From Dreams to Action: How SMART Goals Help Teens Achieve Long-Term Success
Teens often dream big — whether it’s about getting into a dream university, becoming a professional artist, or just feeling happier and more in control. But long-term goals can feel overwhelming without a clear path forward. That’s where SMART goals come in.
SMART goals turn vague hopes into specific, achievable steps that build confidence, motivation, and emotional regulation — all of which are essential DBT skills for teens.
What Are SMART Goals?
SMART is an acronym that helps us remember the 5 key ingredients of a strong goal:
S – Specific: What exactly do you want to achieve?
M – Measurable: How will you track your progress?
A – Achievable: Is this goal realistic for your current situation?
R – Relevant: Does this goal connect with your values and long-term dreams?
T – Time-bound: When will you do it, and for how long?
Why SMART Goals Matter in DBT
SMART goals are especially helpful in DBT (Dialectical Behaviour Therapy) because they support the skill of building mastery — doing things that make you feel capable and effective. When teens feel successful, even in small steps, it can boost confidence and reduce emotional distress.
Instead of setting vague goals like “be happier” or “get better grades,” SMART goals help teens create plans that are clear, doable, and tied to what matters most to them.
How to Use SMART Goals Step by Step
Start with a Value
What do you care about? What kind of person do you want to be?Example: Helping others or Being healthy
Set a Long-Term Goal
Turn your value into a dream worth working toward.Example: Become a nurse or Improve my mental health
Create a SMART Goal
Break the dream into a small, actionable step.Specific: “Go to school every day this week”
Measurable: “Track it in my planner”
Achievable: “Even if I’m tired, I’ll stay until at least lunch”
Relevant: “Being at school helps me graduate”
Time-bound: “Do this for 5 school days”
Celebrate and Reflect
Every SMART goal you complete is a win. Over time, these steps build momentum, reduce stress, and bring long-term dreams closer.
Real-Life Example
Value: Creativity
Long-Term Goal: Become a graphic designer
SMART Goal:
“Draw one design in my sketchbook every Sunday afternoon for the next 4 weeks.”
By using SMART goals, teens gain clarity, build motivation, and experience success — even when life feels difficult. It’s not about being perfect. It’s about progress, one thoughtful goal at a time.
By Dr Michelle Beukes-King
