Objective: At the end of this lesson, you will be able to and will have accomplished setting SMART goals for one of your upcoming weeks.
In the previous lessons, you have reflected critically on your own time use and stress patterns, explored your personal values and priorities (Lesson 1), and delved into theory and tools of time and stress management. While Lesson 2 has taught you the theory, Lesson 3 helped you with specific resources, this lesson will be used to help you put that theory to practice and set achievable goals, with which you will be able to test the thus-far-learned theory in practice.
Before delving into further goal setting, you are invited to answer the following reflection questions that will help give you more information regarding your previous and future of goal-setting. Self-awareness is key to growth, and understanding your past successes and struggles, as well as your wishes for the future, will help you make better choices moving forward.
- What time/stress management strategies have you already tried before? (e.g. making to-do lists, using a planner, meditation)
- What worked well for you and what didn’t? Why?
- Did these attempts align with your priorities (from Lesson 1)? How/how not?
- In which area would you like to set the goals for one of your future weeks?
Introduction to SMART Goals
When it comes to setting of goals, a very commonly used method is setting so-called SMART goals. In this case, SMART stands for:
S – Specific: Define the goal clearly (e.g., “Work on my thesis.” vs. “Complete my thesis introduction.”)
M – Measurable: Make goals possible to track (e.g. “Write my thesis” vs. “Write 500 words daily.”)
A – Achievable: Ensure the goals are realistic (e.g., “Write the whole thesis in one day.” vs. “Finish the introduction in 1 week.”)
R – Relevant: Align your goals with your priorities (e.g., Lesson 1)
T – Time-Bound: Set deadlines (e.g., “Finish the literature search for Introduction until Friday”)
Image 1: Think Teaching. (2025). SMART Goals infographic [Infographic]. ThinkTeaching.co.uk.
By making the tasks more manageable, breaking big goals into smaller steps, and helping you track your progress, SMART goals present a convenient and functional way of accomplishing your goals, preventing a burnout, and keeping your motivation.
Strategy Selection
Now, let’s combine what you’ve learned! Choose one time/stress management strategy from Lesson 2, and one tool from Lesson 3 to support your goal. When choosing your strategy, feel free to answer the following guiding questions for easier orientation:
- Which strategy resonated with you most? (e.g., Traditional Time Blocking)
- What tool could help you implement it? (e.g,. Google Calendar)
- How could this combination help you address your challenges? (e.g,. “Google Calendar will enable me to keep track of my planned time blocks”)
Remember that the strategies mentioned in earlier lessons are only a framework, within which you are free to adjust whatever works the best for you. If you, for example, prefer energy management blocking (See Lesson 2), you are free to adjust it and combine it with any other time management technique or your organizational tools and preferences, and make it personalized to the way you function on a daily basis. Personalizing the time-management and goal-pursuing techniques will make them even easier and more convenient to follow, hence more likely to help you reach your goals!
Creating a SMART Goal
Now it’s time to put it all together! Use the following questions to draft your goal for one of the next weeks in your personal/academic life.
- Goal: What do you want to achieve? (Specific, Achievable, Relevant)
- Strategy/Resource: How will you do it? (e.g. Time Blocking, Pomodoro App…)
- Measurement: How will you track your success? (Measurable)
- Deadline: When will you finish? (Time-Bound)
Note your answers and commit to your SMART goal for one week! Use a journal, app, or checklist to track your progress and possible changes, if necessary. Next lesson, we’ll reflect on what worked and what didn’t.
Homework/Follow-Up:
Task: Implement your SMART goal and bring notes to Lesson 5.
Optional: Discuss and compare the chosen goals and techniques with one of your classmates and motivate each other to reach the discussed goals throughout the week.
Sources
Lattice Training. (Retrieved June 14, 2025). Lattice coaches educational series: S.M.A.R.T. goals.
https://latticetraining.com/blog/lattice-coaches-educational-series-s-m-a-r-t-goals
Mind Tools. (n.d.). SMART goals: How to make your goals achievable.
https://www.mindtools.com/a4wo118/smart-goals
University of California. (Retrieved June 14, 2025). How to write SMART goals (v2). University of California Office of the President. https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How+to+write+SMART+Goals+v2.pdf