Here is an example of how I might use the SMART-SETS goal-setting tool to help a client develop a SMART-SETS goal. A client comes to me with a goal to “lose weight.”

1. SAFE/HEALTHY: First, I would use the client’s weight and height to calculate their BMI. This information helps me ensure the client’s weight-loss goals are safe/healthy and will help me work with the client to develop their SMART-SETS.
2. MOTIVATED: Second, I would ask the client why s/he/they want(s) to lose weight. This information will provide me with insight into his/her/their motivation.
3. ATTAINABLE: Third, I would use the client’s weight, height, BMI, and health history to identify his/her/their healthy “goal weight” range, the amount of weight-loss required to achieve the “healthy weight,” and the amount of time required to safely achieve the weight loss goal(s), based on the clinical rate for safe and healthy weight loss with an additional 25% time buffer factored in.
4. RELEVANT: When possible, I work with clients to develop non-weight-focussed goals that align with achieving their “healthy weight” (e.g., “reducing risk for metabolic syndrome by 25%” and “achieving the ability to play outside with my children for 45 min daily” vs. “losing ## pounds” and “achieving a ‘healthy weight’ of ### pounds”).
5. TIME-BOUND: Research suggests large goals are most successfully achieved and maintained when broken down into smaller actionable items that can be repeated over time periods of 3 – 6 months with a 25% “time buffer” (Ravishankar & Alpaio 2022).
   • Thus, I would tailor the goals identified in step 3 above to fit into a 2.4-month time-period with an additional 0.6-month buffer (so 3 months total).
   • I would map out a plan to achieve the ultimate goal(s) (e.g., ‘healthy weight’ and 25% reduction of cardio metabolic risk) in increments of 3 months or less, review the overall plan with the client, then work with the client to tackle one step at a time until we’ve met our goal(s).
6. SPECIFIC: I would work with the client ensure the goal(s) we set are measurable and we would develop a specific plan for how and when we will measure and assess goal success.
   • For example, when working towards weight-change goals, I suggest clients weigh themselves once weekly at the same time of day on the same day of the week each week. I generally recommend Monday mornings upon waking; after using the bathroom but before breakfast. This method provides a more consistent measure of weight change that also keeps the weight/salience of the goal(s) at an appropriate level.
7. EVIDENCE-BASED: After I have developed 1 – 2 long-term outcome-based goal(s) with my client(s) (e.g., “loose ## pounds” to “achieve a weight of ### pounds”) I use research-based practices to develop action items that can be repeated to achieve the overall goal. For example, to achieve weight loss goals, I use evidence-based practices to identify actions my clients that can take that are often related to changes in dietary patterns/habits, exercise/movement, sleep cycles, and stress management. 
8. TAILORED: I work with the client to identify 2 -3 actionable items that the client can incorporate into his/her weekly routine based on the specifics of his/her life. For example, an action-item for a client with a weight-loss goal and no background of sport/exercise engagement will likely include a different type of engagement with movement than that for a client whose weight-gain is related to a sports injury. Actions related to dietary changes will factor in the client’s food history, allergies, ethnicity, lifestyle, comfort level with meal preparation, and current nutritional status. I may work with one client to find a successful healthy alternative to their morning Caramel Frappuccino and with another to add in an after-dinner snack that can prevent late-night binge eating.
9. STRATEGIC: Through bi-monthly coaching calls, I work with the client to find, develop, tweak, and maintain healthy habits that they can repeatedly engage in to achieve their short-term (3-6-month) objectives and long-term goals.