SMART Acronym
What does the S stand for?
Specific
What exactly do I want to do?
Give an example of a specific goal
Ex:
Become mentally stable vs I will gain better control over my emotions so that I may feel calmer.
"I will be the next winner of the lottery tonight"
Not
This tool helps manage overwhelming thoughts by writing feelings onto paper.
What is journaling?
What does the M stand for?
Measurable
How will i track my progress?
Give an example of a how to measure progress
Ex: "I will gain better control over my emotions so that I may feel calmer. "
I’ll write in my journal each night and rate my mood. Every Friday, I’ll review my feelings and thoughts from the week.
"I plan to lose 5 pounds in the next two weeks through exercising and eating healthy"
SMART
It's specific, measurable, realistic, attainable, and has a goal date
Listening to understand, not respond is called...
Active listening
What does the "A" stand for?
Attainable
Is this realistic for me? Do I have what i need to make it possible?
Give an example of how it can be attainable
Ex:"I will gain better control over my emotions so that I may feel calmer. "
Journaling is free, easy, and takes little time. I’ve been working on mindfulness, so I know I have the awareness to track my emotions.
"I will attend 5 job skills workshops in the next two months so that I may increase my chances of getting and maintaining employment."
SMART
Body language liked crossed arms, lack of eye contact, or sighing loudly is call ______ communication
Non-verbal
What does the "R" stand for?
Relevant
Why am i doing this? Does it matter to me?
Give an example of a relevant goal?
Ex: "I will gain better control over my emotions so that I may feel calmer. "
I’ve started seeing a therapist, and they have encouraged me to set goals related to my well-being.
"I will play tennis 2 times a week at the park near my house."
(1 more question after this to get the 300 points)
Not
What's missing?
What days are group?
Every 2nd and 4th Tuesday of every month
(unless the Tuesday is a holiday)
What does the "T" stand for?
Time-Oriented
When will i have this completed?
Give an example of time-oriented
Ex: "I will gain better control over my emotions so that I may feel calmer. "
I want to improve my mood and stress tolerance in the next 3 months.
"I will never be anxious again."
(2 more questions when you answer to get the 300 points)
Not
Why isn't it?
How can it be a smart goal?
This person on the Emerge team has lived experience of mental health challenges and supports you in recovery, acting as a role model, advocate and guide using their own journey as hope and encouragement that you can reach your goals. They did it, you can too!
Who is Ms. Ty?