SMART goal setting is a practical way to support mental health because it makes the abstract into the concrete.
Example: being happy is abstract. Spending more time with friends is concrete.
Therefore, SMART goals help us to operationalize what ‘happy’ means, which can be different from person to person. We can then plan actions and behaviours that are consistent with our goals in a specific, actionable, and achievable manner.
However, even with our best laid plans and high motivation, there are times when we never get to those SMART goals. We want to; it just never gets done.
Below, I discuss a few common pitfalls in SMART goal setting and some recommendations to get around these issues.
Problem #1. You can’t seem get started
At 3:00am when our motivation are at an all-time high, we feel ready to take that first step in changing our lives. At 3:00pm when our alarm clock tells us to go for that run, that motivation suddenly disappears. That run feels a lot more daunting than it did when we were hyped up at night.
When we have trouble getting started, it can mean that the first step is too big. For example, even if we think going out for a 15-minute run is no big deal, we feel stuck in our inertia and compelled to continue sitting on our couch.
Getting started is often harder than continuing an activity. It is therefore helpful to generate momentum by making the task even smaller. We can apply Newton’s laws here to our advantage: “objects in motion tend to stay in motion”. How can we make this jog even easier to start?
Well, we can start by just putting on our socks without the intention of running. After putting on our socks, we may notice that we have generated enough momentum to then put on our shoes. And then open the door. And then get out of the door. And then before we know it, we are 5 minutes into our 15-minute jog.
Recommendation #1: Make the first step as easy as possible.
The idea is to reduce friction as much as possible. Taking the example above, you might even place your running gear right next to your bed when you wake up, so you reduce the friction from getting out of bed to jogging. Or you might come home from work and immediately go out for the jog, so you don’t create unnecessary friction by sitting down and vegging out in front of your computer.
Recommendation #2: Reduce friction.
Problem #2. You constantly forget about the SMART goal
A second common issue that can occur is that we simply sometimes forget that we set the goal. Life gets in the way and our SMART goal gets lost among the hundreds of other things we have to do.
Unsurprisingly, having a written reminder about your goals can be helpful. That part is obvious and easy.
The harder part is remembering we wrote the reminder in the first place. Therefore, we need to make sure this reminder isn’t something extra we are putting on our mental load.
So, we want to place this note somewhere we always see in our day to day. For example, I always put my wallet on a specific counter. If I put my note there, I’ll encounter it without thinking about it.
Recommendation #3: If it’s not on the list, it doesn’t exist
Recommendation #4: Place your reminders somewhere you naturally frequent
Problem #3. You predict that it won’t help, so you don’t do it
Our minds can be our worst enemy. We try to plan something that might be helpful, such as spending some time with friends or taking a walk, but then our brain decides that it won’t be fun or the outing would be too exhausting. Then we don’t do it.
In these moments, it’s helpful to treat predictions like a curious scientist and engage in a behavioural experiment.
- Will the activity really have no effect at all?
- Will I really feel more exhausted if I go for that walk?
- Will I really not enjoy spending some time with my friends?
Okay, let’s test it. Sometimes our behaviours can precede our emotions after all.
Recommendation #5: Be curious and test the mind’s predictions.
Problem #4. You have trouble staying committed
“A person who has a why can bear almost any how” – Friedrich Nietzsche
In cases where you have difficulty staying the path, it’s helpful to remember why you started on this path in the first place: i.e., what are your values? What would engaging this SMART goal do to help you achieve things that are you important you? Whether it’s to live a more meaningful life, develop a stronger social circle, build a more confident self (or something entirely different altogether), remind yourself why you are on this path
Here’s an example:
Reasons to engage in the SMART goal: Spending 30 minutes every day engaging in a physical activity
- Help me to get into shape and feel more confident
- Be more active in my son’s life
- Allow me to travel without pain or getting tired too easily
- Reduce risk of heart disease
- Be able to help my parents as they get older
- Be happier and more energetic overall
Recommendation #6: Clarify your values and make a list on reasons to change.
Problem #5. You are setting too lofty goals
If you want to prepare for a marathon, you wouldn’t begin training by running a marathon. Depending on where you are at in your journey, you want to make sure your current SMART goals are achievable and realistic. Otherwise, you may find the changes in your habits to be too arduous and risk burning out.
To give an example: If you are dealing with social anxiety, you might start by just smiling and saying hi to the cashier. And as you train your conversation muscles, you’d then move to something more challenging, like striking up a conversation with a stranger.
Recommendation #7: Start small and build!
Summary
Overall, you’re making fantastic progress by simply getting started on SMART goals. I’ve listed a few pitfalls that sometimes make it harder for us to get started and a few recommendations to overcome them.
Good luck on your journey!
Best wishes,
P
Simply mental health 