Time-based
SMART goals are so effective because they give you a specific time frame. If a goal has no deadline, you can push it off, and it s almost like a dark cloud over your head, always looming, Callahan says.
Examples of SMART goals include:
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Exercise for 20 minutes every day
Be able to do 20 push-ups by the end of next month
Setting smaller process goals, which you can achieve along the way to a larger goal, can also keep you motivated, says Jen Kates, a certified personal trainer, and health coach, and founder of Shift Human Performance. For example, if your goal is to run a 5k, a smaller process goal might be running for five minutes without stopping.