In the hustle and bustle of everyday life, we often overlook the power of gratitude. But when harnessed correctly, gratitude can be a transformative force in our lives—boosting our mental health and overall well-being.
But how do we cultivate this potent tool? The answer lies in SMART goals. Here you’ll find 12 SMART goals examples for practicing gratitude. We will guide you through actionable methods to incorporate gratitude into your routine.
Whether you’re a gratitude novice or a seasoned practitioner, explore how SMART goals can elevate your gratitude practice, transforming it from a sporadic, fleeting feeling into a life-enhancing habit.
Prepare to unlock the potential of gratitude and experience the ripple effects of positivity in all aspects of your life. Let’s dive in.
What is a SMART Goal?
The SMART methodology provides a blueprint for setting practical goals for practicing gratitude. For those unfamiliar, SMART is an acronym for specific, measurable, attainable, relevant, and time-based.
Let’s delve deeper into each component of SMART:
Specific
Understand that specificity is key to a successful gratitude practice. Ambiguous or value goals can be arduous to accomplish, while specific ones offer clarity and guidance.
For instance, if you aim to cultivate more gratitude, a precise goal might look like this: “Write down three things I’m thankful for every day for a month.” This type of goal gives clear instructions on what must be done.
Measurable
Measurable goals allow you to track your progress effectively. When crafting your gratitude goal, ensure it includes criteria that can be quantified. That makes it easier for you to accomplish your personal development journey.
Attainable
It’s essential to consider your current emotional and mental state when forming gratitude goals. Unrealistic goals could cause dissatisfaction and frustration. Hence, you want to establish objectives that align with your existing capabilities.
Relevant
Make sure you focus on gratitude goals that resonate deeply with you. Doing so can boost your energy levels and resilience to overcome challenges.
Ask yourself questions like: What am I most grateful for? What brings me happiness? By understanding your personal values, you can start working towards meaningful goals.
Time-Based
Having a solid timeline pushes you to stay focused and maintain sight of your gratitude goals. Realize that cultivating gratitude is not an overnight success; it requires consistent effort and commitment over time.
12 SMART Goals Examples for Practicing Gratitude
1. Say Thank You to Someone
“I will take a few moments every day to thank someone for something they have done for me or made my life better. I commit to doing this for at least two weeks to start the habit of actively expressing gratitude to others in my life.”
Specific: This is explicit because the person has identified what they will do and for whom they are doing it.
Measurable: Make sure you keep track of how many days you have thanked someone.
Attainable: It’s easy to take a few moments daily to thank someone, making this a feasible goal.
Relevant: Practicing gratitude is an essential skill that can have a positive impact on our lives and the lives of those around us.
Time-based: You have two weeks to establish a habit of showing gratitude.
2. Write a Gratitude Letter
“I want to write one gratitude letter every two weeks for the following 6 months. The letters should be addressed to people who have positively impacted my life and include specific details about how they helped me.”
Specific: This defines the frequency of writing a letter and includes details about how to express gratitude.
Measurable: You could measure the number of letters written and how often they are sent.
Attainable: Writing a gratitude letter every two weeks over a period of 6 months is possible.
Relevant: The goal is appropriate since it encourages people to recognize those who have been helpful in their lives.
Time-based: There is a 6-month end date to accomplish success.
3. Start the Day With Positive Reflection
“For the next three weeks, I will start my day with positive reflection. I’ll take 5 minutes each morning to write down two or three things I’m grateful for and note how they make me feel. This exercise should be done before checking my phone or email.”
Specific: You’ll take 5 minutes each morning to practice positive reflection.
Measurable: Ensure you write down 2-3 things you are grateful for and how they make you feel.
Attainable: Freeing up 5 minutes daily is definitely achievable, even on the busiest days.
Relevant: Focusing on what you’re grateful for and reflecting on it is essential to cultivating gratitude.
Time-based: Goal completion should be met over the three weeks ahead.
4. Participate in Random Acts of Kindness
“Within one month, I want to complete at least 10 random acts of kindness. I’ll do this by volunteering in my community, donating goods and money to local charities, and being kind and considerate to everyone I contact.”
Specific: The individual aims to complete at least 10 random acts of kindness.
Measurable: Counting the number of random acts of kindness completed.
Attainable: This is reachable because you’ll complete random acts of kindness in the community.
Relevant: The statement is appropriate because it encourages selflessness and generosity towards others.
Time-based: The goal is time-bound since it has an end date of one month.
5. Use a Gratitude Journal
“I will shop for and use a gratitude journal to record one thing I’m thankful for daily. I also plan to share my entries with friends and family on social media to spread the feeling of thankfulness and joy with others.”
Specific: The SMART statement is well-defined, telling exactly what to do and how often.
