Use this worksheet to set SMART goals. Take notes and focus on how your goals relate to each point in the SMART guidelines.
Is your goal clear and well defined? A goal should specify the who, what, when, where and why. For example: I will go to bed at 10pm and wake up at 7am starting this Monday so that I can be more alert each day.
Does your goal include a degree of success that is measurable? The sleep goal could have two possible metrics:How many days per week did you stick to sleep and wake times?On a scale of 1-5, how alert do you feel each day?
Can your goal be accomplished? Be realistic with your goals, but also challenge yourself. The sleep goal could be very hard to accomplish for someone whose bedtime and waking time varies daily. A better goal in that case might reflect attaining a 10 p.m. to 6 a.m. sleep time 4 of 7 days per week for the next four weeks. Once this goal is met, another goal can be set for 5 or 6 days per week.
Does your goal take into consideration what is going on in your life now? For example: It may be that you have a night class from 5 - 8 p.m. A 10 p.m. bedtime may not provide enough time to get home from class, eat, visit, and do homework. A more realistic goal might be to sleep from midnight to 8 a.m.
Do you state when you will have completed the goal, or when you will do the tasks you have assigned yourself? The sleep goal starts on Monday. Another way to incorporate time into the sleep goal would be: By the end of the semester, I will consistently go to bed at 10 p.m. and wake up at 6 a.m. at least five days per week, so that I can be more alert.