Here is more info about SMART goals and a few examples.
Specific- Define exactly what you have to do so it is easier to check off. Avoid generalizations such as "be healthy" or "move more."
Measurable- Add time duration, number of repetitions, or minimal heart rate to make goal clear.
Attainable- Be realistic. Avoid having something be a goal for 7 days a week as everyone has slip ups. Take a look at your schedule and be honest with what you have time for.
Relevant- Your goals should help you work towards something. If you are planning to run a 5K in 8 weeks, have running as part of your short-term goals. If instead you make your short-term goal to be swimming 5x a week, that is not specific for your long-term goal of running a 5K.
Time-bound- Add session lengths to goals. If you want to lose some weight, set a deadline.
-Eat 5 servings of fruit and vegetables/day 4 times/week
-Drink 2 more glasses of water/day 6x/week
-Attend a group exercise class 8x in 4 weeks
-Be able to perform 25 push ups in 1 minute by December 1
-Limit myself to only 1 can of pop/day for 3 weeks
-Try a new vegetable every week
-Bring a homemade lunch to work 3 days/week
-Do 100 abdominal exercise repetitions 4x/week
-Run an entire 5K by the end of March (no walking!)
-Drink a 500 ml glass of milk with dinner 4x/week
-Perform resistance training 2x/week and cardiovascular training for at least 20 minutes 2x/week
-Take 10 minutes of quiet time for myself 5 days/week
Remember these are examples. You can choose what you'd like to focus on. Email me if you need help or have questions: firstname.lastname@example.org