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S.MA.A.R.T.E.R
Goals Worksheet
Write S.M.A.A.R.T.E.R. Goals
This document was downloaded for free from http://www.annieandre.com/2012/01/set-adventurous-goals-free-worksheet
I put together this Goal worksheet to help me juggle and achieve my many goals that I’m determined
to accomplish. I hope you have the same success that I have had with it.
Thank you and hope you have an adventurous time fulfilling your dreams
My name is Annie André and I am Chief Adventure-ologist, Mom, Veteran Traveler and Cubicle Escapee. I’m
passionate about the benefits of adventure and travel so I started www.AnnieAndre.com and called it Practical
Adventure-ology. It’s a website dedicated to Reviving the Lost Art of Adventurous Living. A kind of guide for
ordinary people who want to…Be Practical, Be Adventurous and Be happy.
You’ll find adventurously practical stories and refreshingly honest real world advice that I hope will inspire you to live
your life more adventurously. I currently reside in Marseille France with my husband and 3 children where I am working
on a book and a business. Follow me on twittter @AnnieAndreHacks, Friend me on www.facebook.com/annieandre
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be happy.
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S.MA.A.R.T.E.R
Goals Worksheet
S.M.A.A.R.T.E.R. Is a Mnemonic Acronym That Represent
8 Self Sabotaging Reasons You Fail At Your Goals.
Specific, Measureable, Actionable, Accountable,
Recordable, Time-based, Evaluate, Reward
ADDITIONAL TIPS TO CONSIDER WHEN CREATING YOUR GOALS
1.
S.M.A.A.R.T.E.R. GOAL SETTING: is a goal setting system
or methods that will not only help you create and stick to
your goals, it virtually puts your goals on autopilot.
2.
It works because it is structured to overcome the 8 main
goal-setting mistakes that people make that would
otherwise end up sabotaging them from achieving their
goals.
5.
CUSTOMIZE THIS TO SUIT YOUR NEEDS: Everyone is
different. It’s easy to customize this system to suit your
needs. Simply replace or add self sabotaging things that
you think will prevent you from achieving your goal. For
instance, if you find you have a problem with being too
busy. Then add the letter B to the goals worksheet to
represent BUSY. Then write a solution to that problem like
“Make time in schedule by giving up 2 hours of t.v. per
day”.
3.
4.
6.
7.
8.
Don’t get overwhelmed: Start small- Write a list of
as many as you want but whittle it down to five or
less.
Be realistic with your time and goals
Break down bigger goals into smaller steps.
Post your goals somewhere you can see them
clearly like in front of your computer or on the wall.
Continue to add new goals as you think of them. Do
not just do them on New Year’s.
Give your goals some wiggle room. Room to cheat.
It’s better to cheat a little bit and continue on rather
than stick to your goal and get discouraged and give
up.
To make your life more balanced, try to work on
goals from all aspects of your life. Don’t make all
your goals about work. There’s relationship, kids,
garden, house, work, chores etc.
Keep it simple: You won’t stick to your plan if it’s too
complicated.
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S.MA.A.R.T.E.R
Goals Worksheet
S. M. A. A. R. T. E. R. GOALS EXPLAINED
Read the explanations below for each of the 8 mistakes that sabotage you and prevent you from accomplishing your goals. By
understanding them, you can avoid them and improve your chances of successfully achieving your goals.
S = SPECIFIC: Self Sabotaging Mistake #1: Goal is too vague or general.
One of the biggest reasons people tend to fail at achieving their goals is because they create goals
that are waaaay too general or vague. You must write a very descriptive goal like painting a mental
picture including all the actions, time frame and anything else relevant.
EXAMPLE: Don’t just say: “I want to lose 20 pounds” That sounds like a dream with no legs” like “wish I could fly”
YES: Do say:” I will fit into a size 5 dress by losing 20 pounds by June. I’ll accomplish this by doing the following
things:X,Y, Z.
TIPS FOR WRITING YOUR GOALS.
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Write goal in the positive-What you really want is to look thinner and fit in a size 5 dress not just lose
20 pounds.
Try answering what, why, where, when, how, who, which. You don’t have to answer all of these it’s
just a guide.
Now make sure your goals also conform to the other 7 things below.
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S.MA.A.R.T.E.R
Goals Worksheet
M= Measureable: Self Sabotaging Mistake # 2: Goal is not measurable.
If your goal is not measureable, how will you know when it’s completed? How will you stay on track?
For some goals like weight loss, this will be easy. What if a goal is less tangible like “BE A BETTER
PERSON”? You can’t measure that but you can measure the actions behind what you deem to make
you a better person.
EXAMPLE: “I will be a better person by 1) volunteering at least 5 times a year at the homeless shelter, 2) take my kids out to
the movies once a month and 3) say hello to the postman every time I see him.” Do all that and you are golden.
A= Actionable: Self Sabotaging Mistake # 3: You don’t give yourself actions to complete
towards your goal.
If you say, “I want to lose weight”, not only is it vague and written in the negative, there are no actionable
steps assigned to it. There’s nothing to track, just a vague wish to complete one day. HO HUM!
But, if you say I will fit into a size 5 dress by losing 20 pounds by June. I’ll accomplish this by doing the
following things: X, Y, and Z. (The X, Y, Z are the three actions you will do.) Always try to include at least 3
actions whenever possible.
