Momentum Monday. “Do better” is a common recovery goal. It is also hard to act on. Better how? By when? Would you know you got there?
Vague goals feel good to write and hard to follow. Specific goals look smaller, but they give you something to do today. This post walks through a simple framework, with examples for this week, the next 30 days, and the next 90.
Why Measurable Goals Help
Goals give recovery direction. The University of Minnesota’s guide to goal setting and tracking says goals provide “a sense of purpose, meaning, identity and hope.” It also notes that goals set together with a care provider, matched to the person, and reviewed on a regular schedule have been shown to improve recovery and quality of life.
The same guide points to research on how clear a step needs to be. A specific plan, such as walking 30 minutes after breakfast on Tuesdays and Thursdays, makes success more likely than a loose plan to “go for walks.”
SAMHSA’s guidance on enhancing motivation for change adds two useful points. Talking about and setting goals strengthens commitment to change. And goals can cover more than substance use. Health, home, work, and relationships all count.
The Framework: Make It SMART
SMART stands for specific, measurable, attainable, relevant, and time bound. Here is how each part works in recovery.
Specific. Name the action. “Go to counseling” beats “get help.”
Measurable. Add a number. Count how many and how often. If you can check a box at the end of the day, you can measure it.
Attainable. Pick a goal you could still reach on a bad week. If you work nights, a 6 a.m. meeting may not fit. Start with what fits your real life.
Relevant. Tie the goal to something you care about. A goal that matters to you holds up better than one someone else picked.
Time bound. Set a date. A deadline turns a hope into a plan.
One more tip. Write goals about actions you control, such as attending, calling, or practicing. You cannot control whether a craving shows up, but you can control what you do next.
Short Term Goals: This Week
A short term goal covers the next seven days. It should feel almost too easy.
For example, you might attend every scheduled appointment this week. You might practice one coping skill for five minutes each morning. You might text one supportive person each day, or go to bed by 10:30 on five nights.
Notice how each one has a number and a time frame. You will know by Sunday whether you did it.
30 Day Goals: Build the Routine
A 30 day goal builds a habit. It gives you enough time to see a pattern and adjust.
Here are some examples. Attend at least three support meetings a week for 30 days. Keep a short daily log of your mood and cravings. Create a simple monthly budget and review it every Sunday. Book the medical or dental appointment you have been putting off, and attend it before the month ends.
90 Day Goals: Change the Pattern
A 90 day goal looks at the bigger picture. Ninety days shows up often in recovery, and our post on the first 90 days of recovery explains why that window matters.
Examples include keeping a steady weekly schedule of counseling or group sessions for 90 days. Review your budget monthly and set aside a small amount each week. Finish one application, class, or certification. Rebuild one relationship through a short call every week.
Stack these on top of your 30 day goals. Each month builds on the one before.
A Simple Goal Worksheet
You do not need a special form. One page with five lines will do.
My goal. Write it in one sentence, with a number and a date.
My first step. List what you will do in the next 24 hours.
How I will measure it. Choose a tally, a calendar with check marks, or a notes app.
Who knows. Name one person you will tell. The University of Minnesota guide notes that support from others and making goals public improves the odds of reaching them.
My check in day. Pick one day each week to review your progress and adjust.
When a Goal Slips
A missed goal gives you information. Ask what got in the way. Was the goal too big? Was the timing wrong? Did something change?
Researchers who reviewed goal setting in addiction treatment describe it as a process of setting goals, then revisiting, measuring, and renegotiating them over time. Adjusting a goal is part of the work. If you miss one, change the plan, not your opinion of yourself.
If a slip involves a return to use, reach out to your counselor, coach, or sponsor soon.
Getting Help With Your Goals
You do not have to build a plan alone. A counselor can help you set goals that fit your treatment. A peer recovery coach can help you work toward goals you define yourself. Our post on building a recovery plan covers how goals fit into the bigger picture.
The Bottom Line
Momentum comes from small, clear steps you can count. Pick one goal, give it a number and a date, and start there.
If you want support building a plan, learn about our treatment programs or complete our online assessment form. Our admissions team can help you find the right fit.