How to Set SMART Self-Care Goals: Easy Examples for Success
By: Embracing Her Den
Set goals to help improve your health, big or small!
How many times have you said that you wanted to improve yourself? Whether it be mental, physical, emotional health, or all the above. How many times have you begun goals and fallen off? It’s okay! Everyone has been there. It is difficult to follow and maintain goals, especially when they are vague. We set ourselves up for success when we become specific with our goals. It gives us guidance which makes it easier to maintain.
What are SMART GOALS?
Specific, Measurable, Achievable, Relevant, Timely. These are goals that are clear and trackable. They are designed to be realistic to help you achieve a goal.
Specific-What do you want to accomplish? What will you do?
Measurable-How will you know when it is accomplished?
Attainable-Is it achievable?
Relevant-Is this something you can do? Does it align with your overall goal and your values?
Timely-Clearly defined time frame of when it can be achieved. What is the deadline?
For example:
Specific- Specific time aside, 15-30 minutes
Measurable- Make it measurable by picking specific days or times, every day, Mondays and Wednesdays.
Attainable- Is setting aside 30 minutes every day attainable?
Relevant- Is this a realistic goal and does it follow your objective? Will this help increase your self-care? Reduce your stress?
Timely- Timeframe for achieving goal, in 30 days?
Let’s get more specific!
Specific- Instead of setting a vague goal of “I want to improve my self-care,” we should select something specific we want to focus on. I want to support my mental health by utilizing meditation in my day.
Measurable- We want this goal to be measurable by picking specific days and times. Using the meditation goal, I want to meditate every day for at least 5 minutes.
Attainable- Is this attainable? Consider your daily and weekly commitments. Can you do mediation for 30 minutes a day or would it be more attainable to start doing 5 minutes a day?
Relevant- Is this goal relevant to your goal? Would incorporating meditation into your daily life improve your mental health? Does it help improve my self-care?
Timely- Clearly define a time frame of when it can be achieved. Instead of the vague goal, “I will meditate,” set a goal of at least 30 days. It gives an end date that you can look forward to and evaluate.
Overall, “I will meditate 5 minutes every day for 30 days”.
Examples of goals related to self-care:
My overall goal is to improve my self-care. I want to improve in all aspects of my life, but I will start with at least one goal and add or cut back as I see fit.
SMART Self-Care Goal Examples:
I will increase my physical activity by exercising for at least 30 minutes a day for the next month.
I will participate in at least one activity that makes me happy 2 times a week, 1 hour, for 3 weeks.
I will practice yoga for 15 minutes, three times a week, for 2 weeks.
I will include vegetables in 2 of my meals every day for 25 days.
Every morning for 15 days I will practice gratitude by stating 3 things aloud that I am grateful for.
Each night before I go to sleep, I will engage in one guided meditation, 5 minutes, for 30 days.
I will write in a journal for at least 15 minutes 3 times a week for 14 days.
My personal goals:
I began my exercising journey about a month ago. My original goal was to workout to improve my health for 30 minutes every day for 3 weeks. I found myself having a hard time managing that goal. I currently decided to change it to at least 3 days minimum a week for 3 weeks. At 3 weeks I will reevaluate how I feel and if I should increase or continue with this goal.
My second goal is to practice Qigong for 5 minutes everyday for 30 days. I never even heard of Qigong until it was recommended to me. I’ve already practiced it multiple times. I feel it has helped me immensely and I want to practice it every day. Read my post on Qigong to find out more information.
I believe in you! I know you can set a goal. Remember, every day is a new day! If you fall off just get back on. YOU CAN DO IT!
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