When setting goals it is helpful to ensure they are Specific (vague goals lead to vague, half-hearted attempts to achieve them), Measurable (you need to be able to evaluate your progress), Achievable (If you don’t own it, you’re unlikely to sustain effort), Realistic (you must be capable of achieving the goal), and Time-framed (you need to have a clear idea how long and how often you will engage in the activity).

The table below can assist you to record your goals and ensure they are SMART.

S Specific:

Ensure your goal is specific

(Insert Goal Here)


How will I achieve this SMART goal?

What are the steps I will take?

M Measurable:

How will you measure your goal

A Authentic:

Is it your goal? Will you maintain motivation to achieve it?

R Realistic:

Is the goal realistic? For example, is it too easy or too hard?

T Timely:

Have a time limit. For example, what is the time for me to achieve the goal?

  • How to effectively problem solve

Knowing how to effectively problem solve is a useful skill to improve your flexibility and efficiency at home and work. Effective problem solving involves identifying what the current problem is and possible ways to deal with it. You then choose which of the possible ways identified is the preferred or viable option. Once you have decided on the best option, you put the plan into place and finally evaluate how effective it was in solving the problem.

The first step in effective problem solving is deciding if it is an actual problem that can be or even needs solving?

Some questions to ask may be:

  • Is it a real and likely problem that I am concerned with?
  • Is the problem something that is happening now?
  • Is the problem something I have some control over?

If the problem you are worried about is unrealistic and unlikely, and something you have little control over, then although it might appear that it is ‘real’ it may not be an actual problem that needs a solution. However, if the problem is real and something you can do something about, then a problem solving strategy may be a useful way to deal with the problem.

A framework to do this is provided below.

  1. Identify and Define the Problem.
  1. Generate Possible Solutions
  1. …………………………….
  1. …………………………….
  1. …………………………….
  1. Evaluate Alternatives

Possible Solution #1(Advantages / Disadvantages) :

Possible Solution #2 (Advantages / Disadvantages):

Possible Solution #3 (Advantages / Disadvantages)

  1. Decide on a Plan (when, who)
  1. Implement the Plan
  1. Evaluate the outcome