Day 12: Setting a Goal

So you’ve identified your ABCs and can see some of the patterns that accompany your anxiety.  The question now is, what can you do about it?  

You have two choices:  

You can continue to try to cope as you have been and just hope for the best.  

Or, you can do something about it. That something is to change the way you cope with your  anxiety.  

Change starts with deciding to do something different. And, for that, you need a plan. 

It has been said that a goal without a plan is just a wish. Wishes are great but they don’t get us  anywhere. In fact, the NUMBER ONE reason people fail to achieve their goals is that they didn’t  have a realistic plan. 

If you’ve decided to take control of your anxiety and make some changes, you need more than  just the desire to change. You need a plan. And, you need to do something.  

Change requires action.  

That’s the sticky part for most people. We don’t always know where to start or what to do. Think  about it…if your goal was just a matter of taking a single step, you’d be there already.  

The key to achieving your goal is to be SMART about goal-setting. That means you set a very  specific type of goal that with each step, moves you closer to where you want to be. These  kinds of goals are actually called SMART goals!  

SMART goals are essentially your ultimate goal broken down into a series of small, targeted  steps to lead you from point A to point B to point C in a logical, manageable fashion. It’s a  PLAN. It’s the kind of action that motivates change in a focused, purposeful, and logical order.  That logical progression is what leads you to your goal.  

Having a plan and goals can help you to see whether you are on track or veering off course so  that you can make a correction and keep moving. 

So let’s break down a SMART goal. 

S.M.A.R.T. is an acronym that stands for goals that are: 

SPECIFIC – The stated objective is clear and precise about what you are going to do 

goals that are MEASURABLE – There is concrete criteria that you will use to measure  your progress

goals that are ACHIEVABLE – The goal is something you can achieve. It will stretch  your limits without overwhelming you 

goals that are REALISTIC – The goals is one that you are both willing AND able to work  on 

goals that are TIME-LIMITED – The goal has a beginning, a middle and an end 

SMART goals give you a framework for setting goals and defining the action steps you’ll take to  get there. Having a way to measure your progress allows you to gauge what’s working and  what’s not so you can adjust your strategy along the way. 

The cool thing about SMART goals is that you can use them with almost any goal you have.  Whether it’s a goal related to your anxiety or a goal to improve your sleep, you can use SMART  goals to keep you on track and track your progress.  

Setting SMART goals may sound hard, but it’s easier than you think. In fact, you’ve probably  done it already. If you’ve ever made a plan for something you wanted in your personal life, in  your hobby or sport or even in your career, and achieved it, you probably used a SMART goal. 

So, let’s break it down so you can set your SMART goals! 

Step 1: Think about what your goal(s) is. What is it that you want to do? Your goal might be  something tangible like drinking more water or reducing your anxiety. Goals can also involve  something intangible like sharing your feelings more openly. 

Step 2: Choose one goal. When you start thinking about the big picture, it’s tempting to want to  make a lot of changes at once. Too many goals can be overwhelming and frustrating. Keep it  simple. Choose one goal and as you make progress, you can consider adding another. 

So, for example, if you want to reduce the intensity of your anxiety, you might set a goal of “I  want to reduce my feelings of anxiety from a 7 to a 3 on my anxiety chart.” 

Step 3: Break the goal down into actionable, measurable steps. Your steps can be as small as  you need them to be. Think about the things you might do to move yourself in the direction you  want to go. Remember, each of these steps is like a mini goal that moves you one step closer to  your goal.  

So, using the example above, you might set action steps such as: 

“I will learn one box breathing technique” 

“I will use my box breathing technique whenever I feel my breath rate increasing” (this  might be one of your anxiety cues) 

“I will practice one meditation at least once a day” 

“I will write in my journal daily” 

These are a few examples of hundreds of steps you could take. What you choose will depend  on your anxiety and how it affects you. 

Step 4: Set your target dates to evaluate how you’re doing. Choose a date in the not-too-distant  future when you will check-in and see how you’re doing with the step.  

For example, if you choose the journaling goal, you may set an initial check-in at 2 weeks. You  would journal daily and the first target date would be 2 weeks. At that time, ask: How am I  doing? 

Step 5: Write your goal down. It is well-documented that people who write down their goals and  review them often are much more likely to achieve them. Why is that? The act of writing allows  you to store the information in your brain on multiple levels. You’re thinking about them and  reading them to yourself. You’re writing. You’re visually seeing them. And, writing down your  goals reinforces ownership and accountability. It’s your goal. You wrote it down. You’re  committing to it. 

Step 6: Put your SMART goal plan where you’ll see it. Whether it’s on the fridge or on your  bathroom mirror, you want to have that visual reminder on the daily.  

Step 7: Monitor your progress. When you reach the end of your goal’s time, evaluate where you  are and what progress you’ve made. If you’re hitting that goal regularly, great! How can you take  that goal to the next step? Maybe you decide to journal daily for the next month. Maybe you add  a specific type of journaling prompt. It’s up to you! 

If you find you’re not getting the results you want, think about what might be standing in your  way. Can you adjust your steps? Do you need to use a different strategy? You can go back  through the steps and adjust those action steps.  

That’s the beauty of SMART goals – you can make adjustments along the way instead of having  to go back and starting over. The possibilities are endless. 

What goals do you have for managing your anxiety?