SMART
Habit
-
Building
Goals
S
Specific
The
exact
behaviour
,
in
the
exact
window
of
the
day
.
No
vague
verbs
.
M
Measurable
A
number
you
can
count
by
Friday
without
argument
or
interpretation
.
A
Achievable
Fits
the
calendar
you
actually
have
,
not
the
one
you
wish
you
had
.
R
Relevant
Connected
to
a
result
you
already
said
you
wanted
this
quarter
.
T
Time
-
bound
A
start
date
,
a
frequency
,
and
a
date
the
score
gets
settled
.
1.
Goals
at
a
Glance
01
Morning
Movement
HEALTH
&
BODY
Move
for
30
minutes
before
8:00
a
.
m
.,
five
mornings
a
week
.
30
min
· 5
mornings
/
week
· 60
sessions
by
29
Mar
02
Strength
Training
HEALTH
&
BODY
Two
45-
minute
resistance
sessions
a
week
,
Tuesday
evening
and
Saturday
morning
.
2
sessions
/
week
· 24
sessions
by
29
Mar
03
Consistent
Sleep
Window
HEALTH
&
BODY
Lights
out
by
11:00
p
.
m
.
on
weeknights
,
averaging
7.5
hours
of
sleep
.
5
nights
/
week
in
bed
by
23:00 · 7.5
h
average
04
Daily
Hydration
HEALTH
&
BODY
Drink
2.5
litres
of
water
every
day
.
5 × 500
ml
refills
/
day
· 84
consecutive
days
05
Deep
Work
Blocks
FOCUS
&
PRODUCTIVITY
Two
90-
minute
focus
blocks
a
day
,
phone
in
another
room
.
10
blocks
/
week
· 120
blocks
by
29
Mar
06
Inbox
Discipline
FOCUS
&
PRODUCTIVITY
Process
email
in
two
25-
minute
windows
a
day
;
inbox
under
10
by
Friday
.
2
windows
/
day
·
inbox
≤
10
every
Friday
07
Daily
Reading
LEARNING
Read
20
pages
of
a
non
-
fiction
book
every
weekday
evening
.
20
pages
× 5
days
·
approx
. 1,200
pages
this
quarter
2 / 8
08
Language
Practice
LEARNING
Fifteen
minutes
of
Spanish
,
six
days
a
week
.
6
sessions
/
week
· 500
cards
matured
· 60
speaking
clips
09
Automatic
Savings
MONEY
Move
€250
into
savings
on
the
first
of
every
month
.
€250 × 3
months
· €750
by
31
Mar
10
Spending
Log
MONEY
Log
every
purchase
over
€20
on
the
day
it
happens
.
≤
2
missed
entries
/
month
· 84
days
logged
11
Weekly
Check
-
In
Calls
RELATIONSHIPS
One
20-
minute
call
with
a
friend
or
family
member
every
week
.
1
call
/
week
· 12
calls
by
29
Mar
12
Evening
Journal
MIND
&
REFLECTION
Three
lines
every
night
:
one
win
,
one
friction
,
one
intention
.
6
nights
/
week
· 72
entries
by
29
Mar
2.
The
SMART
Breakdown
01
Morning
Movement
HEALTH
&
BODY
ANCHOR
After
I
pour
my
first
coffee
,
I
put
on
my
shoes
before
I
open
my
laptop
.
S
SPECIFIC
Walk
,
jog
or
cycle
for
30
minutes
before
8:00
a
.
m
.
The
form
does
not
matter
—
the
window
does
.
M
MEASURABLE
5
sessions
per
week
,
ticked
in
the
tracker
.
Target
: 60
sessions
across
12
weeks
.
A
ACHIEVABLE
Thirty
minutes
fits
before
the
first
meeting
,
and
two
looped
routes
already
exist
from
the
front
door
.
R
RELEVANT
Rebuilds
the
aerobic
base
for
the
spring
10
K
and
flattens
the
afternoon
energy
dip
.
