Smart Goal Setting

Document: Smart Goal Setting

Source: The Learning Corner @ the Academic Success Center, Oregon State University

SMART Goals

Goals are easier to reach when they are clear. A SMART goal is:

Specific
Measurable
Actionable
Relevant
Time-Oriented

Smart Goal Setting Worksheet

Use this worksheet to turn your goals into clear, achievable steps and to plan for obstacles before they happen.

You can type directly into the worksheet below, or print this page (Ctrl+P on Windows, Cmd+P on Mac) and fill it in by hand. The worksheet starts on its own page when printed, so you can choose to print only that page.

Note: What you type is not saved or sent anywhere, and it will be cleared if you reload or leave this page. Print the page if you want to keep a copy of your plan.

Part One: Write Down Four Goals

Write down four goals, and challenge yourself! Studies show that challenging goals are ultimately achieved at a higher rate than easy goals.

Goal 1

Goal 2

Goal 3

Goal 4

Part Two: Break One Goal into Smaller Steps

Pick one goal from above and break it into smaller steps. Remember: these should be specific, measurable and attainable steps (think mini goals).

Steps toward your chosen goal, with the time needed and deadline for each step
Number	Step	Time Needed	Deadline
1.	Step 1	Step 1 time needed	Step 1 deadline
2.	Step 2	Step 2 time needed	Step 2 deadline
3.	Step 3	Step 3 time needed	Step 3 deadline
4.	Step 4	Step 4 time needed	Step 4 deadline
5.	Step 5	Step 5 time needed	Step 5 deadline

Part Three: Mental Contrasting*

Picture achieving your goal — what will that look or feel like? How will you know when it is complete? Now, think of an obstacle to achieving your goal. Contrast like this several times, and record the following:

Mental contrasting: how you will know you have achieved your goal, paired with a thing that could get in your way
Number	I’ll know I’ve achieved my goal when…	A thing that could get in my way is…
1.	Item 1: I will know I have achieved my goal when	Item 1: A thing that could get in my way is
2.	Item 2: I will know I have achieved my goal when	Item 2: A thing that could get in my way is
3.	Item 3: I will know I have achieved my goal when	Item 3: A thing that could get in my way is
4.	Item 4: I will know I have achieved my goal when	Item 4: A thing that could get in my way is

Part Four: Revise Your Goal

Revise the language of your goal to take into account what you learned from your mental contrasting

Part Five: Identify Two Resources

Identify two resources (people, places or things) that could help you achieve your goal and explain how these resources can support you.

Resource 1 and how it can support you

Resource 2 and how it can support you

Notes

* Mental Contrasting information drawn from the work of Oettingen, Gabriele. (2014). Rethinking positive thinking: Inside the new science of motivation. New York, NY: Penguin Random House.

About This Resource

This resource is from The Learning Corner @ the Academic Success Center, Oregon State University (success.oregonstate.edu/learning). The original document is marked with a Creative Commons Attribution-NonCommercial-NoDerivatives license.

If you need this document in an alternative format, contact the Disabled Students Programs & Services (DSPS) office.