Goal Setting for Well-Being and Weight Loss SMART Goals vs OPEN Goals - Group Talk - 1st June 2026

Introduction

"Who has ever set a New Year's resolution that didn't last?"

"Most people don't struggle because they lack motivation. Often it's because the goals they set either feel too rigid or too vague. Today we'll look at two approaches to goal setting: SMART goals and OPEN goals."

Part 1: Why Goals Matter

"When trying to improve health or lose weight, what kinds of goals do people usually set?"

• Lose weight

• Exercise more

• Eat healthier

• Feel better

• Have more energy

"The challenge is that goals like 'eat healthier' can be hard to act on, while goals like 'lose 2 stone' focus only on an outcome we don't completely control."

"Different goal-setting approaches can help us bridge that gap."

Part 2: SMART Goals

Introduce SMART:

• Specific

• Measurable

• Achievable

• Relevant

• Time-bound

  
  

Example:

Instead of:

"I want to exercise more."

SMART version:

"I will walk for 30 minutes after dinner on Mondays, Wednesdays, and Fridays for the next four weeks."

"Can you turn this goal into a SMART goal: 'I want to eat healthier'?"

Let the group suggest ideas.

"I will include at least one portion of vegetables with my evening meal five days a week for the next month."

Benefits of SMART goals

• Clear

• Easy to track

• Creates accountability

• Builds confidence through small wins

Limitations

"What happens if life gets in the way?"

• Feeling like you've failed

• All-or-nothing thinking

• Losing motivation

  
  

Part 3: OPEN Goals

OPEN goals are increasingly used in behaviour change and well-being because they encourage curiosity and flexibility.

OPEN:

• Open-ended

• Process-focused

• Exploratory

• Non-judgemental

  
  

Example:

Instead of:

"I must lose 7lb."

OPEN goal:

"I'm going to explore different ways of moving more and notice which activities I enjoy and can maintain."

Another example:

SMART:

"Walk 10,000 steps every day."

OPEN:

"Look for opportunities to move more during the day and notice what helps me stay active."

"How might an OPEN goal feel different from a SMART goal?"

• Less pressure

• More flexible

• More enjoyable

• Easier to continue after setbacks

Part 4: Comparing SMART and OPEN

Simple table:

SMART	OPEN
Specific	Flexible
Measurable	Exploratory
Outcome-focused	Learning-focused
Good for habits	Good for motivation
Clear success criteria	Encourages curiosity

Key message:

"It's not SMART versus OPEN. The two approaches can work together."

Example:

OPEN intention:

"I want to discover ways to be more active that fit my lifestyle."

SMART action:

"I'll try a 20-minute walk after work twice this week."

Part 5: Reflection Exercise

Think of one health or well-being goal.

Now complete these two statements:

OPEN version

"Over the next month, I'm curious about..."

Examples:

• Finding enjoyable ways to exercise

• Understanding my hunger cues

• Improving my sleep routine

  
  

SMART version

"This week, I will..."

Examples:

• Walk for 20 minutes three times

• Drink water with lunch each day

• Prepare a healthy breakfast on workdays

Closing Statement:

"Successful behaviour change isn't about being perfect. SMART goals help us take action. OPEN goals help us stay flexible and learn from the journey. When we combine both, we're more likely to build habits that last."

"What is one small action you'll take this week, and what are you curious to learn about yourself along the way?"

Resources: ChatGPT