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Goal
Example: Run a 10K by September 1, 2026
S: Run 10K distance · M: Completed in under 70 min · A: Currently runs 5K · R: Improves cardio + mental health · T: September 1, 2026 deadline
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GoalsSMART Goal Setting Template: Turn Wishes Into Plans
20 min·7 items·Free
Use this template SMART = Specific, Measurable, Achievable, Relevant, Time-bound. Still the gold standard because it forces clarity. This template converts any vague goal into a plan with milestones.
How to use this template
- 1Click "Use template" — a SMART goal worksheet imports as a goal in DayriOS.
- 2Write your goal in 5 sentences matching each SMART criterion (see example below).
- 3DayriOS AI will suggest milestones and weekly tasks based on your goal description.
- 4Review progress weekly during your Sunday review.
- 5Adjust the target if the first 2 weeks show it was unrealistic. SMART isn't rigid.
What's included
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Taskhigh
Milestone 1: 5K in under 30 min (by May 15)
6 weeks. 3 runs/week. Increase pace weekly.
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Taskhigh
Milestone 2: 7K in under 45 min (by July 1)
6 weeks. Add 1 long run weekly.
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Taskhigh
Milestone 3: 10K practice run (by August 15)
6 weeks. Include race-pace simulation.
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Taskhigh
Final: 10K race (September 1)
The goal itself.
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Habitweekly
Running 3x per week
Mon/Wed/Sat. Core action.
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Habitweekly
Strength training 2x per week
Tue/Fri. Injury prevention.
Pro tips
- Write the goal as if describing it to a 5-year-old. Clarity beats cleverness.
- The deadline is mandatory. "Someday" = never.
- Break long goals into 4-8 week milestones. Your brain can't plan 6 months ahead.
- Review weekly. Adjust monthly. Re-evaluate quarterly.
- If you miss a milestone, don't cancel the goal — extend the deadline and keep going.
Import this template to DayriOS
Free account. 30-second setup. All items import with one click — including scheduling and push reminders on your phone and PC.
Get started free