● SMART stands for "Specific", "Measurable", "Attainable or Actionable", "Relevant", and "Time Bound/Specified". It is a tool used to support goal-oriented plans.

● For patient/family-stated goals, SMART steps can be decided together with the family.

Version: YT 1/2025

Setting SMART goals

Creating and working towards goals is one of the most effective ways to improve mental health. Making sure the goals are obtainable is the key to setting realistic objectives and having clear direction for achieving them. Unrealistic goals can cause burnout, stress and lack of motivation.

The SMART method is one strategy to help create attainable goals:

Specific: Create a clear and specific goal.

Measurable: Find a measurable method to track progress.

Attainable: Ensure the goal is realistic and you can control your progress toward achieving it.

Relevant: Make the goal relevant to something valuable and of interest to you.

Timely: Create a detailed and specific timeline to complete the goal.

SMART method example:

“I love reading books, but the last book I read was six months ago, and it took me more than a year to finish. I want to set a goal to read one book a month starting in January of 2025 for a whole year. By January of 2026, I will have read 12 books. I will read for 30 minutes a day before bedtime so I have time to relax and focus on my reading.”

Because I enjoy reading but don’t read as much as I would like, I chose a relevant goal of increasing my reading time next year. I made my goal specific and timely with my plan to read one book every month in 2025. Reading for 30 minutes before bed is a measurable way to track progress. I can even track my reading time more effectively with a notebook or an app. Breaking my goal down in such a way makes it feel less overwhelming and more attainable.

10 ways to improve mental health - (to give CGs ideas on their SMART goal)

There are many ways to practice mental wellness, and using the SMART method can help turn these practices into habits.

Get physical

Physical health and mental health are equally important and research shows regular physical activity improves mood and overall quality of life. Activities like walking, dancing or yoga release endorphins, which can enhance mood and reduce stress. Set realistic goals, such as 20 minutes of movement daily, to build consistency.

Eat healthy

The foods you eat play a vital role in mental clarity and mood. Incorporate brain-boosting options like omega-3s (salmon and walnuts), antioxidants (berries and spinach) and whole grains. Meal prepping or keeping healthy snacks on hand can help you make better choices.

Prioritize quality sleep

Poor sleep can heighten anxiety and depression and decrease brain function. Good sleep recharges and restores both mind and body, helping you perform at your best. Create a calming bedtime routine by avoiding screens an hour before bed, keeping your sleep environment dark and quiet and maintaining a consistent sleep schedule. Aim for 7-9 hours nightly.

Foster meaningful connections

Surrounding yourself with positive and supportive people improves emotional well-being. Spend quality time with friends and family, join social groups or reconnect with old friends. Even a quick check-in text can strengthen bonds and improve your mood.

Practice gratitude

Practicing gratitude helps you recognize the good things in life and focus on what’s important. Start a gratitude journal, list three things you’re thankful for daily or practice mindfulness to appreciate small joys. Expressing thanks to others can also deepen relationships.

Limit social media

Social media can contribute to loneliness, stress, unrealistic expectations and information overload. Set boundaries by scheduling tech-free times, turning off notifications or using apps to monitor usage. Disconnecting allows you to be more present and reduces overwhelm.

Relax regularly

Incorporating relaxation into your routine can help lower stress and promote calm. Try yoga, deep breathing exercises and meditation or hobbies like crafting. Listening to calming music or guided meditations can also be effective.

Spend time in nature

Nature offers a natural reset for the mind. Studies show that time outdoors reduces cortisol levels and improves mood. Take a walk in the park, garden or simply sit outside and enjoy fresh air to recharge.

Talk it out

Sharing your thoughts and feelings with someone you trust can provide relief and perspective. Whether it’s a close friend, family member or a professional therapist, talking helps you process emotions and feel supported.

Consider professional help

For some, therapy or medication may play a key role in managing mental health. Medication is often most effective when combined with therapy and self-care practices. Consult a health care provider to explore your options.

Example: SMART method for limiting social media.

“I spend too much time on social media. I plan to limit my social media use to 30 minutes a day. I can set this control on my phone so once I reach 30-minutes, it will notify me to log off.”

