SMART Goals is an extension of the ‘Authoring Your Life‘ series, designed to help you reach your highest potential and achieve your goals through practical examples.
Shadow work shows us the truth of our patterns. SMART goals help us take action from that truth. Together, they create real, grounded changes. It’s not wishful thinking, it’s not about bypassing reality, and it’s not just about false positivity. This is about clarity, courage, and choosing your next step with intention.
SMART stands for: Specific, Measurable, Achievable, Relevant, Time‑bound. It’s a simple structure that helps you move forward without overwhelm.
Breaking Down SMART Goals.
Specific:
Be clear about what you want to do. Instead of “I want to feel calmer,” you might say: “I’ll spend 10 minutes grounding each morning.” Having specific goals gives you clarity and a sense of direction.
Measurable:
Pick a goal that you can measure or keep track of. By monitoring your progress, whether it’s through your stress levels, sleep quality, or how you feel after practicing. This way you can take notice of any improvements, even if they are tiny.
Achievable:
Set realistic goals that fit with your energy levels and lifestyle. Taking small, manageable steps is more sustainable and kinder to yourself than trying to make huge changes all at once.
Relevant:
Select goals that are important to you and help you grow personally. Making sure your goals are relevant keeps you connected to your motivation.
Time‑bound:
Give your goal a timeframe. This keeps it grounded and helps you stay focused without pressure and it also avoids any procrastination.
SMART Goal Examples for Everyday Life:
These examples are written for people who want to gain a greater understanding of themselves and their triggers.
Managing Stress:
Specific: Every afternoon, I will spend 10 minutes journalling about my stress triggers. After that, I will plan one small action for the next day.
Measurable: I will track my stress levels on a scale of 1-10 before and after journaling.
Achievable: Ten minutes is manageable and can be done at any time.
Relevant: This practice will help me recognise and address my stress triggers instead of ignoring them.
Time‑bound: I commit to journalling for four weeks and reviewing my entries weekly.
Practising Mindfulness:
Specific: Every morning, I will dedicate 5 minutes to focus on my breath and observe my thoughts without judgement.
Measurable: I will write a few sentences about what I noticed.
Achievable: Five minutes is a manageable time frame.
Relevant: Mindfulness helps me recognise my emotional triggers.
Time‑bound: I will commit to this practice for 14 days and reflect on any shifts in my thought patterns.
Emotional Regulation:
Specific: When I feel overwhelmed, I will pause, take three slow breaths, and identify the emotion I am experiencing.
Measurable: I will keep track of each time I apply this technique and note the intensity of the emotion.
Achievable: This takes only takes a minute to complete.
Relevant: Naming my emotions will help me to respond consciously rather than react impulsively.
Time‑bound: I commit to practicing this for 21 days.
Self Compassion:
Specific: Each evening, I will write one sentence of self kindness, and on particularly tough days, I will write two.
Measurable: I’ll track this daily and note how my body feels before and after.
Achievable: This takes only takes a couple of minutes to complete.
Relevant: Self compassion softens our self worth.
Time‑bound: I’ll commit to this for 30 days.
Breaking a Pattern:
Specific: When I notice old patterns like people pleasing, detachment, or overthinking, I will pause and choose a different response.
Measurable: I will keep track of each time I break a pattern and write down the action I took.
Achievable: I only need to choose one different action.
Relevant: This turns awareness into empowerment.
Time‑bound: I will practise this for four weeks.
Building Confidence:
Specific: I will select one small action each week that pushes me slightly beyond my comfort zone.
Measurable: I will write down the chosen action and my feelings before and after.
Achievable: Committing to one small action per week is manageable.
Relevant: Confidence grows through lived experience, not positive thinking.
Time‑bound: I will follow this plan for eight weeks.
Parting Words:
Download a SMART Goals worksheet with no strings attached. No email or personal details required. Click here to access the worksheet from my Google Drive. This worksheet is for personal use only.
Mindfulness and shadow work shows us what needs healing. SMART goals help us take the next step with clarity and courage. Together, they help us author a life that feels intentional, grounded, and true.
Healing takes time and is a process where we recognise our triggers and deal with them slowly. It’s really important not to push ourselves too hard by diving too deep into our problems, as that might make us overlook our valuable lessons. By taking small steps and being aware of our triggers, we can manage our healing journey in a better way.
A question to sit with: What small, meaningful action are you ready to take next?
About the author
Hello, I’m Sherri. I created Soulful Memories as a sanctuary for those navigating their own paths of healing and personal growth. With a background as a Master Reiki Practitioner, Hypnotherapist, and Shamanic Practitioner, I have dedicated years to understanding the transformation of the mind, body, and soul. While I no longer offer hands on healing services, I now share the insights and “soul food” I’ve gathered from my own karmic journey to help you author a life of peace. I believe that healing comes from within, unfolding gently, one moment at a time.