100+ SMART Health Goals

This page features a curated list of health goals. I created it as a source of inspiration for my 100 life goals project and wanted to share it with others in hopes of inspiring them to create their own goal list.

There is an overabundance of bucket list ideas circulating online that lack the necessary specificity, measurability, and time-bound nature to make them actionable goals. Therefore, I curated a list of SMART goals that are more specific, measurable, achievable, relevant, and time-bound.

Whether you're young or old, there's something on this list for everyone. So, read on to discover some of the best health goals that can help you transform your life and achieve your health dreams.

An important note before scrolling down:

The list below includes 100+ health goal ideas, but if you're looking for a bigger list then download my book, The SMART Bucket List.

It includes a list of 1000+ SMART goal ideas from various categories, such as fitness, travel, personal growth, and more. Each goal is crafted to meet the SMART criteria, making it a valuable resource for anyone looking to create a truly actionable goal list.

Click here to download it for FREE. Additionally, you’ll get my Design Your Dream Year workbook, containing a proven step-by-step action plan to check off those big goals on your list.

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* One more thing, if you decide to take part in any of the goals listed below, you do so entirely at your own risk. Some of the goal ideas listed here can be risky, so seek out guidance if you decide to try them out, especially the challenging ones.

With this in mind, let's rock and roll!!

100+ Health Goals

SMART Healthy Eating Goals

Healthy eating goals that are SMART can truly change the game for you. These goals can take many forms, from practicing mindfulness while eating to cutting back on processed food consumption. By setting and accomplishing these objectives, you can not only enhance your physical well-being but also give a boost to your emotional and mental health. A healthy diet can work wonders, making you feel more energized, focused, and productive while decreasing the likelihood of chronic illnesses. In addition, mindful eating trains you to pay attention to your body's hunger and fullness signals, allowing you to form a healthier relationship with food.

Here are a few examples of SMART goals you can set in this particular area:

• Practice mindful eating by focusing on hunger cues
• Practice mindful eating by taking time to savor each bite and eating slowly
• Practice mindful eating by sitting down to eat and avoiding distractions
• Complete a food sensitivity test and eliminate trigger foods from diet for 6 months
• Increase daily fiber intake to at least 25 grams per day for one month
• Create and stick to a meal planning and prepping routine for 2 months
• Incorporate more fruits and vegetables into diet for 3 months
• Incorporate at least one serving of whole grains into meals every day
• Reduce daily salt intake to less than 1,500 mg per day
• Incorporate at least one serving of fatty fish into meals per week
• Reduce daily sodium intake to less than 2,300 milligrams per day.
• Incorporate more plant-based meals into my diet by having at least one vegetarian meal per day.
• Cut down on processed food consumption by cooking meals from scratch
• Track daily food intake using a food app
• Cut down on salt intake by using herbs and spices to flavor meals
• Incorporate at least one serving of leafy green vegetables per day
• Reduce processed food intake to less than 2 servings per week
• Reduce sodium intake to less than 2,300 mg per day
• Incorporate at least one serving of berries per day
• Reduce red meat intake to less than 3 servings per week
• Reduce saturated fat intake to less than 10% of daily calories
• Reduce processed meat intake to less than 1 serving per week
• Reduce refined carbohydrate intake to less than 10% of daily calories
• Incorporate at least one serving of nuts or seeds per day
• Incorporate at least one serving of cruciferous vegetables per day
• Incorporate at least one serving of whole grains per day
• Keep a daily food journal to track progress toward healthier eating habits
• Increase daily vegetable intake to 5 servings
• Complete a 30-day no-sugar challenge
• Complete a 30-day vegan challenge
• Complete a 30-day vegetarian challenge
• Complete a 30-day low-carb diet challenge
• Complete a 30-day plant-based diet challenge
• Complete a 30-day ketogenic diet challenge
• Complete a 30-day gluten-free diet challenge
• Complete a 30-day whole-food diet challenge
• Complete a 30-day low-fat diet challenge
• Complete a 30-day paleo diet challenge
• Complete a 30-day high-protein diet challenge
• Complete a 30-day gluten-free diet challenge
• Complete a 30-day no-processed food challenge
• Take a 10-minute walk after meals to improve digestion and blood sugar levels

SMART Healthy Drinking Goals

Here are a few examples of SMART goals you can set in this particular area:

The benefits of setting healthy drinking goals cannot be overstated. Whether you decide to take on a 30-day no-alcohol challenge, cut back on caffeine, or limit your intake of sugary drinks, the impact on your overall well-being can be profound. By setting achievable goals and following through on them, you'll not only improve your sleep quality, but also reduce anxiety and boost your energy levels. Moreover, taking steps to reduce your consumption of certain drinks can help you maintain a healthy weight and prevent chronic diseases down the line.

