SMART Goals: Turn Intentions into Action

What are SMART goals?

Smart stands for:

• Specific: Clearly define what you want to accomplish.
• Measurable: Include criteria to track progress and success.
• Achievable: Make it realistic and attainable within your resources.
• Relevant: Align with your broader goals and values.
• Time-bound: Set a deadline or defined timeframe.

Ready to put your SMART goals into action?

Emory offers a variety of well-being resources to support your journey, whether you are focusing on physical, mental & emotional, social & community, financial, or learning and career well-being, or achieving overall balance.

Visit our Well-being Resource Hub to discover tools, tips, and programs all in one convenient place. Check out the SMART Goal Setting Guide, designed to walk you through each element of the SMART framework, provide practical examples, and offer tips to keep you motivated along the way.

SMART Planning

How do I start SMART? Ask yourself these 7 questions:

1. What is one behavior you'd like to change?
2. On a scale of 1-10, how ready are you to make the change?
3. What would it take to move you closer to 10 (e.g. better planning, family support, more information, accountability, etc.)?
4. What are the benefits of making this change?
5. What are the barriers that make it difficult to make this change?
6. How will you overcome these barriers and succeed despite them? 
7. Why is this important to you right now?

SMART Example

Specific: Daily water intake
Measurable: 64 ounces per day
Achievable: Trackable with a water bottle or app
Relevant: Supports hydration and energy levels
Time-bound: 21-day challenge
SMART Goal: Drink at least 64 ounces of water daily for the next 21 days.

Stay Motivated with Check-Ins

SMART Goals aren’t just about setting intentions, they’re about staying engaged and supported throughout the year. That’s why we’ve built in four key check-ins, facilitated by our Well-being Champion network, to help you reflect, recharge, and celebrate progress. Prefer to go solo? You can complete these check-ins on your own anytime, it’s your choice… OWN IT!

First Check-In: Start Strong

Pause and celebrate the progress you’ve made, no matter how small! Connect with a Well-being Champion in your department, review your goal on your own, or team up with an accountability partner. Use this time to acknowledge your wins, identify what’s working, and make adjustments to keep moving forward.

Mid-Year Check-In: Reflect & Recharge

You’ve reached the halfway point—take a moment to recognize that achievement! This check-in is your chance to reflect on what matters most, identify barriers, and learn from challenges. Whether your progress feels big or small, every step forward counts. Remember: progress, not perfection, is the goal.

Third Check-In: Power Up for the Home Stretch

Now’s the time to celebrate your progress and gear up for the final push! Explore how environmental cues and support systems can supercharge your success. These cues—like a sticky note on your mirror or a calendar alert—are powerful reminders to take action. Lean into your resources, celebrate micro wins, and stay accountable to finish strong.

Reflect & Reset: Closing the Loop

As the year comes to a close, pause and reflect on your SMART Goals. Celebrate your progress, learn from challenges, and reset your intentions for the year ahead. This final check-in is about growth, gratitude, and setting the stage for continued success.