Date:

Identify Your Rocks, Pebbles, and Sand

Rocks (Most important goals and values):

Pebbles (Secondary important activities):

Sand (Trivial activities):

SMART Goal for Digital Detox

1. Specific:

Example: "I want to spend 15 minutes per day on Instagram."

2. Measurable:

Example: "I will use Opal to set limits on my usage and keep my phone out of the bedroom."

3. Achievable:

Example: "Yes, I can achieve this by gradually reducing my Instagram time by 5 minutes each week for the next 8 weeks."

4. Relevant:

Example: "Reducing my screen time will help me focus more on my studies so I can get a good job out of college."

5. Time-bound:

Example: "Within the next eight weeks, I want to spend 15 min per day on Instagram for a full month."

SMART Goal for Time Investment

1. Specific:

Example: "I want to read two books per month."

2. Measurable:

Example: "I will track the number of pages read daily and books completed monthly."

3. Achievable:

Example: "Yes, I can achieve this by reading 20 pages per day."

4. Relevant:

Example: "Reading more will expand my knowledge and support my personal growth, which is one of my core values."

5. Time-bound:

Example: "I will start this habit immediately and maintain it for the next three months."

Final Comprehensive SMART Goal

Example: "Within the next eight weeks, I will reduce my daily Instagram usage to 15 minutes per day using Opal and keeping my phone out of the bedroom, while simultaneously increasing my reading to two books per month by reading 20 pages daily. This will help me focus on my studies for better career prospects and support my personal growth through expanded knowledge."