{"id":14195,"date":"2026-11-06T02:37:28","date_gmt":"2026-11-06T02:37:28","guid":{"rendered":"https:\/\/engoo.com.tw\/blog\/?p=14195"},"modified":"2026-11-06T08:40:52","modified_gmt":"2026-11-06T08:40:52","slug":"beat-procrastination-smart-goals-english","status":"publish","type":"post","link":"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/","title":{"rendered":"\u3010\u4e3b\u984c\u82f1\u6587\u3011\u544a\u5225\u62d6\u5ef6\u75c7\uff01\u6559\u4f60\u7528 SMART \u539f\u5247\u5e6b\u81ea\u5df1\u5b89\u6392\u6bcf\u6708\u65b0\u76ee\u6a19"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#SMART_%E7%9B%AE%E6%A8%99%E7%9A%84_5_%E5%A4%A7%E9%97%9C%E9%8D%B5%E8%A6%81%E7%B4%A0\" >SMART \u76ee\u6a19\u7684 5 \u5927\u95dc\u9375\u8981\u7d20<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#Step_1_%EF%BD%9CS_Specific_%E5%85%B7%E9%AB%94%E6%98%8E%E7%A2%BA\" >Step 1 \uff5cS (Specific) \u5177\u9ad4\u660e\u78ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#Step_2%EF%BD%9CM_Measurable\" >Step 2\uff5cM (Measurable)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#Step_3%EF%BD%9CA_Achievable_%E5%8F%AF%E9%81%94%E6%88%90\" >Step 3\uff5cA (Achievable) \u53ef\u9054\u6210<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#Step_4%EF%BD%9CR_Relevant_%E7%9B%B8%E9%97%9C%E6%80%A7%E3%80%81%E5%88%87%E5%AF%A6%E5%8F%AF%E8%A1%8C\" >Step 4\uff5cR (Relevant) \u76f8\u95dc\u6027\u3001\u5207\u5be6\u53ef\u884c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#Step_5%EF%BD%9CT_Time-bound_%E6%9C%89%E6%99%82%E9%96%93%E9%99%90%E5%88%B6\" >Step 5\uff5cT (Time-bound) \u6709\u6642\u9593\u9650\u5236<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/daily-life-english\/beat-procrastination-smart-goals-english\/#%E6%A9%98%E9%B3%A5_SMART_%E7%9B%AE%E6%A8%99%E5%AF%A6%E6%88%B0%E7%AF%84%E4%BE%8B\" >\u6a58\u9ce5 SMART \u76ee\u6a19\u5be6\u6230\u7bc4\u4f8b<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>\u6587\uff0f\u9ec3\u9756\u7d5c<\/p>\n\n\n\n<p>\u6bcf\u5230\u6708\u521d\uff0c\u4f60\u662f\u4e0d\u662f\u4e5f\u66fe\u4e0b\u5b9a\u6c7a\u5fc3\u300c\u9019\u500b\u6708\u4e00\u5b9a\u8981\u628a\u82f1\u6587\u5b78\u597d\u300d\uff1f\u4f46\u56e0\u70ba\u76ee\u6a19\u592a\u6a21\u7cca\u6216\u7f3a\u4e4f\u8a08\u756b\uff0c\u6700\u5f8c\u5f80\u5f80\u4e0d\u4e86\u4e86\u4e4b\u3002<\/p>\n\n\n\n<p>\u5176\u5be6\u60f3\u63d0\u5347\u82f1\u6587\uff0c\u4e0d\u7528\u4e00\u53e3\u6c23\u80cc\u5b8c\u6574\u672c\u5b57\u5178\uff01\u628a\u6642\u9593\u7e2e\u77ed\u5230\u300c\u4e00\u500b\u6708\u300d\uff0c\u5c08\u6ce8\u65bc\u5efa\u7acb\u4e00\u500b\u5c0f\u7fd2\u6163\uff0c\u6548\u679c\u53cd\u800c\u6700\u597d\u3002\u4eca\u5929\u5c31\u6559\u5927\u5bb6\u5982\u4f55\u7528\u7d93\u5178\u7684 SMART \u539f\u5247\u5b89\u6392\u4f60\u7684\u82f1\u6587\u5b78\u7fd2\u6708\u76ee\u6a19\uff01<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-de165d56c8e405c63e66ba13765ab1d8\"><span class=\"ez-toc-section\" id=\"SMART_%E7%9B%AE%E6%A8%99%E7%9A%84_5_%E5%A4%A7%E9%97%9C%E9%8D%B5%E8%A6%81%E7%B4%A0\"><\/span>SMART \u76ee\u6a19\u7684 5 \u5927\u95dc\u9375\u8981\u7d20<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-115f457ac7b3223d4af17a60f9026ba1\"><span class=\"ez-toc-section\" id=\"Step_1_%EF%BD%9CS_Specific_%E5%85%B7%E9%AB%94%E6%98%8E%E7%A2%BA\"><\/span>Step 1 \uff5cS (Specific) \u5177\u9ad4\u660e\u78ba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u660e\u78ba\u56de\u7b54\u300c\u8981\u505a\u4ec0\u9ebc\uff1f\u8ab0\u8ca0\u8cac\uff1f\u9700\u8981\u63a1\u53d6\u54ea\u4e9b\u6b65\u9a5f\uff1f\u300d\uff0c\u8981\u907f\u514d\u7a7a\u6cdb\u7684\u5927\u76ee\u6a19\u5594\uff01<\/p>\n\n\n\n<p><a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/specific\/zga0ELstQmCjlQAAAABVJg\" target=\"_blank\" rel=\"noreferrer noopener\">specific<\/a> (adj.) \u660e\u78ba\u7684\u3001\u5177\u9ad4\u7684<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n<div class=\"unified-block unified-sentences block-align-none\"><strong class=\"unified-sentences-title\">Instead of saying \"I want to get fit,\" set a <mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">specific<\/mark> goal like \"I will go jogging three times a week.\"<\/strong><div class=\"unified-sentences-content\">\u8207\u5176\u8aaa\u300c\u6211\u60f3\u8b8a\u5065\u5eb7\u300d\uff0c\u4e0d\u5982\u8a2d\u5b9a\u4e00\u500b<mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u5177\u9ad4<\/mark>\u76ee\u6a19\uff0c\u50cf\u662f\u300c\u6211\u6bcf\u9031\u8981\u6162\u8dd1\u4e09\u6b21\u300d\u3002<\/div><\/div>\n\n\n<p>\u3010\u88dc\u5145\u3011<\/p>\n\n\n\n<p>\u5fc3\u7406\u5b78\u4e0a\u6709\u500b\u8a5e\u53eb <a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/decision\/zga0ELstQmCjlQAAAABVSA\" target=\"_blank\" rel=\"noreferrer noopener\">Decision<\/a> <a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/fatigue\/zga0ELstQmCjlQAAAACEQA\" target=\"_blank\" rel=\"noreferrer noopener\">Fatigue<\/a> \uff08\u6c7a\u7b56\u75b2\u52de\uff09\u3002\u7576\u76ee\u6a19\u592a\u62bd\u8c61\uff0c\u4f60\u6bcf\u5929\u5149\u662f\u601d\u8003\u300c\u4eca\u5929\u8a72\u8b80\u54ea\u4e00\u672c\uff1f\u8b80\u591a\u4e45\uff1f\u300d\u5c31\u6703\u8017\u76e1\u81ea\u5f8b\u80fd\u91cf\uff1b\u4f46\u5982\u679c\u76ee\u6a19\u5f88\u660e\u78ba\uff0c\u5c31\u80fd\u6e1b\u5c11\u5927\u8166\u7684\u6c7a\u7b56\u6d88\u8017\uff0c\u5927\u5e45\u964d\u4f4e\u62d6\u5ef6\u6a5f\u7387\uff01<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-6967e72eafcd92dd54a527491d83fa2c\"><span class=\"ez-toc-section\" id=\"Step_2%EF%BD%9CM_Measurable\"><\/span>Step 2\uff5cM (Measurable)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8a02\u5b9a\u76ee\u6a19\u6642\u52a0\u5165\u5177\u9ad4\u6578\u5b57\u6216\u6307\u6a19\uff0c\u624d\u80fd\u8ffd\u8e64\u9032\u5ea6\u4e26\u77e5\u9053\u4ec0\u9ebc\u6642\u5019\u624d\u7b97\u9054\u6210\uff01<\/p>\n\n\n\n<p><a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/measurable\/CyttcuuiTQCDtGFNaFd5zA\" target=\"_blank\" rel=\"noreferrer noopener\">measurable<\/a> (adj.) \u53ef\u8861\u91cf\u7684\u3001\u53ef\u8a08\u91cf\u7684<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n<div class=\"unified-block unified-sentences block-align-none\"><strong class=\"unified-sentences-title\">Tracking your <mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">measurable<\/mark> progress each week will boost your confidence.