T
TIME
-
BOUND
Every
weekday
morning
, 6
January
– 29
March
2026.
Scored
weekly
on
Sunday
.
3 / 8
02
Strength
Training
HEALTH
&
BODY
ANCHOR
After
I
close
the
laptop
on
Tuesday
,
I
drive
straight
to
the
gym
—
no
detour
home
first
.
S
SPECIFIC
Two
full
-
body
resistance
sessions
:
squat
,
hinge
,
push
,
pull
and
a
loaded
carry
, 45
minutes
each
.
M
MEASURABLE
2
sessions
per
week
= 24
sessions
by
29
March
.
Working
weight
and
reps
logged
for
the
four
main
lifts
.
A
ACHIEVABLE
Tuesday
19:00
and
Saturday
09:00
are
already
clear
in
the
calendar
and
the
gym
is
a
12-
minute
drive
.
R
RELEVANT
Protects
the
knees
for
running
and
offsets
eight
hours
a
day
in
a
chair
.
T
TIME
-
BOUND
12
weeks
,
starting
Tuesday
6
January
2026,
ending
Saturday
28
March
2026.
03
Consistent
Sleep
Window
HEALTH
&
BODY
ANCHOR
When
the
22:30
alarm
sounds
,
the
phone
goes
on
the
charger
in
the
kitchen
.
S
SPECIFIC
Screens
off
at
22:30,
in
bed
by
22:50,
lights
out
by
23:00
on
weeknights
.
M
MEASURABLE
Sleep
log
shows
a
7.5-
hour
average
and
at
least
5
nights
a
week
in
bed
by
23:00.
A
ACHIEVABLE
A
06:30
wake
time
gives
exactly
the
7.5-
hour
window
without
moving
the
alarm
.
R
RELEVANT
Directly
underwrites
the
two
habits
above
—
recovery
for
training
,
consistency
for
mornings
.
T
TIME
-
BOUND
Nightly
from
6
January
2026;
scored
weekly
on
Sunday
against
the
seven
-
night
log
.
04
Daily
Hydration
HEALTH
&
BODY
ANCHOR
Before
every
coffee
,
one
full
glass
of
water
—
the
coffee
is
the
reward
,
not
the
trigger
.
S
SPECIFIC
Five
refills
of
the
500
ml
bottle
kept
on
the
desk
,
spread
across
the
working
day
.
M
MEASURABLE
5
refills
per
day
= 2.5
litres
.
The
bottle
is
marked
at
the
halfway
line
so
the
count
stays
visible
.
A
ACHIEVABLE
Two
refills
before
noon
,
one
with
lunch
,
two
between
15:00
and
20:00 —
five
is
reachable
without
forcing
.
R
RELEVANT
Removes
the
mid
-
afternoon
headaches
that
have
been
wrongly
blamed
on
caffeine
.
T
TIME
-
BOUND
Every
day
, 6
January
– 29
March
2026.
Ninety
days
,
no
rest
days
.
4 / 8
05
Deep
Work
Blocks
FOCUS
&
PRODUCTIVITY
ANCHOR
When
the
09:00
alarm
rings
,
the
phone
goes
in
the
desk
drawer
and
the
block
starts
.
S
SPECIFIC
Two
90-
minute
blocks
,
calendar
-
held
at
09:00–10:30
and
14:00–15:30,
notifications
off
,
one
task
per
block
.
M
MEASURABLE
10
blocks
per
week
,
each
closed
with
a
one
-
line
note
of
what
actually
shipped
.
A
ACHIEVABLE
Both
slots
sit
before
standup
and
after
lunch
—
the
two
quietest
hours
for
the
team
.
R
RELEVANT
Clears
the
project
backlog
that
currently
spills
into
evenings
and
weekends
.
T
TIME
-
BOUND
Weekdays
from
7
January
2026;
block
count
reviewed
each
Friday
at
16:00.
