I was sitting in my cognitive behavioral therapy class in graduate school when I was introduced to SMART goals by my professor. I promptly brushed it off and thought to myself, “How boring! Where is the fun in that?” I was positive I could do many tasks efficiently. My to-do list was a mile long, and of course, I felt stressed and overwhelmed. This was graduate school; it was “normal.”
I’m not sure when it shifted for me. Maybe it happened when I became a mother, and suddenly accomplishing my to-do list was impossible. Or maybe, that was just when the big “ah-ha” moment after the burnout didn’t come anymore. In a world of before and after culture, I was stuck right in the middle. I was tired, my clean house was constantly having toys thrown in different directions, and I needed something to feel good about.
Enter SMART goals.
Ok, Dr. Plisco. I get it. SMART goals are truly life-changing when you are searching for something – anything to make you feel like a productive, functioning member of society. Or trying to challenge perfectionism—or accomplishing anything that feels big and scary and daunting.
What is a SMART goal?
What I’m attempting to paint here is that SMART goals are for everyone. “So what is a SMART goal exactly?”
I’m so glad you asked. {“Welcome to my office”}
S– Specific
M– Measurable
A – Achievable
R– Reasonable (or realistic)
T– Time-limited
I try to set between one and three SMART goals a day. These are tasks like folding one load of laundry (specific). It will take me about 15 minutes to fold (while watching YouTube) and put away. I can measure it by seeing the empty basket (measurable). I don’t attempt more than three (achievable) goals because if I set my expectations low, I often end up surprising myself with accomplishing more. If I set more than three (reasonable), I might end up feeling disappointed. Something like setting a time limit to answer emails is a great way to manage an unmanageable inbox. Twenty minutes will get you a lot further than procrastinating because you can’t do the whole thing.
Get help for yourself.
Need some help in setting SMART goals? Let’s chat. I am so happy to report that goal-directed therapy is some of the most effective therapy. At Restoration Counseling, we are so ready to celebrate the small victories (and the big ones) with you!
Written by: Coleen Dixon