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Goals Worksheet
A= Accountable: Self Sabotaging Mistake # 4: You don’t make yourself accountable
Making yourself accountable is crucial to create pressure on you to complete a goal.
Remember when you were a kid? You were more likely to do your chores if your mom was
pressuring you to do it. That’s a form of accountability.
3 WAYS TO MAKE YOURSELF ACCOUNTABLE:
1. Tell a few people about your goals. - No one wants to look bad. Try telling a select few people who will help keep you
accountable. Tell someone who is going to kick your ass into action. Not your buddy who doesn’t care.
2. Join A Group: Mutual accountability is extremely effective. Weight Watchers and Alcoholics Anonymous are
examples. Just Look for one online.
3. Make a bet: The competition may be just what you need to keep you accountable and motivated.
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Goals Worksheet
R= RECORDABLE: Self Sabotaging Mistake # 5: You don’t record or track your progress
If your goal is measurable, it should be recordable. This is an important step in the goal process
because it gives your mind something to work toward.
There’s just something psychologically motivating about seeing a bunch of X’s on the calendar
indicating that you are one step closer to your goal.
HOW TO RECORD AND TRACK YOUR GOALS
There are lots of ways you could record your progress
TIP* Keep it simple.
Here are 6 simple way to track your goals.
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

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
Simple chart- Graph or Goal chart
Write or make an X in the squares of a calendar.
Keep a journal- example is a food journal.
Use a TO DO LIST
Pen and paper
Your smart phone calendar or get an app
Want Fancy: Here they are,
six free web apps to track goals.
If you want a more comprehensive
system, Take a look at Goals On
Track. It’s supposed to help you
organize and track goals for all
aspect of your life from family and
financial, to weight loss and kicking your smoking
habit. $5.00 / month with a money back guarantee.
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S.MA.A.R.T.E.R
Goals Worksheet
T= TIME BASED: Self Sabotaging Mistake # 6: Your goal is not time based.
When will you start, When will it end? How often will you do it? These are all things you
need to answer otherwise you may just never start. But there’s another added bonus.
Tick tock, tick tock. Giving yourself a limited amount of time not only tells you when to stop
and start, it gives you a sense of urgency. Like studying for an exam at the last minute
because you have to take the test in 2 hours eeeeeeeeek
HOW TO MAKE YOUR GOAL TIME BASED:


Simply make a start and stop date
Create a schedule: Don’t just say “Join the gym”. Instead say: Join a gym by June and go 3 times a week on
Monday, Wednesday and Saturday”
TIP*Track your goals longer to make them into lifelong habits.
If you are trying to make something a habit or automatic, make your goal timeline long enough so that it sticks.
According to the Cancer Research UK Health Behavior Research Centre, it takes roughly 66 days to create new
habits. If you create a goal that involves losing weight and you want to also eat healthier long term, you should track
your goal for at least 66 days. That action, in this case, eating well, has a better chance of becoming a new habit.
Hmmm that’s a long time but worth it I think.
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Goals Worksheet
E= EVALUATE: Self Sabotaging Mistake # 7: You don’t stop to evaluate and revise.
If your goal is not working out what will you do? Keep going? That’s not going to work, you’ll
probably give up. You should adjust your goal so you can stay motivated.
EXAMPLE: If you go to the gym 3 times a week and you are NOT losing weight than adjust your
goals. Go 4 times, eat more fruit, do whatever you think you need to.
Tip* Set a scheduled time to evaluate. weekly? Monthly? After a milestone?
R= REWARD: Self Sabotaging Mistake # 6: Your goal does not include a reward.
Rewarding yourself is the best part of your goal. Studies show that by giving yourself small
rewards, you will keep yourself more motivated pushing you even closer to completing your
goal.
WHEN TO REWARD YOURSELF
Schedule your rewards. Every week, every 5 pounds you loose, every 100 dollars you save. Just decide up front what
it is.
DON’T FORGET !!!  POST YOUR GOALS WHERE
YOU CAN SEE THEM EVERYDAY AS A CONSTANT REMINDER..
GOAL WORKSHEET IS BELOW.
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happy.
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S.MA.A.R.T.E.R
Goals Worksheet
AVOID THESE MISTAKES
Mistake #1- Goal Is Too Vague- Try to answer,
why, where, who, which, how etc.
Mistake #2- You don’t know when you achieved
goal. How will you measure your progress?
Mistake #3-You don’t create actions to accomplish
your goals.
Write at least 3 if you can
WRITE YOUR GOAL INFORMATION HERE
S
Specific
M
Measureable
A
1-
Actionable
23-
Mistake #4- You don’t make yourself accountable!Who will you tell, how will you do this?
Mistake #5- You don’t record or track your
progress- How will you record your progress?
Mistake #6- Goal has no deadline
What is Start –End Date and/or Schedule
A
Accountable
R
Recordable
T
Time-Based
Mistake #7- You don’t evaluate or revise as
needed.- When, how often will you evaluate &
revise your goal?
Mistake #8- You don’t reward yourself- When will
you reward yourself?
E
Evaluate
R
Reward
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be
happy.
Write
S.MA.A.R.T.E.R
Goals Worksheet
Visit www.AnnieAndre.com: Reviving The Lost Art Of Adventurous Living. A guide for ordinary people who want to Be Practical, Be Adventurous and Be
happy.