06
Inbox
Discipline
FOCUS
&
PRODUCTIVITY
ANCHOR
When
the
11:00
calendar
reminder
fires
,
the
inbox
tab
opens
—
and
closes
at
11:25.
S
SPECIFIC
Email
is
processed
in
two
windows
only
, 11:00
and
16:00.
Everything
else
is
archived
,
delegated
or
scheduled
.
M
MEASURABLE
Inbox
at
10
or
fewer
by
Friday
17:00,
and
both
processing
windows
logged
every
weekday
.
A
ACHIEVABLE
Fifty
minutes
a
day
is
less
time
than
the
current
habit
of
checking
constantly
between
tasks
.
R
RELEVANT
Removes
the
context
switching
that
breaks
the
deep
work
blocks
two
hours
earlier
.
T
TIME
-
BOUND
Weekdays
for
12
weeks
, 7
January
– 27
March
2026.
07
Daily
Reading
LEARNING
ANCHOR
After
I
clear
the
dinner
plates
,
I
sit
down
with
the
book
before
I
sit
down
with
a
screen
.
S
SPECIFIC
Twenty
pages
of
a
non
-
fiction
book
,
on
paper
,
in
the
chair
by
the
window
—
not
on
a
device
.
M
MEASURABLE
100
pages
per
week
—
roughly
1,200
pages
,
or
four
books
,
across
the
quarter
.
Page
counts
logged
nightly
.
A
ACHIEVABLE
Twenty
pages
is
about
25
minutes
at
current
reading
pace
,
and
it
replaces
the
21:30
scroll
rather
than
adding
to
the
day
.
R
RELEVANT
Feeds
the
writing
and
the
language
work
,
and
rebuilds
an
attention
span
that
has
shortened
noticeably
.
T
TIME
-
BOUND
Monday
to
Friday
, 6
January
– 29
March
2026.
Weekends
are
optional
,
not
scored
.
5 / 8
08
Language
Practice
LEARNING
ANCHOR
While
the
kettle
boils
,
the
flashcard
deck
is
open
on
the
counter
.
S
SPECIFIC
Ten
minutes
of
spaced
-
repetition
review
plus
five
minutes
of
speaking
aloud
from
a
podcast
transcript
.
M
MEASURABLE
Six
sessions
per
week
; 500
cards
matured
and
60
recorded
speaking
clips
by
29
March
.
A
ACHIEVABLE
Fifteen
minutes
fits
the
07:45
gap
before
the
first
meeting
,
and
the
deck
is
already
built
.
R
RELEVANT
Required
for
the
September
trip
and
for
holding
the
weekly
conversation
-
partner
slot
.
T
TIME
-
BOUND
Six
days
a
week
,
Sunday
off
, 6
January
– 29
March
2026.
09
Automatic
Savings
MONEY
ANCHOR
When
the
salary
lands
,
the
transfer
is
already
scheduled
—
no
decision
required
on
the
day
.
S
SPECIFIC
A
standing
order
of
€250
on
the
1
st
of
each
month
into
the
separate
high
-
interest
account
.
M
MEASURABLE
Three
transfers
of
€250 = €750
by
31
March
.
Balance
verified
on
the
last
day
of
each
month
.
A
ACHIEVABLE
€250
sits
comfortably
below
the
average
monthly
surplus
of
the
last
two
quarters
.
R
RELEVANT
Builds
the
six
-
month
buffer
without
requiring
a
monthly
decision
or
willpower
.
T
TIME
-
BOUND
1
January
, 1
February
and
1
March
2026,
then
reviewed
on
31
March
.
10
Spending
Log
MONEY
ANCHOR
After
the
card
taps
,
the
note
gets
written
before
the
phone
goes
back
in
the
pocket
.
S
SPECIFIC
One
line
per
purchase
over
€20:
date
,
amount
,
category
and
what
it
actually
was
.
M
MEASURABLE
No
more
than
two
unlogged
purchases
per
month
.
Monthly
total
reviewed
on
the
1
st
.
