SMART Goals: How to Effectively Use Them for Improving Health and Wellbeing

Most of us, if not all, want to do better and become a better version of ourselves. For some, that effort shows up in small, daily habits; for others, it appears as a quieter intention revisited weekly, monthly, or even just once a year.

The motivation to grow presents itself in many parts of life; at work, during our studies, when we pick up a new hobby, attempt to master a new skill, or reflect on our personal choices and lifestyle. This also includes our health.

Many people have a genuine desire to improve their health and wellbeing, but knowing how to do that properly can feel challenging. This is where SMART goals come in. By turning good intentions into clear, realistic, and measurable actions, SMART goals offer a practical framework for making meaningful improvements. Rather than feeling overwhelmed by where to start, they help transform the drive to “do better” into achievable steps that encourage lasting change.

Health and Wellbeing

According to the World Health Organization (WHO), the definition of health is:

A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Although some may argue that this definition feels idealistic or even controversial, particularly because of the use of the word complete, it highlights an important fact: health is not simply about the absence of disease. It is a dynamic and deeply personal state shaped by physical wellbeing, mental resilience, and the social connections that support us every day.

This definition also highlights the close connection between health and wellbeing, which can be simply described as the experience of health, happiness, and prosperity. For most people, achieving a sense of wellbeing is not about the absence of illness, but about finding balance across the health triangle, nurturing physical strength, mental clarity, and social bonds.

While wellbeing is a broad and multifaceted concept, much of it is shaped by factors within our control, including the choices we make and the way we respond to everyday problems. Because health and wellbeing are so closely related, understanding how to support and improve both is essential, not only to feel better in the moment but to sustain those benefits over time.

"Health is a state of body. Wellness is a state of being" ~ J. Stanford

Be SMART

Improving health and wellbeing matters to all of us. We often start with the best intentions in mind, promising ourselves we will drink more water, move our bodies more, or eat in a way that feels healthier. Yet despite the motivation, these goals can quietly fade away. Without a clear plan, long-term success becomes harder to sustain, and what begins with enthusiasm can quickly turn into frustration or self-doubt. This is because when goals feel vague or impossible to track, it is easy to feel as though we have failed, even when we have made a real effort.

So, to give ourselves a better chance of success, it helps to slow down and think not just about what we want to achieve, but how we plan to get there. This is where a more thoughtful approach to goal-setting can make a difference.

One effective and widely used framework is the 'SMART goal' checklist. It provides structure, clarity, and a sense of direction, making planned actions more achievable. SMART is an acronym that stands for:

Specific

Be clear about exactly what you want to achieve. The more precise the goal, the easier it is to focus your efforts.

Measurable

Decide how you will track progress so you can see how far you have come and stay motivated along the way.

Achievable

Make sure you have the right tools, resources, and support to realistically work towards your goal.

Relevant

Set a goal that feels meaningful to you and aligns with your values and current circumstances. Also, it should be achievable rather than feel overwhelming.

Time-bound

Give your goal a clear starting point and an endpoint. A deadline creates more focus on the action and result.

By setting goals in this way, health and wellbeing changes feel less like pressure and more like a process you can genuinely commit and stick to.

Smarter Health Goals

Below are some everyday examples of health-related goals written using the SMART framework. They show how small, clear actions can add up to meaningful change, and can be adapted to suit your own lifestyle and priorities.

Improving diet

In two days’ time, I will begin eating three servings of vegetables and three servings of fruit each day for four weeks. I will keep a simple daily note to stay aware of what I am eating. Before I start, I will spend some time researching healthy foods I enjoy so this change feels realistic and enjoyable rather than restrictive.

Managing stress

Starting next week, I will dedicate ten minutes to meditation on weekends. I will continue this for four weeks, then gradually increase each session to twenty minutes for another four weeks. Once this feels comfortable, I will add one extra day per week, working towards a daily meditation habit that fits naturally into my routine.

Enhancing fitness

From Monday, I will commit to thirty minutes of exercise three times a week on Mondays, Tuesdays, and Wednesdays. Each session will include ten minutes of brisk walking followed by twenty minutes of jogging. After two weeks, I will add Thursday, and the week after that Friday. By the end of four weeks, my goal is to be exercising for thirty minutes every weekday.

Losing weight

Over the next six months, I aim to lose ten kilograms by following a balanced eating plan and avoiding junk or heavily processed foods, alongside regular exercise. I will weigh myself once a week and record it on a note on the fridge as a visible reminder of my progress. By September, my target weight is seventy kilograms.

Improving hydration

Starting tomorrow, I will drink at least two litres of water each day. I will set a reminder in the evening to refill my water bottle and hourly reminders during the day to take a sip. After one month, I will remove the reminders with the aim of making hydration a natural part of my daily routine.

Boosting mood

To reduce negative thinking and build a more positive mindset, I will begin a gratitude journal next Monday. Every morning, I will spend five minutes writing down three things I am grateful for. This simple practice will help me maintain perspective during difficult times.

Stopping smoking

My goal is to stop smoking completely on the first day of May. From tomorrow, I will gradually reduce the number of cigarettes I smoke each day; begining with twenty per day for the first week, then reduce that to fifteen, ten, and finally five in the final week before quitting. I will keep a daily log to track my progress and take time to learn about what to expect during the quitting process so I feel more prepared and supported.

To improve your chances of success, it is also helpful to:

• Write down all SMART goals clearly and keep them somewhere easy to see and revisit.

• Share your goals with someone you trust and update them on your progress to build accountability, encouragement, and motivation.

From Ambition to Action

Setting ambitious health goals can feel daunting, especially when life is already busy, stressful, and full of hectic demands. SMART goals can help turn big, overwhelming ambitions into clear, achievable steps, giving you a sense of direction and greater control over your journey.

Of course, even the best plans are not immune to obstacles. Setbacks happen, motivation can dip, and progress may not always be consistent. That is why mindset matters just as much as planning. Approaching your goals with patience, self-belief, and determination can help you to keep moving forward.

And when those goals are finally reached, the journey does not stop there. Maintaining the same commitment is what transforms short-term wins into lasting lifestyle changes, supporting long-term health and wellbeing the SMART way.

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