Here are a few examples of SMART goals you can set in this particular area:

• Complete a 30-day no-alcohol challenge
• Complete a 100-day no-alcohol challenge
• Limit alcohol consumption to no more than two drinks per week
• Reduce alcohol intake to no more than one drink per day
• Reduce daily caffeine intake to one cup of coffee or tea per day
• Take a break from caffeine for 30 days
• Reduce daily sugar intake to less than 25 grams by replacing soda with water
• Eliminate sugary beverages from diet for 30 day
• Drink at least 8 cups of water daily for 30 days
• Increase daily water intake to 3 liters

SMART Fasting Goals

If you're looking for a way to challenge yourself and promote personal growth, setting Fasting Goals can be an excellent choice. These goals can take many forms, such as completing a 30-day intermittent fasting challenge or trying other types of fasting. Fasting has been scientifically proven to provide a range of health benefits, from improved insulin sensitivity to weight loss to reduced inflammation. But the benefits don't stop there. When you set and achieve Fasting Goals, you can also develop mental toughness, expand your horizons, and become more resilient in the face of challenges.

Here are a few examples of SMART goals you can set in this particular area:

• Complete a 30-day intermittent fasting challenge next month
• Complete a 24-hour fast once a week for three months
• Practice intermittent fasting every day, gradually increasing the fasting window from 12 hours to 16 hours.
• Do a 10-day water fast
• Participate in a five-day water fast under the guidance of a health professional.
• Complete a 48-hour fast with only water and herbal tea.
• Participate in a seven-day juice fast
• Practice time-restricted feeding by only eating during a six-hour window each day for six months.
• Practice a 20:4 fasting schedule for three months, allowing a four-hour eating window each day.
• Participate in a two-day water fast once a month for six months.

SMART Mental Health Goals

When it comes to mental health, setting SMART Mental Health goals can be a game-changer. These goals are not your average, run-of-the-mill resolutions. Take reducing screen time, for example. By setting a goal to spend less time scrolling mindlessly through social media, you can reduce stress, improve your sleep, and increase your productivity. Joining a support group or seeking therapy can also work wonders. By working through emotional challenges with the help of trained professionals or connecting with others who have been in your shoes, you can develop greater self-awareness and build a strong support network.

Here are a few examples of SMART goals you can set in this particular area:

• Reduce screen time to no more than 2 hours per day for 30 days
• Take a break from social media for 1 month
• Take a break from work and take a walk outside for 10 minutes every hour for 1 month
• Take a break from technology every day for at least 30 minutes.
• Schedule a regular massage or acupuncture session for stress relief
• Practice deep breathing or meditation for at least 10 minutes every day.
• Learn stress-management techniques such as meditation or deep breathing and practice for 15 minutes daily
• Keep a gratitude journal and write in it every day for 30 days
• Join a support group or therapy to improve mental health
• Complete a meditation course and practice daily for 10 minutes
• Take a stress management course and practice techniques daily
• Schedule regular check-ins with a therapist or counselor

SMART Healthy Sleeping Goals

Sleep is not just a passive activity that helps you rest after a long day. It is a vital component of your health and personal growth. Setting Healthy Sleeping Goals can make a huge difference in your life. When you prioritize sleep, your body can rest and repair, reducing your risk of chronic diseases and boosting your immune function. Quality sleep also enhances your cognitive function, memory retention, and mental clarity, allowing you to be more productive and focused during the day. And let's not forget the emotional benefits: getting enough sleep can help you regulate your mood and emotions, improving your overall emotional well-being.

Here are a few examples of SMART goals you can set in this particular area:

• Complete a sleep study and improve sleep quality to at least 7 hours per night for one year
• Get at least 7 hours of quality sleep every night
• Develop a consistent sleep schedule: Set a goal to go to bed and wake up at the same time every day.
• Take a break from technology for at least 1 hour before bed every night to improve sleep quality
• Eliminate caffeine intake in the evening to improve sleep
• Create a relaxing bedtime routine such as meditation, reading, or taking a warm bath.
• Reduce screen time before bedtime or invest in blue light-blocking glasses.
• Create a sleep-conducive environment by controlling noise, temperature, and light.
• Track sleep patterns and make adjustments to sleep routine accordingly.

