(Free) SMART Goal Worksheet: Therapist’s Guide with Example
Are you looking for a free printable SMART Goal Worksheet PDF? Here is a free SMART Goal Worksheet PDF that you can download and print. It also includes SMART goal example/answers. It’s also great for use as a SMART goal worksheet for students.
First, read more about setting a SMART Goal
Before beginning the worksheet, check out the article: Why is it Important to Set Realistic Goals?
SMART goals
S.M.A.R.T. is an acronym related to goal setting that was first introduced by George T. Doran in his article, “There’s a S.M.A.R.T. way to write management’s goals and objectives.” The original S.M.A.R.T. acronym stands for:
- Specific
- Measurable
- Assignable
- Realistic
- Time-Related
While the S.M.A.R.T. acronym has evolved over the years for the different letters, we will use the original acronym with this worksheet.
SMART Goal Worksheet directions
This worksheet has 7 blank sections for you to complete. Let’s go over each section.
1. Simple goal
Start with a simple goal. This is something that you want to achieve. Don’t worry about the format of this goal, as this is the rough draft you will start with before we transform the goal into a SMART goal using this worksheet. Enter your goal into Box 1.
Example: Exercise more
Now let’s look at the goal you started with and transform it into a S.M.A.R.T. goal.
2. Specific – A specific targeted area for improvement
S is the first letter in the S.M.A.R.T. acronym. It stands for Specific. In this box, we will look at making your goal specific. Think about what your specific targeted area for improvement is and enter this into Box 2.
Example: Walk at 6 pm every day
3. Measurable – A quantifiable measurement of progress
M is the second letter in the S.M.A.R.T. acronym. It stands for Measurable. In this box, we will look at making your goal measurable. Think about a quantifiable measurement that you can use to see your progress on this goal and enter this into Box 3.
Example: Walk at 6 pm for 90 minutes every day
4. Assignable – An assignment of who will complete the goal
A is the third letter in the S.M.A.R.T. acronym. It stands for Assignable. In this box, we will look at making your goal assignable. Think about who will be assigned to complete this goal (this will most likely be yourself). Enter this into Box 4.
Example: I will walk at 6 pm for 90 minutes every day.
5. Realistic – What can be realistically completed
R is the fourth letter in the S.M.A.R.T acronym. It stands for Realistic. In this box, we will take a hard look at what realistically can be achieved. Evaluate your goal and make it as realistic as possible. If, for example, walking for 90 minutes on weekends doesn’t seem realistic, now is the time to acknowledge this. Enter your realistic goal into Box 5.
Example: I will walk at 6 pm for 30 minutes on weekdays.
6. Time-Related – A time and day when the goal can be achieved
T is the fifth and final letter in the S.M.A.R.T. acronym. It stands for Time-Related. Think about the time frame and/or end date for your goal. Enter this into Box 6.
Example: I will walk at 6 pm for 30 minutes on weekdays for 4 weeks.
7. S.M.A.R.T. goal
The goal in Box 6 should be S.M.A.R.T. — specific, measurable, assignable, realistic, and time-related. Go ahead and reenter your finished SMART goal into box 7 and pat yourself on the back. You now have a SMART Goal. Congrats!
Example: I will walk at 6 pm for 30 minutes on weekdays for 4 weeks.