Setting SMART Goals that Lead to Lasting Change

 

Everyone at some point or another has decided to make a change in their life or set a goal to work towards. Whether it be related to fitness, nutrition, work, relationships, etc., deciding to make the change and setting the goal is the easy part. Actually doing it is where things can start to fall off and momentum begins to slow if one has not set themselves up for success. Setting a goal using the SMART framework, created by George T. Doran, is a great way to ensure that you are setting a goal that is achievable and realistic with specific objectives for how you plan to do it. Let’s start by discussing what the SMART goal framework is.

What are SMART goals?

SMART stands for Specific, Measurable, Achievable/Attainable, Relevant/Realistic, and Time-bound. This framework provides clear guidelines for considerations to be made when setting goals. It is important to set goals that are specific and clearly define the desired outcomes or changes that are being sought after. Having a way to measure progress and when the goal is met is also key for ensuring that the goal is not too vague and is measurable in some way. Another aspect of goal setting is how achievable/attainable it is based on the resources and time required for the goal and what is available to the goal setter. Setting relevant/realistic goals is vital for maximizing the positive impact of the outcome of the goal. Lastly, setting a deadline and checkpoints along the way provides accountability and aids in breaking down the goal into bite-sized pieces.

SpecificClearly define what is to be achievedMeasurableHow will progress be trackedAchievable/AttainableEnsure that it is reasonably achievable with the resources and time availableRelevant/RealisticIdentify relevance of goal for area of impactTime-boundSet a deadline and checkpoints as appropriate

How Does Goal Setting Show Up In Counseling?

When working with clients one of the key topics to cover day one are goals for therapy. Together we discuss what your goals for therapy are. In doing this we also determine how often we will meet to work towards these goals and generally how long it will take to meet them. We also utilize measurable objectives, such as scaling of symptoms, assessments like the GAD-7 or PHQ-9, journal entries, homework exercises, etc., to assess progress throughout treatment. We also discuss when setting these goals at the start of treatment why it’s important to see this change made in your life and how to make it achievable with the resources and support available to you.

As you may be able to see, all of the core elements that make up the SMART goal framework are integral parts of goal setting in therapy. As great as it is to set goals in a therapy session and work with a therapist to achieve your treatment goals, we know that there will also be other goals that you set for yourself in life outside of therapy. So, it’s important that when you set these goals you’re setting yourself up for success in a similar way to how goals are established and measured in therapy. This is where the SMART goal framework can be a great tool to use and get comfortable with when setting goals in and out of therapy.

Example of Goal Setting Without the SMART Goal Framework

Now we’ll look at an example of setting a goal without use of the SMART framework. Let’s say I’m not a morning person and I typically snooze the alarm 5 times before finally getting up around 7 to get ready for work. We can also say I have only ever worked out on and off throughout my life. I decide one day to set a goal to start waking up at 5 AM to do an intense workout five days a week for an hour each day starting tomorrow. I set my alarm for 5 AM and wake up with pep in my step and achieve my first workout. The week goes on and I hit every workout and I’m feeling pumped and proud of myself for hitting every workout this week. Week 2 I wake up for my first workout with a little bit less pep in my step. I’m a few minutes late to getting started, and feel a bit sluggish. The week goes on and by the end of the week I’ve missed one of my workouts and I feel a bit less pumped than I did at the end of week 1. Week 3 starts and I snooze the alarm three times and now I only have 15 minutes to get my workout in so what’s the point since it won’t be for a full hour. I call it for today and lay in bed scrolling on my phone until I have to get up to get ready for work. I try again on day 2 of week 3 but I fall into a similar pattern as day 1 of this week. I snooze the alarm a few times and think what’s the point if I don’t have the full hour anyway. If I can’t do all of the workout there’s no point in doing any of it. Now I’ve missed two workouts and I’ve failed my goal I set for myself. I feel like a failure and decide to give it up.

Example of Goal Setting With the SMART Goal Framework

Now let’s discuss how I could have used the SMART goal framework to set myself up for better success.

I will start with the specific outcome I want to see achieved. I normally have a hard time waking up before 7, so it can be a lot to ask myself to get up 2 hours earlier and workout. Instead, my first goal will be to wake up 1 hour earlier and start a little smaller. I want the workout to consist of at least 2 days of lifting weights and the rest for cardio. To measure my progress I will use a calendar and stickers. Each day I make progress toward this goal I put a sticker on the calendar. I will use different stickers to indicate different things, such as different stickers for cardio versus lifting weights. This goal is achievable/attainable because I have the means to make this happen. I already have a set of weights and a treadmill available to me to use each morning. The relevance/realistic aspect of the goal is that I want to be in better shape physically so it is easier to run around and play with my kids. The time-bound piece of this goal will involve setting a deadline and checkpoints. I want to achieve the goal 2 months from now.

There will be checkpoints every two weeks where I modify how many times I allow myself to snooze my alarm and what kind of workout I do to build up to the full goal.

SpecificWake up an hour earlier to workout each morning before work M-F with the focus of at least 2 days on lifting weights and the other days for cardio.MeasurablePut the appropriate sticker on the calendar once the workout is completed.Achievable/AttainableAccess to the weights and treadmill equipment needed has already been acquired.Relevant/RealisticGet in better shape physically so it is easier to run around and play with my kidsTime-boundDeadline: 2 months from now goal will be met (by the end of week 8) Checkpoints:

Week 1–2: 3 snoozes each morning, light intensity walk

Week 3–4: 2 snoozes each morning, 1 day of lifting weights with light-moderate intensity walking the rest of the mornings

Week 5–6: 1 snooze each morning, 2 days of lifting weights with moderate intensity walking the rest of the mornings

Week 7–8: No snoozes, 2 days minimum lifting weights with moderate-high intensity walking the rest of the mornings

Now it’s been over two months and I’ve been consistently waking up earlier and moving my body in the morning according to the plan I set in place at the start. It was easy to measure my progress and assess my progress through use of the checkpoints and calendar. I feel a sense of accomplishment and I feel proud of myself for the habits I’ve built thus far.

Takeaways

When setting goals it can be easy to say you want to do something, but to actually do it takes planning, commitment, and consistency. Long-lasting change doesn’t come overnight or from doing something for a week. It takes time and understanding that it is a process. The journey won’t always be linear or grand, so it’s important to recognize even a tiny bit of progress as progress. The SMART goal framework is a great starting point, and from there believe in yourself and your abilities and you may surprise yourself with how far you go.

If you or someone you know is looking for support, feel free to reach out to Behavioral Health Clinic at 855.607.8242or visit BHClinic.com.

Location: Wisconsin, USA

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