<\/strong><div class=\"unified-sentences-content\">\u6bcf\u9031\u8a18\u9304<mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u53ef\u8861\u91cf<\/mark>\u7684\u9032\u5ea6\u80fd\u5927\u5e45\u63d0\u5347\u4f60\u7684\u81ea\u4fe1\u5fc3\u3002<\/div><\/div>\n\n\n<p>\u3010\u88dc\u5145\u3011<\/p>\n\n\n\n<p>\u6bcf\u7576\u4f60\u5728\u884c\u4e8b\u66c6\u4e0a\u6253\u52fe\u6642\uff0c\u5927\u8166\u5c31\u6703\u91cb\u653e <a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/dopamine\/rhbkoUTjTaGwFeGGXMzVKw\" target=\"_blank\" rel=\"noreferrer noopener\">Dopamine<\/a>\uff08\u591a\u5df4\u80fa\uff09\uff0c\u9019\u662f\u4e00\u7a2e\u5e36\u4f86\u6210\u5c31\u611f\u8207\u6109\u6085\u611f\u7684\u795e\u7d93\u905e\u8cea\u3002\u900f\u904e\u53ef\u8861\u91cf\u7684\u7d00\u9304\uff0c\u80fd\u8b93\u4f60\u4e0d\u65b7\u7372\u5f97\u6b63\u5411\u53cd\u994b\uff0c\u6301\u7e8c\u7dad\u6301\u52d5\u529b\uff01<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-5c0a28156f8a4c3301cec15e15c6a93b\"><span class=\"ez-toc-section\" id=\"Step_3%EF%BD%9CA_Achievable_%E5%8F%AF%E9%81%94%E6%88%90\"><\/span>Step 3\uff5cA (Achievable) \u53ef\u9054\u6210<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u91ce\u5fc3\u592a\u5927\u5bb9\u6613\u5c0e\u81f4\u63d0\u524d\u653e\u68c4\u3002\u9078\u64c7\u4e00\u500b\u7a0d\u5fae\u6709\u6311\u6230\u6027\u3001\u4f46\u7b26\u5408\u81ea\u5df1\u751f\u6d3b\u6b65\u8abf\u7684\u76ee\u6a19\uff0c\u624d\u662f\u9577\u4e45\u4e4b\u8a08\uff01<\/p>\n\n\n\n<p><a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/achievable\/Up6JPFKeSPGVrapsPf2dfA\" target=\"_blank\" rel=\"noreferrer noopener\">achievable<\/a><a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/achievable\/Up6JPFKeSPGVrapsPf2dfA\"> <\/a>(adj.) \u53ef\u9054\u6210\u7684\u3001\u505a\u5f97\u5230\u7684<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n<div class=\"unified-block unified-sentences block-align-none\"><strong class=\"unified-sentences-title\">Make sure your monthly targets are realistic and <mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">achievable<\/mark> within your busy schedule.<\/strong><div class=\"unified-sentences-content\">\u78ba\u4fdd\u4f60\u7684\u6708\u76ee\u6a19\u662f<mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u5207\u5408\u5be6\u969b\u7684<\/mark>\uff0c\u4e14\u80fd\u5728\u7e41\u5fd9\u7684\u65e5\u5e38\u884c\u7a0b\u4e2d\u9054\u6210\u3002<\/div><\/div>\n\n\n<p>\u3010\u88dc\u5145\u3011<\/p>\n\n\n\n<p>\u5982\u679c\u76ee\u6a19\u8a02\u5f97\u592a\u9ad8\uff0c\u5f88\u5bb9\u6613\u5728\u7b2c\u4e8c\u9031\u5c31\u56e0\u70ba\u9ad4\u529b\u6216\u7cbe\u529b\u900f\u652f\u800c\u9677\u5165 <a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/burnout\/AApHqZ0cQLKzr6hQhybdSg\" target=\"_blank\" rel=\"noreferrer noopener\">Burnout<\/a>\uff08\u5026\u6020\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-8612669c72cea2e384b9e96f1a726002\"><span class=\"ez-toc-section\" id=\"Step_4%EF%BD%9CR_Relevant_%E7%9B%B8%E9%97%9C%E6%80%A7%E3%80%81%E5%88%87%E5%AF%A6%E5%8F%AF%E8%A1%8C\"><\/span>Step 4\uff5cR (Relevant) \u76f8\u95dc\u6027\u3001\u5207\u5be6\u53ef\u884c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8a2d\u5b9a\u7684\u76ee\u6a19\u5fc5\u9808\u8207\u4f60\u7684\u6838\u5fc3\u50f9\u503c\u89c0\u3001\u8077\u6daf\u65b9\u5411\u6216\u516c\u53f8\u6574\u9ad4\u7b56\u7565\u4fdd\u6301\u4e00\u81f4\u3002<\/p>\n\n\n\n<p><a href=\"https:\/\/engoo.com.tw\/app\/words\/word\/relevant\/zga0ELstQmCjlQAAAABCMQ\" target=\"_blank\" rel=\"noreferrer noopener\">relevant<\/a> (adj.) \u76f8\u95dc\u7684\u3001\u6709\u610f\u7fa9\u7684<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n<div class=\"unified-block unified-sentences block-align-none\"><strong class=\"unified-sentences-title\">Instead of memorizing random dictionary words, choose vocabulary that is <mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">relevant<\/mark> to your job and daily life.<\/strong><div class=\"unified-sentences-content\">\u8207\u5176\u76f2\u76ee\u80cc\u8aa6\u5b57\u5178\u88e1\u7684\u51b7\u9580\u55ae\u5b57\uff0c\u4e0d\u5982\u9078\u64c7\u8207\u4f60\u7684\u5de5\u4f5c\u53ca\u65e5\u5e38\u751f\u6d3b\u606f\u606f<mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u76f8\u95dc\u7684<\/mark>\u8a5e\u5f59\u3002<\/div><\/div>\n\n\n<h3 class=\"wp-block-heading has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-6ed397a293169422c41c6bce9185b04f\"><span class=\"ez-toc-section\" id=\"Step_5%EF%BD%9CT_Time-bound_%E6%9C%89%E6%99%82%E9%96%93%E9%99%90%E5%88%B6\"><\/span>Step 5\uff5cT (Time-bound) \u6709\u6642\u9593\u9650\u5236<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5fc5\u9808\u8a2d\u5b9a\u660e\u78ba\u7684\u622a\u6b62\u65e5\u671f\u6216\u6642\u9593\u8ef8\uff0c\u7d66\u81ea\u5df1\u4e00\u9ede\u6642\u9593\u4e0a\u7684\u58d3\u529b\u5594\uff01<\/p>\n\n\n\n<p>time-bound (adj.) \u6709\u6642\u9593\u9650\u5236\u7684 \/ \u8a2d\u6709\u671f\u9650\u7684<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n<div class=\"unified-block unified-sentences block-align-none\"><strong class=\"unified-sentences-title\">A good goal must be <mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">time-bound<\/mark>, such as finishing one English podcast episode within a 30-day timeframe.<\/strong><div class=\"unified-sentences-content\">\u4e00\u500b\u597d\u7684\u76ee\u6a19\u5fc5\u9808<mark style=\"background-color:#fcfa00\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u8a2d\u6709\u671f\u9650<\/mark>\uff0c\u4f8b\u5982\u5728 30 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