be measured (e.g., lifting 10 more lbs).
You’ve been feeling overwhelmed by schoolwork.
“I will practice deep breathing for 10 minutes after school, 4 days a week, for the next month.”
“I will save $100 over the next 5 weeks by bringing lunch from home instead of eating out.”
Financial wellness
Lila wants to get 8 hours of sleep, but she stays up late doing homework.
Roadblock: Poor time management — Solution: Start homework earlier or create a study schedule.
Spiritual wellness
Example: “I will spend 10 minutes each morning reflecting or meditating on my values for 30 days.”