12 SMART Goals Examples for Practicing Self-Care

We all deserve to take a break from time to time and practice self-care. Self-care isn’t just about pampering ourselves; it’s about creating a healthier, more balanced life.

Realize that setting SMART goals will help you stay focused when practicing self-care. In this article, we’ll discover 12 examples of SMART goals for self-care so you can begin implementing them into your daily routine.

What is a SMART Goal?

The SMART (Specific, Measurable, Attainable, Relevant, Time-based) method will allow you to create practical goals for practicing self-care.

Want more clarity? Here is an explanation of each SMART element:


When establishing self-care goals, specificity is paramount. Rather than a vague goal like “I want to take better care of myself,” break it down into tangible steps to succeed in your journey. Consider how much time you can dedicate each day and start with something that fits your schedule.


To give your self-care regimen the best possible results, one key criterion must be met: your goals should be measurable. Measurement allows you to track progress and identify areas of improvement. Without a way to gauge success, there’s no way to determine whether your efforts are paying off.


Try to be as realistic as possible when developing your goals. Many of us have big dreams and ideas but only sometimes consider what it takes to get there.

A lofty goal can lead to disappointment if it’s not met in the timeline we initially wanted. Hence, the key is to set realistic expectations and create achievable steps to reach our ambitions.


Defining goals that align with your values can help you focus on what matters most. You’ll be able to stay motivated to achieve them even in times of difficulty and ultimately reap the rewards from having accomplished something meaningful to you.


We’ve all heard the phrase, “Rome wasn’t built in a day,” and this couldn’t be more true when achieving goals. When you’re on your road to success, there needs to be a deadline set in place to stay accountable. An organized action plan with timelines can propel your journey forward.

12 SMART Goals Examples for Practicing Self-Care

Below are 12 examples of SMART goals for practicing self-care:

1. Exercise Regularly

SMART Goal: I want to be more active and commit to exercising at least three times a week. I will consider joining a gym or taking up an activity I enjoy, such as swimming, walking, yoga, and cycling.

  • Specific: This goal outlines what activities you want to do and how often.
  • Measurable: To evaluate progress, you can count the days or hours spent exercising.
  • Attainable: Creating a plan and sticking to it can make exercising regularly possible.
  • Relevant: Exercising on a regular basis leads to improved physical and mental health.
  • Time-based: It is implied the goal is ongoing, so you must pursue it regularly.

2. Get Enough Sleep

SMART Goal: To improve my physical and mental health, I’ll establish a consistent sleep schedule of 7 to 8 hours per night by the end of two months. I will also take a short nap if I feel tired during the day.

  • Specific: The SMART goal is well-defined, stating precisely the objective and how it will be met.
  • Measurable: This can be measured by tracking the amount of sleep each night and the length of naps taken during the day.
  • Attainable: Establishing a consistent sleep schedule is achievable by creating a regular bedtime routine and sticking to it.
  • Relevant: This statement is pertinent to self-care because it will improve physical and mental health.
  • Time-based: There is a two-month timeline for accomplishing this goal.

3. Develop Healthy Eating Habits

SMART Goal: I will commit to preparing four healthy meals each week for two months. By doing this, I’ll make sure that my diet is balanced and that I get all the nutrients my body needs.

  • Specific: You have precise actions available—preparation of four healthy meals each week.
  • Measurable: Monitor the number of meals you have prepared every week.
  • Attainable: This goal can be attained if you prioritize it and remain consistent with your preparations.
  • Relevant: This directly contributes towards the primary objective of developing healthier eating habits.
  • Time-based: You should expect success after two months of effort.

4. Find Meaningful Hobbies

SMART Goal: Within the following four months, I want to find two new hobbies that are meaningful and bring me joy. Whether it’s painting or gardening, I’m going to make sure that I dedicate at least two hours of my week to doing what I love.

  • Specific: This person wants to find two meaningful hobbies in four months.
  • Measurable: The individual should be able to measure if they devote the right amount of time to their new hobbies.
  • Attainable: Finding two meaningful hobbies is achievable if the person is dedicated.
  • Relevant: Discovering new hobbies to enjoy is a great way to encourage self-care.
  • Time-based: The goal must be achieved within four months.

5. Manage Stress Levels

SMART Goal: I want to manage my stress levels more effectively, so I’ll practice mindful breathing exercises once a day for 30 minutes for three months. I will also start a regular exercise routine to help me better manage and reduce my stress levels.

  • Specific: The aim is to practice mindful breathing exercises and start a regular exercise routine.
  • Measurable: Measure the amount of time spent on mindful breathing exercises and the number of days you exercise.
  • Attainable: This SMART goal is feasible with dedication and consistency.
  • Relevant: Managing stress levels is vital for anyone attempting a healthier lifestyle.
  • Time-based: Goal achievement is anticipated within three months.

