Body image significantly influences how we perceive ourselves, interact with others, and navigate the world. It’s not just about appearance—it’s about the thoughts, beliefs, and feelings we associate with our bodies.
Whether you’re working to accept your current shape, build confidence, or simply feel more at peace in your own skin, setting SMART goals can help you take clear, structured steps toward a healthier self-image.
The SMART framework is especially effective in guiding these efforts, making emotional and mental progress measurable and achievable over time.
This article provides actionable SMART goals designed to help you develop a more positive, respectful, and compassionate relationship with your body.
What is a SMART Goal?
The SMART framework provides a structured path to setting realistic, meaningful goals that promote growth. When applied to body image, it encourages thoughtful, intentional changes that support mental and emotional wellness.
SMART stands for:
- Specific
- Measurable
- Attainable
- Relevant
- Time-Based
By applying each element, you’ll create goals that keep you motivated, focused, and self-aware throughout your journey.
Specific
Being specific allows you to pinpoint exactly what needs to change. Instead of saying, “I want to feel better about myself,” a more effective goal would be, “I will write down one thing I appreciate about my body every day.” This type of precision increases the likelihood of success.
Measurable
You must be able to track your progress. That might mean keeping a journal of your thoughts, recording compliments you give yourself, or logging new behaviors like joyful movement. Measuring progress reinforces consistency and motivates continued effort.
Attainable
Goals should stretch you without overwhelming you. Make sure your goals are realistic based on your current mindset, emotional health, and available time. For example, reading one article a week about body positivity may be more sustainable than reading a book every few days.
Relevant
The goal must support your overarching desire to develop a healthier relationship with your body. Each action should help you feel more connected, more compassionate, or more at ease in your skin.
Time-Based
Every goal should have a timeline. Setting deadlines creates accountability and builds momentum. Whether short-term (one week) or long-term (six months), time-based goals keep your progress on track.
10 SMART Goals for Body Positivity
1. Practice Daily Body Gratitude
“I will write down one thing I appreciate about my body every day for the next 30 days.”
Specific: The goal states exactly what you will do: write down one thing you appreciate about your body.
Measurable: You can count and review the 30 entries over the course of a month.
Attainable: This is a simple habit that only requires a few minutes each day.
Relevant: Cultivating gratitude directly contributes to a more positive body image.
Time-Based: The task has a clear endpoint, which is 30 consecutive days.
2. Reduce Negative Self-Talk
“I will use a thought-stopping technique every time I catch myself saying something negative about my body, aiming to reduce these thoughts by half within three weeks.”
Specific: You aim to reduce negative self-talk using a specific method.
Measurable: Track how often negative thoughts arise and how often you apply the technique.
Attainable: Aiming for a 50% reduction is challenging yet realistic.
Relevant: This goal directly improves body image by transforming harmful thought patterns.
Time-Based: You set a three-week timeline for progress.
3. Curate a Body-Positive Social Media Feed
“I will unfollow 10 accounts that make me feel bad about my body and follow 10 body-positive influencers by the end of the week.”
Specific: The objective clearly defines the action and the number of accounts involved.
Measurable: You can count the changes you make to your feed.
Attainable: Making these adjustments can be done in one short session.
Relevant: Social media influences body image, making this a key area to address.
Time-Based: The goal must be completed within one week.
4. Wear Clothes That Support Confidence
“For the next 10 days, I will wear clothes that make me feel comfortable and confident, avoiding anything that causes physical discomfort or emotional insecurity.”
Specific: The goal clearly states the behavior and timeframe.
Measurable: You can track your outfits and feelings over 10 days.
Attainable: Choosing confidence-boosting clothing is within your control.
Relevant: The clothes we wear influence our body perception.
Time-Based: There is a defined 10-day period for the activity.
5. Practice Mirror Affirmations
“Every morning for the next month, I will say one kind thing about my appearance while looking in the mirror.”
Specific: The action is clear: deliver a kind statement to yourself each morning.
Measurable: You can log these affirmations in a journal.
Attainable: This task takes less than a minute each day.
Relevant: Positive affirmations help reframe body image and build self-acceptance.
Time-Based: You’ve committed to a one-month duration.
6. Learn About Body Diversity
“Over the following two months, I will consume one article, video, or podcast per week about body diversity and inclusivity.”
Specific: You are dedicating yourself to weekly education on body acceptance topics.
Measurable: You’ll track the number of resources reviewed.
Attainable: One piece of content per week is manageable for most people.
Relevant: Exposure to diverse body types can help normalize and celebrate your own.
Time-Based: The goal will be achieved over two months.
7. Move for Joy, Not Aesthetics
“I will try a new physical activity that I enjoy—like dancing, swimming, or nature walks—once a week for the next six weeks.”
Specific: You’re defining a new behavior (joyful movement) and setting a weekly cadence.
Measurable: You can list each activity tried across six weeks.
Attainable: Trying one new thing weekly is a sustainable goal.
Relevant: Reframing exercise as joyful movement builds a body-positive mindset.
Time-Based: The timeline for this target spans six weeks.
8. Journal About Body Perceptions
“I will write a journal entry three times a week for the next month to reflect on how I feel about my body, what triggered those feelings, and what I can do to improve my mindset.”
Specific: The journaling practice is defined in terms of frequency and content.
Measurable: You can track how often you write and review your reflections.
Attainable: Three times a week allows flexibility without pressure.
Relevant: Journaling promotes self-awareness and emotional healing.
Time-Based: The timeline for this goal statement is one month.
9. Create a Vision Board
“By the end of three months, I will create a vision board with at least 15 images, quotes, and affirmations that reflect how I want to feel about my body.”
Specific: The goal outlines exactly what to create and how many items to include.
Measurable: You can count the number of elements on your vision board.
Attainable: Collecting 15 pieces of inspiring content is achievable in four weeks.
Relevant: Vision boards reinforce positive body beliefs through visualization.
Time-Based: The goal has a deadline by the end of three months.
10. Practice Body Neutrality on Low Days
“On days when I struggle with body image, I will choose to focus on what my body can do instead of how it looks, and I will write down one body-neutral statement each time this happens, aiming for at least five entries over the next two weeks.”
Specific: The goal defines what to do on difficult days and how to document it.
Measurable: You can count and review your five written body-neutral statements.
Attainable: Writing one statement each time you struggle is a manageable emotional task.
Relevant: Practicing body neutrality is a valuable coping mechanism for improving long-term body image.
Time-Based: You’ve set a goal to reach five entries within two weeks.
Final Thoughts
Focusing on body image means building habits that support kindness, balance, and respect toward yourself. SMART goals offer a proven framework to shift your mindset and behaviors in a realistic, lasting way.
By setting specific, measurable, attainable, relevant, and time-based goals, you take intentional steps toward a healthier self-image. Whether you’re just starting your journey or refining it, these examples can guide and inspire sustainable, body-positive growth.