SMART Supplementation Goals

Supplementation goals can encompass a range of strategies, from taking a daily multivitamin to supplementing with specific nutrients that your body may be lacking. The beauty of supplements lies in their ability to provide your body with the crucial building blocks it needs to function optimally. By supporting your body's nutrient needs, you can unlock a world of benefits, including increased energy, enhanced focus, and a lower risk of chronic illnesses.

Here are a few examples of SMART goals you can set in this particular area:

• Take a multivitamin every morning to supplement my diet.
• Take a daily probiotic supplement to support gut health
• Take a daily fish oil supplement to support heart health
• Take a daily vitamin D supplement to support bone health
• Take a daily fiber supplement
• Take a daily omega-3 supplement

SMART Preventive care Goals

Your well-being is in your hands, and by setting SMART preventive care goals, you can make a significant impact on it. Simple practices like maintaining good posture or scheduling yearly checkups can nip potential problems in the bud. Consider this: by practicing good posture, you're not just avoiding chronic back pain, you're also improving your confidence and even increasing your lung capacity. These small changes can have a big impact on your overall health and quality of life.

Here are a few examples of SMART goals you can set in this particular area:

• Practice good posture habits to reduce back pain for 6 months
• Schedule and attend regular preventative health screenings for 1 year
• Get a physical exam and complete all recommended follow-up care within 3 months
• Practice good hand hygiene to prevent illness
• Schedule a yearly physical exam with a healthcare provider
• Schedule regular mammograms or prostate exams as recommended by a healthcare provider
• Practice good posture while sitting and standing
• Practice good oral hygiene by brushing teeth twice a day and flossing daily
• Get a full physical exam, including blood work, every year
• Use a standing desk for at least 2 hours per day.
• Take a break from work at least once an hour and stretch for 5 minutes
• Reduce exposure to blue light from electronic screens
• Get a bone density scan every two years
• Lower blood pressure to a healthy range within 3 months
• Get screened for high blood pressure every year
• Get a cholesterol check every year
• Schedule a yearly colonoscopy as recommended by a healthcare provider
• Get regular dental checkups twice per year to maintain oral health
• Get a full-body skin check by a dermatologist once a year

SMART Physical Activity Goals

As we all know, setting physical activity goals can have a monumental impact on our overall physical and mental well-being. Whether it's something as simple as taking a break from sitting or committing to a daily walk, achieving these goals can bring about a myriad of benefits. Not only can it boost your cardiovascular health and build strength, but it can also reduce the risk of chronic diseases. But it doesn't stop there. Engaging in physical activity has also been proven to improve mental health by reducing stress, anxiety, and depression.

Here are a few examples of SMART goals you can set in this particular area:

• Take the stairs instead of the elevator at work for 3 months
• Walk for at least 30 minutes per day for 30 days
• Incorporate at least 10,000 steps into daily routine for 1 month
• Go for a 20-minute walk after each meal.
• Take breaks from sitting and move for at least 5 minutes every hour
• Try a new form of exercise every week
• Incorporate daily stretching into routine

Other Health Goals

Overall, setting SMART Health Goals can be life-changing for personal growth. Improving physical health boosts mental and emotional wellbeing, reduces stress, and increases lifespan. Prioritizing health is investing in oneself and the future.

Here are a few more examples of SMART goals in this particular area:

• Complete a first aid or CPR course within 3 months
• Use natural cleaning products and air fresheners to reduce exposure to harmful chemicals for 6 months
• Reduce exposure to environmental toxins
• Reduce exposure to loud noise
• Decrease cholesterol levels by 10% within 6 months
• Quit smoking for 1 month
• Learn to cook at least 3 healthy meals from scratch
• Try a new healthy recipe each week

More Goal Ideas?

Click here to get 'The SMART Bucket List' for FREE — It includes a list of 1000+ SMART goal ideas from various categories, such as fitness, travel, personal growth, and more. Additionally, you’ll get my Design Your Dream Year workbook, containing a proven step-by-step action plan to check off those big goals on your list.