You'll see various interpretations of SMART. Here's one.
Choose goals that are...
Specific (A definite outcome, not just ‘improve my skills in…’)
Measureable (Figures if you can, but sometimes it will be a tick in a box, like ‘climb Mount Fuji’)
Achievable (A stretch, but not a fantasy)
Rewarding (Each goal should be something you really want to achieve)
Time-based (Decide deadlines)
So what's missing?
Action - a particular way of turning good intentions into action.
The researchers' name for the next stage is 'mental contrasting'. It means thinking, not only about the goal, but what might stop you making progress towards your goal - in that order. It's contrasting because you regularly compare the two - goal Vs obstacles.
Next, you work on the obstacles.
Let's say your goal is to get fit. Maybe your major obstacle is procrastination or distraction. Try this: 'When I get home from work, then I will go for a run around the park.' No excuses, no exceptions. The less you think about it the better. A run immediately after your arrival home is just what you do. Everything else can wait.
Want some examples of when/then?
(The sentences might seem a bit unnatural, but having both when and then emphasises the action.)
Are they still relevant?
How's your success with your goals? Google has decided that the sweet spot for success with goals is 60-70%. Any more success suggests that the goals weren't enough of a stretch. Lower than that range suggests that we're not dealing with the obstacles or the goal is just a fantasy.
It can be.
If we're just sounding off or taking the opportunity to leave other people devastated, it's not. It can destroy our relationships and leave us feeling worse.
But there is a place for anger with a purpose.
Anger is the electric charge. The outcome is the professional you, expressing your dissatisfaction, focusing on the behaviour, asking for action simply and clearly.
'That phone is very distracting, please turn to silent now.'
'I've noticed that you have been late to our meetings several times. Please make sure you are on time from now on.'
Expressing anger with a purpose is good for your health. An alternative is rumination - going over and over the causes of your anger. Nothing prolongs stress like rumination.