As you step into the new year, setting clear and motivating goals can provide a sense of direction and renewed purpose. Using the SMART method—creating goals that are Specific, Measurable, Achievable, Relevant, and Time-bound— helps turn broad intentions into actionable steps. This approach not only increases clarity but also boosts accountability and confidence, making it far more likely that your goals will become meaningful, lasting changes.

‍S                                                          

Specific– Clear, focused, and behavior- based.

Example: “Track protein intake daily in my app.”

M                      

Measurable – You can track it or observe progress.

No: “I will drink more water.”

Yes: “I will drink 64 oz of water daily.”‍

A          

Achievable – Realistic for your life.

Ask: Is this possible with my schedule?

R                

Relevant – Tied to your health, progress, and personal “why.”

Yes: Hydration, protein, movement, vitamins—key pillars of long-term outcomes.

T

Time-Bound – Has a timeframe for evaluation or completion.

Example: “For the next 4 weeks…”

SMART Goal Examples

Hydration: “I will increase my water intake to 8oz every hour from 8am–4pm for the next 2 weeks.”

Protein: “I will include a protein source at every meal and reach 80g/day at least 5 days per week.”

Eating behaviors: “I will practice eating at a comfortable, unhurried pace and give myself 20 minutes to finish my dinner meals, 4 days per week for the next month”

Movement: “I will walk for 10 minutes after dinner at least 3 days per week for the next month.”

How to Build Habits That Stick

• Habit stacking (pair a new goal with an existing routine).

• Using reminders and cues (alarms, water bottles, pill organizers).

• Reducing friction (prep protein foods, fill water bottles at night).

• Focus on small, sustainable steps.

Using the SMART method keeps things clear and manageable, helping you stay focused and motivated. Remember that even small, thoughtful goals can create meaningful change. With a little consistency, you’ll build steady progress throughout the year.

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Looking for fresh ideas to set realistic goals in the upcoming year? Our registered dietitians are here to help with personalized goal setting and nutrition guidance that fits your lifestyle- Schedule us with today!