Limiting my social media use is relevant because excessive use negatively impacts my mental health. I made my goal specific and timely with my plan to allow myself just 30-minutes of social media use each day. The goal can be measured by the tools on my phone. This goal is attainable because it balances enjoyment with protecting my mental health.

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https://ucsf.app.box.com/v/TakingCareofYou - a self-care handout to give to interested CGs

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Sample SMART scripts for CGs. Integrating SMART with some Motivational interviewing techniques

1

CN: So I see on one of the surveys that you did seem to indicate a pretty high degree of caregiver stress. Can you tell me more about that? (Open-ended, from OARS)

CG: Yeah I mean, it's just hard. With all of Barry's shouting all the time, he wanders off, he doesn't take his meds. It's all just… it's a lot. Too much really, that's why I contacted you guys. 

CN: Yes I saw those aspects as well in your submissions. That would be very difficult for anyone, you're doing a really good job. (Affirmation) 

CG: Thank you.

CN: It might be difficult to recognize this in the day-to-day, but a lot of Barry's health does also depend on your health. So we really want you to take care of yourself as well.

CG: Yeah. I know that. Everyone says that. It's just… I don't have the time.

CN: Yes definitely. You certainly have your hands full (Affirmation again). I think it might still be helpful to at least think about it though. Ideas and goals do actually count for something when it comes to self care. Like for example, is there anything you think you'd like to do, anything you want to do? (Asking for something specific)

CG: Hm.

CN: Like for yourself. Something tangible, realistic. (Asking for something attainable)

CG: Yoga, maybe?

CN: Yoga? (Reflection/Open-ended question.)

CG: Yeah. Before Barry got really bad, I used to do yoga with the girls three times a week at the studio down the street.

CN: And that you felt like that was meaningful for you? (Relevant)

CG: Oh yeah. Just us three silly old ladies creaking our bones in the corner. When you get to be my age, it's the little things, you know?

CN: That sounds fantastic. Yoga sounds like it would be really good for caregiving stress too.

CG: Yeah. Maybe it would be. Julie passed away since then but maybe I can try with Millie over one of those zoom things on the computer

CN: How about we set a goal for it then?

CG: Like three times a week? Oh no, I don't know if she can do that anymore. Or if I can.

CN: That's OK. Is there an amount you think you could do? (Measurable)

CG: Maybe once a week. And I'd need to figure out how to get the zoom set up. Maybe my son can help me with that when he comes by on Saturdays. But all that trouble for just once a week I just…

CN: Well, you've told me that yoga is something that you want to do for yourself, and before you were able to do it and get joy from it, and you do seem like you have a way of continuing to do it. (Summary) I think it would be a fantastic idea really, yoga once a week on zoom after you get that set up next Saturday (Time-bound). What do you think? (Open-ended question)

CG: Hm. I guess I could give that a try yeah. If nothing else I think my son would be happy that I'm doing it.

CN: That sounds wonderful. I'll make a note of it here so we can follow up with how you're doing when we follow up with Barry next month too. Your health is his health after all.

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Tips/tactics:

-“I don't have time” - I think just thinking about it is important. - For these self help things, just having goals in the first place is important. - What would you want to do if you did have the time? - Yes I can see that you don't, and I can't create more time for you. But sometimes a little bit of time is better spent on you even for X's sake, because if you feel well you'll be a more effective and efficient caregiver to X. - What is something you can imagine doing for yourself even starting at 5 minutes to begin?

-“I don't have the energy” - Doing things you like gives you more energy, that's actually the whole point.

-“I need to watch X all the time/I can't even leave the house/he won't let me/etc.” - See 10 ways to improve mental health to help brainstorm, most of these don't actually requiring leaving the house. Technology can be helpful for these too.

-"It's not important." - "Oh tell me more - Why don't you think it's important?" - A caregiver is that patient's entire life. Of course the CG is important. - It is important that you feel well, not just for yourself but also because it makes you more effective at caring for X

-In general, the whole concept of “you being well helps X be well” is a strong one to use in these conversations. 

citation for some of this: 

https://illinoisbhwc.org/2025/01/31/smart-goal-setting-for-improved-mental-health/

Version: 06/25 HH