A
ACHIEVABLE
Twenty
seconds
per
entry
,
and
the
category
list
is
already
defined
in
the
notes
app
.
R
RELEVANT
Shows
where
the
budget
actually
goes
,
rather
than
where
it
is
assumed
to
go
.
T
TIME
-
BOUND
Daily
, 6
January
– 29
March
2026,
with
a
monthly
total
produced
on
1
February
and
1
March
.
6 / 8
11
Weekly
Check
-
In
Calls
RELATIONSHIPS
ANCHOR
After
the
Sunday
review
,
the
two
calls
are
made
before
dinner
is
started
.
S
SPECIFIC
A
20-
minute
call
with
a
friend
or
family
member
,
from
a
rotating
list
of
names
so
nobody
is
missed
.
M
MEASURABLE
Four
calls
a
month
,
twelve
by
the
end
of
the
quarter
,
recorded
in
the
notebook
.
A
ACHIEVABLE
Forty
minutes
a
week
from
a
Sunday
slot
that
is
currently
unused
.
R
RELEVANT
Rebuilds
the
friendships
that
slipped
over
the
last
two
busy
quarters
.
T
TIME
-
BOUND
Every
week
,
starting
Sunday
11
January
2026
and
ending
Sunday
29
March
2026.
12
Evening
Journal
MIND
&
REFLECTION
ANCHOR
After
the
lights
-
out
alarm
,
three
lines
go
in
the
notebook
before
the
lamp
goes
off
.
S
SPECIFIC
A
paper
notebook
kept
at
the
bedside
,
three
lines
only
:
one
win
,
one
friction
,
one
intention
for
tomorrow
.
M
MEASURABLE
Six
nights
per
week
,
dated
,
giving
72
entries
by
29
March
.
A
ACHIEVABLE
Three
lines
takes
under
two
minutes
and
requires
nothing
that
is
not
already
on
the
bedside
table
.
R
RELEVANT
Surfaces
the
pattern
behind
the
missed
days
in
every
other
habit
on
this
list
.
T
TIME
-
BOUND
Nightly
from
6
January
2026;
entries
counted
each
Sunday
against
the
target
of
six
.
3.
Tracking
&
Review
1
Weekly
scorecard
—
Sunday
18:00
Score
all
twelve
goals
in
one
sitting
:
Full
(
the
number
was
hit
),
Partial
(
roughly
half
,
or
a
shortened
version
),
Missed
.
Twelve
lines
in
the
notebook
,
under
five
minutes
.
A
goal
that
is
not
scored
did
not
happen
.
2
Never
miss
twice
One
missed
day
is
noise
.
Two
in
a
row
is
the
beginning
of
a
different
habit
you
did
not
ask
for
.
The
day
after
a
miss
,
the
goal
runs
at
half
size
—
the
point
is
to
break
the
chain
of
misses
,
not
to
punish
the
lapse
.
3
The
half
-
target
rule
for
low
-
energy
days
Halve
the
target
rather
than
skipping
it
: 15
minutes
of
movement
instead
of
30,
ten
pages
instead
of
twenty
,
one
call
instead
of
three
.
A
reduced
session
preserves
the
streak
and
the
identity
;
a
skipped
day
costs
both
.
7 / 8
4
Quarterly
review
—
Sunday
29
March
2026
Score
each
goal
across
the
full
twelve
weeks
and
apply
exactly
one
decision
per
goal
:
70%
or
higher
→
keep
it
unchanged
.
40–69%
→
adjust
the
target
or
move
the
anchor
.
Below
40%
→
redesign
it
or
drop
it
and
hand
the
time
to
something
else
.
5
One
in
,
one
out
Do
not
add
a
thirteenth
goal
until
at
least
ten
of
the
twelve
have
scored
70%
or
higher
for
three
consecutive
weeks
.
Adding
a
goal
before
the
existing
ones
are
stable
is
the
fastest
way
to
lose
all
of
them
.
```
8 / 8
