Therapy (counselling/psychotherapy) is a journey where you work towards improving your mental health and achieving personal growth. One helpful way to make progress is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s explore what this means and how these goals can help you in therapy.
What Are S.M.A.R.T. Goals?
S.M.A.R.T. goals are carefully crafted objectives that guide your actions. They help you focus on what you want to achieve, make it easier to track your progress, and keep you motivated. Each letter in S.M.A.R.T. represents a key element of effective goal setting:
- Specific: Clearly define what you want to accomplish.
- Measurable: Include a way to track your progress.
- Achievable: Ensure the goal is realistic and within reach.
- Relevant: Align the goal with your personal values and needs.
- ime-bound: Set a deadline to work towards.
Why Are S.M.A.R.T. Goals Important in Therapy?
Therapy often involves working through challenging emotions or life situations. S.M.A.R.T. goals provide structure and direction, making the process more manageable. They help:
- Break down big changes into smaller, achievable steps.
- Maintain focus and reduce feelings of being overwhelmed.
- Build confidence as you see measurable progress.
- Encourage accountability by setting clear timelines.
Examples of S.M.A.R.T. Goals in Therapy
To understand how S.M.A.R.T. goals work, here are some examples:
- Improving Communication: Instead of saying, “I want to be better at talking to others,” you could set a goal like, “I will practice active listening by summarizing what the other person says during three conversations each week for the next month.”
- Managing Stress: Replace “I want to feel less stressed” with “I will do 10 minutes of deep breathing exercises three times a week for the next four weeks.”
- Building Healthy Habits: Instead of “I want to exercise more,” try “I will take a 15-minute walk after dinner five days a week for the next two months.”
How to Create Your Own S.M.A.R.T. Goals
Here’s a step-by-step guide to setting your own S.M.A.R.T. goals:
- Start with Self-Reflection: Think about what you want to change or improve in your life. For example, do you want to reduce anxiety, improve relationships, or build self-confidence?
- Make It Specific: Define your goal clearly. Instead of saying, “I want to feel happier,” specify what actions will lead to happiness, like engaging in a favourite hobby.
- Check If It’s Measurable: Add details to track progress. For instance, “I will spend 30 minutes painting every Saturday for the next month.”
- Ensure It Is Achievable: Be realistic about your time, resources, and energy. Setting smaller steps towards a bigger goal can help.
- Keep It Relevant: Make sure the goal supports your therapy work and aligns with your values. For example, if your therapy focuses on reducing anxiety, your goal should address that.
- Set a Time Frame: Choose a deadline. For instance, “I will complete this goal by the end of six weeks.”
Tips for Success
- Share Goals with Your Therapist: Your therapist can help refine your goals and provide support.
- Celebrate Small Wins: Acknowledge progress, even if it’s just one step forward.
- Be Flexible: Life can be unpredictable. It is okay to adjust your goals as needed.
The Power of S.M.A.R.T. Goals
S.M.A.R.T. goals make therapy more effective by turning abstract hopes into actionable steps. They help you stay focused, motivated, and accountable. Whether you’re working on managing stress, improving relationships, or building self-esteem, setting S.M.A.R.T. goals can make a big difference. If feel you need assistance in setting goals, you are welcome, as we are here to help you.
Author: Nenad Bakaj, MHumServ (RehabCouns), BSocWk, DipAppSci (Comm&HumServ), AMHSW, MAAC, MAASW, JP (Qld)
Nenad Bakaj is a Brisbane based Clinical Counsellor, Accredited Mental Health Social Worker, Life Coach and Bigger Bite Out Of Life Trainer with a keen interest in positive psychology, mental health and wellbeing, and is continually developing his professional skills and knowledge. Nenad enjoys working with adolescents and young adults, as well as older clients, and feels it is a privilege to be able to support them.
References
1. American Psychological Association. (2022). Goal Setting. Retrieved from www.apa.org
2. Baumeister, R. F., & Vohs, K. D. (2007). Self-regulation, ego depletion, and motivation. Social and Personality Psychology Compass, 1(1), 115-128.
3. Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717