S = Specific（明确性）

M = Measurable（可测性）

A = Attainable（可达性）

R = Realistic（现实性）

T = Timely（时限性）

Specific. This is the what, why and how of the goal. What do you want to do? Why is this important to you? And how do you plan to make it happen? For example, instead of setting a goal to lose weight. Set a goal to lose 25 pounds over the next six months by losing a pound a week.

Measurable. You want the goal to be measurable so that you see the progress as it occurs. Rather than setting a goal is to improve your cardiovascular fitness, for example, set a goal to walk or run up 10 of the bleachers at the college football stadium, in an interval fashion (sprint up, walk down) in 15 minutes. It might take you 45 minutes the first time you go out.

Attainable. You want the goal to be within reach, otherwise you'll never stay motivated to achieve it.

Realistic. This just means doable. When you begin to think about transforming your body, for example, it's important to consider your body type (ecto, meso, endo) and then work within that framework when setting goals.

Timely. And finally, you want to set a time frame for your goal. Do you want to be in that size 8 dress in ten weeks, six months or two years? Putting a completion date on your goal gives you a clear target to work toward.

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