SMART Goals for Mental Health Success

How to Develop SMART Goals for 

Mental Health Success

Setting goals is an important part of mental health recovery and personal growth. Goals give direction, motivation, and a sense of accomplishment.  But not all goals are created equal - vague or unrealistic goals can lead to frustration and setbacks.  Setting too many at one time or overwhelming yourself with tasks and schedules can result in goal abandonment.  That's where SMART goals come in.

What are SMART Goals?

SMART is an acronym that stands for:

• Specific - Clear and well-defined.
• Measurable - Track progress.
• Achievable - Realistic given your resources and circumstances.
• Relevant - Meaningful and aligned with your values and needs.
• Time-bound - Set with deadlines or timeframes.

Using this framework helps turn intentions into actionable steps.

Why SMART Goals Matter in Mental Health

When dealing with anxiety, depression, grief, or life transitions, it's easy to feel overwhelmed. SMART goals break big changes into manageable steps, reducing stress and building confidence. They also help you focus on what you can control which is important when navigating health conditions or grief.

How to Create SMART Goals

Here's a step-by-step guide:

• Start with Your "Why"
  • Ask yourself: What do I want to feel or achieve? For example:
    • Reduce stress
    • Improve self-care
    • Strengthen relationships
• Make it Specific
  • Instead of saying, "I want to feel better", try:
    • "I will practice deep breathing for 5 minutes each morning."
• Ensure It's Measurable
  • Add a way to track progress:
    • "I will journal three times a week."
• Keep It Achievable
  • Set goals that fit your current reality, resources, and situation. If you're struggling with energy, start small"
    • "I will take a 10-minute walk twice a week."
• Make it Relevant
  • Choose goals that matter to you, not what others expect:
    • "I will spend 15 minutes on a hobby I enjoy."
• Add a Time Frame
  • Give yourself a deadline:
    • "I will complete this for the next 30 days."

Examples of SMART Mental Health Goals: Improve Mood

• Specific: "I will engage in a daily activity that boosts my mood, such as a 10-minute walk, listening to my favorite music, or journaling about 3 things I am grateful for today."
• Measurable: "I will track my mood and activity daily using an app or in a notebook."
• Achievable: "I will start with 10-minutes per day of my chosen activity."
• Relevant: "Improving my mood will help me feel more balanced and better able to manage stress."
• Time-bound: "I will commit to this routine for the next 30 days and review my progress at the end of the month."

Tips for Success

• Start small - tiny steps lead to big changes.
• Write your goals down, review them regularly, and tell someone about them.
• Celebrate progress, even if it's not perfect.
• Adjust goals as needed - flexibility is key.

Remember: SMART goals aren't about perfection; they are about progress.  Each step you take is a victory toward better mental health.

Here is a PDF to help you start goal setting:

SMART_Goal_Worksheet.pdf