SMART Goals That Stick

We all know how it is - we set out intention to do things, and then life gets in the way.  It’s why I am just now (finally) getting serious about writing weekly articles and posting content.  I want potential clients to understand what it is we are going to be doing together - I want to demystify the coaching experience.  This is why my first article is going to be focused on goal writing; the foundation of any and all changes we will make in our lives.

Create SMART Goals that Stick

Setting goals is easy. Following through? That’s where most people lose momentum (guilty!). The difference between a goal that fades and one that leads to lasting change often comes down to how it’s structured - and how well you track your progress.  That’s where SMART goals come in.

What Are SMART Goals?

SMART is an acronym that helps you build goals with real traction:

Specific - Clear and focused, not vague or general

Measurable - You can track your progress

Achievable - Realistic for your current time and energy

Relevant - Aligned with your bigger purpose or season of life

Time-bound - Has a start and a check-in point (if not a deadline)

Instead of “I want to get healthier,” a SMART version might be:“I will walk for 20 minutes after lunch on weekdays for the next 4 weeks.”

Why? Measurable = Motivating

The measurable part of a SMART goal is where most people gain or lose steam. It’s hard to build momentum if you’re not seeing - and celebrating - your progress. That’s why habit tracking is so important.  Tracking:

·      Gives you proof that you’re showing up

·      Helps you notice patterns and obstacles

·      Keeps your motivation anchored in consistent action - not just outcomes

Even simple tools like checklists, calendar marks, or habit-tracking apps can make a big difference. Studies show that when people track a habit, they’re 2x to 3x more likely to stick with it than if they don’t.

So, How Long Does It Take to Form a Habit?

The old saying says 21 days - but research paints a more nuanced picture.

A 2009 study from University College London (my alma matter and research university extraordinaire) found it takes an average of 66 days for a new behavior to become automatic. For some people, it was as quick as 18 days. For others, it took over 250. The takeaway? Don’t rush it - consistency beats speed.

SMART goals help you name what matters. But tracking your habits? That’s how you build what matters - slowly, sustainably, and with less guesswork.

What’s one SMART goal you’re ready to track this month?

In order to help you get your goal off the ground, you can enter your email here for a free printable habit tracker.