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Tip of the Month: How to Set SMART Goals for the Academic Year

If you have ever tried to set goals for yourself, such as improving your GPA, getting on a better sleep routine, or exercising more often, chances are you may have had a difficult time achieving and maintaining this goal. As individuals, we tend to face many obstacles that can get in the way of reaching our goals, such as a busy schedule, lack of motivation, and sometimes, denial of the issue at hand. As a result, we can feel overwhelmed, defeated, and frustrated with ourselves. By using the Transtheoretical Model of Behavior Change and setting SMART goals, you can begin making successful changes in your behavior, for a healthier, happier, and more productive version of yourself.

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What is the Transtheoretical Model of Behavior Change?

The Transtheoretical Model of Behavior Change, also known as the stages of change, was introduced in the late 1970s by researchers James Prochaska and Carlo DiClemente to help people quit smoking. It was discovered that people who go through a specific process for behavior change (6 stages) are more successful than those who do not. 

What Are the Stages of Change? 

  1. Precontemplation Stage: In this stage, most people are not considering a change, are unaware that their behavior is problematic, or feel they have no control over their behavior.
  2. Contemplation Stage: An individual recognizes that their behavior is becoming problematic and start to weigh the positive and negative aspects of modifying their behavior.
  3. Preparation or Determination Stage: An individual intends to take action in the immediate future, and may begin taking small steps toward behavior change. During this stage, it can be helpful to gather information about ways to change your behavior, set SMART goals (more to come on this), and identify resources to support you. 
  4. Action Stage: An individual begins taking direct action to accomplish their goals. During this stage, it is important to congratulate and reward yourself for any steps you take towards your goal.
  5. Maintenance Stage: An individual is able to sustain action and works to avoid temptation into previous unhealthy behaviors. 
  6. Relapse Stage: An inevitable part of the process, which can cause an individual to experience failure and disappointment. Avoid letting these setbacks undermine your self-confidence. While relapses can be difficult, the best solution is to reflect on what caused this relapse and start again without being too hard on yourself.

As you go through these stages, make sure to go at your own pace. It is important to put time and thought into each stage to ensure success. 

Setting SMART Goals for Success.

SMART goals can help you successfully make changes in your life. They can help you set specific and achievable goals that you can measure over time.

  • Specific: The more specific the goal, the easier it is to plan for.
  • Measurable: Make sure you can measure your progress.
  • Achievable: Make a goal that you know you can achieve –think small not big. 
  • Relevant: Make sure the goal is really aligned with your values.
  • Time Based: Give yourself a realistic time frame to complete the goal.

This SMART framework can help you create a precise plan that you could refer back to as you make progress toward your goals. By monitoring your progress, you are more likely to feel accomplished, stay motivated, remain on track, and adjust your approach as needed. 

What SMART goals will you set for the academic year?

Written by: Cherrial Odell, Class of 2025

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Resources

Stanford Resources

If you find yourself struggling to reach your goals, especially if the obstacles to change feel insurmountable, know there are resources available to support you:

  • Accountability Partner Program Center for Teaching and Learning: An accountability partnership is a highly effective strategy for setting goals and maintaining motivation. Our program matches students with similar academic goals and is open to all Stanford students including undergraduate, graduate, and professional students.
  • Well-Being Coaching Well-Being at Stanford: 1-on-1 support to help you prioritize your well-being, get unstuck, and reach meaningful goals. A Well-Being Coach can help you make shifts in behaviors and beliefs that don't serve you, or simply offer support when you’re struggling. If you are curious about coaching and want to learn more before signing up for a full session, you can schedule a 15-minute consultation session. Schedule Well-Being Wayfinding

Additional Resources