SMART Goals
What does the “S” in SMART stand for?
Specific
Name one emotional barrier to setting goals.
Fear of failure – “What if I mess up again?”
Shame – Feeling unworthy of success.
Hopelessness – Believing nothing will change.
Low self-confidence – “I’m not capable.”
Overwhelm – Goals feel too big or stressful.
Perfectionism – “If I can’t do it perfectly, I won’t start.”
Guilt – Feeling undeserving of improvement.
Depression – Lack of motivation or energy.
Anxiety – Fear of change or uncertainty.
Resentment – Not wanting to improve for others
Is this a wish or a goal: “I want to be better.”
Wish
Why is having a 1-year vision important in recovery?
A 1-year vision gives direction and purpose, helping recovery feel meaningful instead of just about avoiding substances.
Missing one goal means what?
Missing one goal means you had a setback — not that you failed. It’s feedback, not defeat.
What does “Measurable” mean in goal setting?
✔ You can track or count progress
How does perfectionism sabotage recovery goals?
Perfectionism sabotages recovery goals by creating an all-or-nothing mindset—if someone can’t do it perfectly, they feel like they’ve failed. This leads to discouragement, quitting early, and using substances to cope with the shame of not meeting unrealistic standards.
Turn this into a goal: “I want to fix my life.”
“I will attend 3 recovery meetings per week and apply to 2 jobs within the next 14 days.”
Name 3 areas recovery goals should include besides sobriety.
Mental health, relationships, and employment.
What is the danger of “I already messed up, so forget it” thinking?
“I already messed up, so forget it” thinking can turn one mistake into a full relapse because it removes accountability and effort.
Turn this into a SMART goal:
“I want to go to meetings.”
specific, measurable, achievable, relevant, time bound
What is “all-or-nothing thinking” in goal setting?
All-or-nothing thinking in goal setting is when someone sees progress as either complete success or total failure—there’s no middle ground. If they miss one step, they believe they’ve ruined everything, which increases discouragement and relapse risk.
Why is “I’ll try” not a goal?
“I’ll try” is not a goal because it lacks commitment, clarity, and a specific action plan.
What’s the difference between outcome goals and identity goals?
Outcome goals focus on results (“stay sober”), while identity goals focus on who you’re becoming (“I am someone who handles stress in healthy ways”).
How can small daily goals reduce relapse risk?
Small daily goals build momentum, structure, and confidence, which lower stress and reduce impulsive use.
Why do vague goals increase relapse risk?
they lack structure, accountability, and measurable action steps, making it easy for the brain to default back to old habits. Without clear direction, people feel unmotivated or overwhelmed, which can trigger frustration, hopelessness, and ultimately substance use as a coping mechanism.
Why do people avoid setting goals after repeated failures?
People avoid setting goals after repeated failures because it protects them from feeling more disappointment, shame, or rejection. Avoidance feels safer than risking another setback, even though it keeps them stuck.
What makes a goal motivating instead of overwhelming?
A goal is motivating when it’s specific, realistic, and broken into small steps instead of vague or too big to manage.
How does identity-based goal setting strengthen relapse prevention?
they reshape how a person sees themselves, making healthy choices part of who they are—not just something they’re trying to do.
After relapse, what is the first goal someone should set?
The first goal after relapse should be immediate stabilization — reconnect with support (sponsor, therapist, meeting) within 24 hours.
Give an example of a goal that is NOT achievable and explain why.
"I will never feel cravings again.”
This isn’t realistic because cravings are a normal part of early recovery, and setting an impossible standard can lead to discouragement and relapse when those cravings inevitably occur.
A client says: “What’s the point? I always mess up.”
How would you cognitively reframe that?
“Messing up doesn’t mean you always fail — it means you’re learning what doesn’t work. Each setback gives you information to adjust your plan and improve your strategy, not proof that you’re incapable.”
Rewrite: “I don’t want to relapse.” Into a proactive goal.
“I will use my coping skills and call my sponsor when I feel triggered this week.”
You’d likely have consistent routines, coping skills practice, healthy support connections, and structured daily habits.
7-day stabilization plan:
Attend daily meetings, contact sponsor daily, remove triggers, rebuild routine (sleep/eat), schedule therapy, avoid high-risk people/places, and set one small daily recovery goal.