Measurable: Count the number of entries in the journal and the people who view and comment on posts about gratitude.
Attainable: This is attainable because it does not require much time or money.
Relevant: Keeping a journal helps you stay focused on the positive things in your life and is a great way to express gratitude.
Time-based: View this as an ongoing practice of recording one thing daily.
6. Spend Time With People You Love
“I’ll make time to spend with family and friends at least once a week for the next two months. I want to nurture meaningful relationships with the people I care about and prioritize them in my life.”
Specific: This goal outlines what you need to do (spend time with family and friends) and how often you need to do it (once a week).
Measurable: You could count the number of weeks that you were able to spend time with your loved ones.
Attainable: Taking time out of your busy schedule to spend with the people you love should always be possible.
Relevant: Dedicating time to family and friends reinforces gratitude for the people in your life.
Time-based: Goal achievement is anticipated for two whole months.
7. Help Someone Less Fortunate
“I want to give back to those in need by the end of two months. I will do this by volunteering at a local food bank and donating clothes or money to a charity of my choice.”
Specific: The individual aims to give back to people who are less fortunate than them.
Measurable: Ensure that you volunteer at a food bank and donate to a charity of your choice.
Attainable: This is reachable because the person acts to help those in need.
Relevant: Assisting those less fortunate than you is essential to cultivating gratitude.
Time-based: Two whole months are required to reach lasting success.
8. Give More Compliments
“I will give at least three compliments to friends, family members, and coworkers by the end of the next week. To ensure that my compliments are genuine, I’ll take a few seconds to think about what I appreciate about each person before speaking.”
Specific: You have precise actions available—give three compliments weekly.
Measurable: You should track how many compliments you give each week.
Attainable: This is an achievable goal if you consciously try to think before speaking.
Relevant: Complimenting others increases self-awareness and encourages gratitude.
Time-based: You should expect goal attainment over the following week.
9. Don’t Sweat the Small Stuff
“I will identify the things I can control and release stress for those out of my control within one month. I’ll strive to limit my worry by only focusing on what is in front of me and not stressing over small matters.”
Specific: This allows you the chance to control your worries and set boundaries between things that are in your power and those that are outside it.
Measurable: You can assess your stress level when approaching a complex problem or situation and how quickly you can relax and regain control.
Attainable: It is absolutely possible to regulate your emotions, at least to some degree.
Relevant: Controlling your emotions and worries is vital to gratitude and mindfulness.
Time-based: The SMART goal should be achieved within a month.
10. Create a Gratitude Collage
“The person will have a gratitude collage to serve as a visual reminder of what they are grateful for. They will collect pictures, objects, or mementos representing something meaningful to make the collage by the end of two weeks.”
Specific: The statement outlines precisely what needs to be done and the result.
Measurable: You should have at least 15 pictures, objects, or mementos to make the collage.
Attainable: Two weeks is enough time to find and compile a gratitude collage reflecting something meaningful.
Relevant: Reflecting on what you are grateful for will help put things in perspective and practice being thankful.
Time-based: There is a two-week window to accomplish this particular goal.
11. Make Time for Stillness
“I want to practice mindfulness and meditation for at least 15 minutes daily. I’ll work up to a 30-minute activity by the end of the month and set reminders in my phone for when it is time to unwind and center myself.”
Specific: The statement is clear. You must practice mindfulness and meditation for at least 15 minutes each day, aiming for 30 minutes by the end of the month.
Measurable: You could determine how long you will practice mindfulness every day.
Attainable: Anyone can take 15 minutes out of their day to practice mindfulness.
Relevant: Taking time for stillness is essential to foster self-awareness and cultivate gratitude.
Time-based: Achievement of this SMART goal will require one month.
12. Look for the Good in Every Situation
“I will look for the good in every situation that arises and quickly move away from negative thoughts. I know this will be difficult, but I’m determined to make it a habit after two months.”
Specific: You will strive to focus on looking for the good in every situation.
Measurable: Individuals can evaluate their success when they feel more content.
Attainable: This goal is achievable by consciously looking for the good in each situation.
Relevant: Gratitude is integral to self-care and could help reduce stress levels.
Time-based: Goal accomplishment is expected after two entire months.
Final Thoughts
Gratitude isn’t merely an emotion; it’s a skill that can be honed with practice, patience, and perseverance. Implementing these SMART goals allows us to integrate gratitude seamlessly into our daily routines.
The benefits of this framework are immense, serving as a stepping stone toward cultivating a mindset of appreciation and positivity. But the power to change lies in your hands.
Choose one or more of these SMART goals to start your gratitude journey today. Experience the transformative power of gratitude and let it ripple through every aspect of your life.