6. Practice Mindfulness

SMART Goal: I will practice mindfulness and take time to meditate or do yoga for 15 minutes daily for three months. I want to be more centered, focused, and relaxed to better navigate life’s curves and challenges.

  • Specific: This goal is about taking 15 minutes out of the day to promote mindfulness.
  • Measurable: You can check how often you can complete the mindfulness practice.
  • Attainable: Allocating 15 minutes out of a day is more manageable than taking an hour.
  • Relevant: Mindfulness is a powerful tool to help cope with life’s struggles and hardships.
  • Time-based: There is a deadline of three months for success.

7. Say No to Toxic People

learn to say no

SMART Goal: Over the course of 8 months, I will identify and limit my interactions with friends or family members who are toxic to me. I want to be sensitive but firm to protect myself and my mental health.

  • Specific: The target is to identify and minimize interactions with toxic people.
  • Measurable: Identify the frequency at which you interact with these people and set a time limit for future interactions.
  • Attainable: Eight months allow you to take your time and decide who to keep in your life and who not to.
  • Relevant: This focuses on improving mental health by distancing from toxic relationships, making it a reasonable goal.
  • Time-based: You have a target deadline of 8 months for goal completion.

8. Spend Time Alone to Recharge

SMART Goal: I want to make a conscious effort to spend time alone and disconnect from work on weekends. This time will be used for self-reflection, relaxation, and personal development. I will schedule a minimum of two hours for myself each weekend.

  • Specific: The goal is clear. The individual knows they must spend time alone and disconnect from work on weekends.
  • Measurable: Make sure you schedule a minimum of two hours for yourself each weekend.
  • Attainable: You should have the resources to set aside two hours on the weekend for yourself.
  • Relevant: This is appropriate for people seeking to practice self-care and recharge their batteries.
  • Time-based: You should consider this goal an ongoing effort.

9. Prioritize Having Fun

SMART Goal: I’ll take time to ensure I’m having fun by arranging an outing with friends each month for the next year. It could be anything from going to a movie, having coffee together, or even just spending an afternoon in the park.

  • Specific: The individual wants to ensure they’re having fun by arranging an outing with friends each month.
  • Measurable: You can track progress by noting how many outings you’ve had in the month.
  • Attainable: This is attainable because the activities don’t have to be elaborate or expensive.
  • Relevant: The goal is suitable as it helps to bring balance and enjoyment into your life.
  • Time-based: The goal is time-bound since it has a specific end date of one year.

10. Set Boundaries

SMART Goal: By the end of three months, I will set realistic boundaries to take time off and have a healthy work-life balance. I’ll ensure that I protect my time and energy so I don’t get overwhelmed with work tasks.

  • Specific: The SMART statement details what will be done and when it should be completed.
  • Measurable: You can check in with yourself to see if you’re taking the time and energy needed for self-care.
  • Attainable: It is definitely realistic to set boundaries over three months.
  • Relevant: This goal is essential for leading a balanced lifestyle and promoting self-care.
  • Time-based: The timeline is three months to set boundaries for taking time off and balancing work-life.

11. Connect With Others

SMART Goal: I will connect with 10 new people by attending events, joining clubs, and networking within 5 months. I want to ensure I’m surrounded by a diverse group and forming meaningful relationships.

  • Specific: The person has the plan to connect with 10 new people.
  • Measurable: Note the number of people you have connected with throughout this journey.
  • Attainable: You have identified a realistic time frame to connect with new people.
  • Relevant: Connecting with others is integral to self-care because relationships can provide a great support system.
  • Time-based: Achievement of this goal is expected after 5 months.

12. Limit Social Media Use

SMART Goal: I will limit my social media use to one hour per day by the end of two weeks. I’ll set alarms on my phone and delete distractive apps so I can focus on more meaningful activities, such as reading and exercising.

  • Specific: The aim is to reduce your daily social media use to an hour.
  • Measurable: You can count the minutes and track them with a timer on your phone.
  • Attainable: Reducing social media use to one hour per day is doable.
  • Relevant: Limiting social media use and focusing on more meaningful activities can help you promote self-care.
  • Time-based: Two months are required to accomplish the goal.

Final Thoughts

Self-care is integral to a healthy lifestyle, and SMART goals can help you achieve them. Everyone is different and needs to identify what works best for them to achieve their self-care goals.

Use the examples above as a starting point; feel free to craft your own SMART goals and make them a routine. Start small and build on your successes until you arrive at an ideal balance of nourishment and fulfillment.

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