Episode2 Segment 4 - How can I make my goals SMART?

Fast Fact 1

Be specific with
your physical
activity goal

Fast Fact 2

the activity

Fast Fact 3

Make sure
the goal
is achievable

Now that you have an idea about what your 24hr activity pattern looks like, and the type of physical activity that you are currently able to do, it is time to develop a goal that is SMART. It is important to take the time to work out your physical activity goals, and plan them in a way that is SMART. Each letter of the word SMART stands for a particular idea.

"S" stands for Specific.

Make sure that your physical activity goal is really clear, or specific.

"M" stands for Measurable.

Make sure that you can measure the activity. This could be with time, distance, weight, or repetitions. Any activity that has a start and a finish can be timed.

"A" stands for Achievable.

Make sure the goal is achievable. If the goal is set at a level that is too easy, then there is nothing to strive towards. If the goal is too difficult, then it is likely to lead to disappointment if the goal is not achieved. It is best to predict the target you can achieve in a week with hard work and determination.

"R" stands for Realistic.

Make sure the goal is realistic, taking medical advice, your timetable / calendar / things around you, into account.

"T" stands for Time.

Make sure the goal has a time target, with a clear beginning and end timeframe. A one week timeframe is appropriate to start with for your physical activity goal.

User Activity

This activity is designed to help you create a SMART goal for physical activity.


Below is a table. In the first column, the SMART goal ideas are listed. In the second column are some quick questions for you to answer to help you turn your physical activity goal into a SMART goal. Fill in your answers to these questions. If you are not able to turn your physical activity goal into a SMART goal, then you may need to go back and re-think and re-word your goal. When you have finished, print off the sheet. You might want to show this to your family or friends or a school teacher as a way of allowing them to support you in reaching your goal.

You can repeat this process each week with a new goal.

My Physical Activity Goal is:

Specific What is your specific goal?
Measurable What will you measure?
What tools do you need to measure it?
E.g., a stop watch, tape measure.
What is your starting point? E.g., 10 minutes.
Achievable Is the goal achievable?
How do you know?
Realistic Is your goal achievable with all the other things happening around you?
Time-targeted What is your timeframe? E.g., 1 week

Why measure progress and use rewards?

As you take steps to achieve your physical activity goals, it is important to measure your progress. Taking photos, keeping a journal, or writing a list of your steps will help you to see how far you have come, and how close you are to achieving your goal. Your success along the way can be celebrated with a series of small rewards. It might be something like a new t-shirt or shoes to wear while you go walking, or a new interactive game or App to play with friends. Measuring your progress and using rewards when achievements have been reached will help to keep you on track with your physical activity. It can also help to keep you motivated.

User Activity

This activity is designed to help you identify how you will measure and reward achievement.


In the box below, type in how you will measure your progress, and reward yourself for achieving your goal/s. You can print this off and attach it to the other sheets you will complete in this section.

I will measure my progress by:

I would like to be rewarded for achieving my goal/s with: