Last week, we talked all about making New Year’s resolutions you’ll actually keep. This week, we’re diving deeper into goal setting and examining a tried and true method to refine your goals. It’s called SMART goal setting, and it is an acronym that stands for specific, measurable, achievable, relevant, and time-bound.
Setting reasonable goals – and achieving them – helps move your life forward in the direction that you want to go. But that’s not the only benefit of goal setting! Psychology Today reports that achieving your goals actually releases dopamine in the brain. This “feel-good chemical” makes you motivated to keep up the good work and continue achieving great things!
Let’s take a look at the five criteria behind SMART goals and explore how setting goals using this framework can help you live your best life faster and more sustainably.
S Is for Specific
It’s important that your goals clearly define an objective. Setting a broad goal can make it difficult to measure success or see your progress. Instead, think about what you really want and try to get to the heart of the goal. While you are thinking about a specific goal, you might ask questions like…
What do I want to accomplish?
What steps do I need to take to get there?
Is there anything extraneous that I can cut out of this goal or set as a separate goal?
Example: Instead of setting a broad goal like “I want to improve my mental health,” set a goal that specifies how you are going to do that. For instance, you could rewrite that goal to say…
I want to improve my mental health by going to therapy and learning more about medication management options to treat my anxiety symptoms.
M Is for Measurable
You will want to set goals that are quantifiable. Typically, this means adding a number into your goal. Setting a measurable goal helps you define exactly what it means to be successful, but it also helps you track progress along the way. While you are thinking about a measurable goal, you might ask questions like…
How will I measure my progress along the way?
What quantifiable, objective system could I use to measure success?
What is the numerical benchmark for achieving this goal?
Example: Let’s revisit our previous goal about improving mental health and treating the symptoms of anxiety. “Improved mental health” can be difficult to measure – but we can measure the frequency of an action aligned with this goal, such as going to therapy or working with a licensed behavioral health professional. We could rewrite our goal to say…
I want to improve my mental health by going to therapy every other week.
Now, there is a quantifiable figure (frequency) that we can look at to measure success!
A Is for Achievable
When you are setting goals, it is important to strike a balance between being challenging and attainable. Your goal should be difficult and should push you in ways that could even be uncomfortable. However, it should also be something you can achieve with the resources that you have available. While you are thinking about an achievable goal, you might ask questions such as…
Can I reasonably complete this goal with the resources I have (time, money, etc.)?
Is there anything about this goal that is demotivating?
What are the roadblocks that could stop me from achieving this goal, and how can I combat these obstacles?
Example: Let’s say you have a fitness-focused goal for the year. We already know that the goal should be specific and measurable, so maybe you are planning to go to the gym five times per week. However, after looking at your work schedule, you realize this might not be a reasonable expectation. Instead, you decide to rewrite your goal to ensure it is achievable given the resources you have to work with…
I will go to the gym at least three times per week and do one at-home workout each week.
R Is for Relevant
When you set a goal that has meaning to you, you are much more likely to actually remain committed to that goal and ultimately achieve it. Your goals should align with the overall direction you would like to travel in life. While you are thinking about a relevant goal, you might ask questions such as…
Does this goal align with my greater purpose in life?
What will it mean to me to achieve this goal?
How does this goal fit into my broader dreams and aspirations?
Example: It’s easy to get tripped up when setting goals, especially if you are taking inspiration from others. For example, you might see someone on social media posting about how they plan to train for a marathon this year. Sounds like a good goal, right? Maybe so – but only if it is something you actually care about. If one of your overall objectives is to live a more fulfilling life, however, you might instead set a goal focused on mental health or medication management.
T Is for Time-Bound
The final feature of SMART goals is time-bound, which basically means that you should give yourself a deadline for your goal. Goals that don’t have an end date make it more difficult to evaluate success, and they can seem to drag on interminably. While you are thinking about a time-bound goal, you might ask questions such as…
What is a reasonable timeframe in which to achieve this objective?
Are there any urgent factors that require me to shorten this timeframe?
Do I need to account for any pre-planned time that I will not be able to work on this goal?
Example: Let’s say you want to further your education this year. Therefore, you set a goal to read 50 books. You’ve set a specific, measurable, achievable, and relevant goal. But when does it have to be completed? In order to make this a time-bound goal, you could rewrite it like so…
I want to read 50 books before the end of 2025.
Achieve Stronger Mental Health This Year
One of our favorite goals to work on? Prioritizing your mental health and wellbeing. That goal can take on many different forms, from exploring the benefits of psychotherapy with a Maryland mental health provider to learning about medication management. Whichever kind of support you’re looking for, our team at Triumph Behavioral Health is here to help.
We are a Maryland wellness center that is dedicated to listening, supporting, and understanding our clients no matter where they are on their behavioral health journeys. If you are looking for a Baltimore County therapist, therapy in Arbutus, or support in the Towson area and beyond, we are your go-to provider. You can even schedule therapy appointments online and get a same week therapy appointment with us!
So what are you waiting for? Get in touch with us today to take the first steps toward your better tomorrow. At Triumph, we care.