SMART goals are everywhere—Specific, Measurable, Achievable, Realistic, Time-bound. But as David Maples argues on The Buck Stops Here podcast, this framework is an oversimplification that ignores human psychology. Here is an expanded version that actually works.
The Missing Element: Emotional Connection
Traditional SMART goals start with “Specific.” That is a mistake.
The critical first element is your emotional motivation—the “why” behind the goal. As Maples explains, “It’ll make me healthier” lacks the emotional power needed to override habitual behaviors.
Your prefrontal cortex handles reasoning. Your limbic system handles emotions and instincts. The limbic system is an 800-pound gorilla that rational arguments alone cannot defeat.
Strong emotional reasons are necessary to override default behaviors. Find them before you define anything else.
The Expanded Framework
I: Identify Your Why
What emotional need does this goal serve? Be honest—even if the reason feels vain or selfish. “I want to look good at the beach” is more motivating than “cardiovascular health is important.”
S: Specific
Express your goal in about five seconds. Not “lose weight” but “lose 15 pounds” or “drop 6% body fat.”
M: Measurable with Motivations
Include quantifiable metrics. Add a second layer: the motivations you can share with others beyond your core emotional why. Your public reason and your private reason do not need to match.
A: Achievable with Action Steps
Write down specific, concrete steps required to reach your goal. This must be documented, not kept in your head. Mental retention fails; documentation enables accountability.
R: Realistic Assessment
Honestly assess whether you will actually execute these steps. Build stair-step goals rather than unrealistic leaps. Ask yourself: “Will I take these action steps?”
R: Roadblocks Identified
What obstacles exist? If you cannot wake at 5 AM due to caregiving responsibilities, acknowledge this constraint. Adjust your plan rather than pretending constraints do not exist.
R: Reinforcements Built
Build accountability mechanisms:
- Read your goals daily
- Find an accountability partner
- Get a gym buddy or study group
- Make public commitments
T: Timeline Established
Set a specific deadline for measurement. Vague timeframes produce vague results.
A Concrete Example
Goal: Gain 10 pounds of muscle mass in the next 90 days.
- Why: Look good at the beach (honest emotional driver)
- Specific: 10 pounds of muscle, not just “get bigger”
- Measurable: Scale and body fat calipers
- Action steps: Gym 3x weekly, increased protein intake
- Realistic: 10 pounds in 90 days is achievable with consistency
- Roadblocks: Travel schedule in week 6—plan hotel gym workouts
- Reinforcements: Gym partner, progress photos weekly
- Timeline: 90 days from today
The Momentum Principle
Missing one day does not mean failure. Maintaining momentum matters more than perfection.
Every step along the staircase to success is still one step that puts you further to the mountaintop.
— David Maples
Bias toward action. Check in regularly—daily for 90-day goals, weekly or monthly for longer ones. And write everything down. What is not documented does not happen.
This article is based on Episode 8 of The Buck Stops Here podcast: “What Are ISMMAARRRT Goals?”