how to create Self-care s.m.a.r.t. goals
I struggled with anxiety and depression for way too long so I understand the detrimental impacts of putting other aspects of my life first like work or grad school. For you, it could be your partner or children, or the craziness of life.
I vowed to never go back to that dark place, but that happens with intentionality.
Self-care starts with declaring we're going to be intentional about taking better care of ourselves.
You know this but, as a reminder, we've got to take care of ourselves so we can fully show up for others. Running on fumes isn't sustainable. Let's set some self-care goals.
Who's with me?!
Here’s how we begin.
We're going to break down our intentions by category – physical, mental, emotional, financial and spiritual. We tend to define and perceive these categories differently, but these areas of our lives are interconnected and there's overlap.
Categorize and create goals that accommodate your individual needs and mindset, but don't overthink this exercise.
And when I say "exercise," I really mean a few small goals. I've got my goals below as an example.
These are things I’m going to do* (not “try” to do), and the categories I'll place them in:
Participate in weekly therapy sessions - emotional
Get one massage - physical
Attend yoga class at least twice a week - physical
Meditate for at least 12 minutes two times a day during the week and once Saturday and Sundays - mental
Go to church weekly - spiritual
Spend at least two hours in-person with one friend or family member, e.g. sharing a meal, having uninterrupted conversation, playing card games, etc. - emotional
Journal two times a week for at least three pages per sitting - emotional
Have at least one acupuncture a month - physical / emotional / mental
Schedule and engage in monthly financial discussion with my husband to review our budget and upcoming major expenses - financial
*All of these goals will be completed within the next 60 days. In this case I am allowing this amount of time so I can schedule, and go to, appointments.
Now, it’s your turn.
You don't have to have as many goals as me, or you may have more. The key is to do what you can, but try to have at least five goals you can get done in a specific amount of time.
To be S.M.A.R.T., make sure your goals are:
SPECIFIC
Example: I’m going to drink more water is vague versus a specific statement like, "I’m going to begin drinking eight glasses of water everyday for the next 21 days."
MEASURABLE
Example: "I’m going to start going to the gym" versus "I’m going to attend four classes a week at Orangetheory Fitness."
ACTIONABLE
What steps will you take to reach your goal?
Example: I’m going to sign up for a meal plan by [insert date] to change my eating habits. Or, I’m going to join a MeetUp group to make it easier to commit to running three times a week.
REASONABLE
I encourage you to frame your goals in a way you can control.
For instance, instead of saying I am going to lose 20 pounds, focus on your actions: completely cutting out sugar, running 10 miles/week or attending three kickboxing classes. In this example, if your goals aren’t helping you lose weight, you can adjust them.
Also, if you’ve had a knee injury it’s not reasonable that you’d be able to run ten miles a week. Set realistic goals for your situation.
TIME-BASED
When will you complete your goals?
Don’t overthink it.
When you’re creating your self-care goals, put down what comes to mind first. Try to spend no more than 15 minutes on this exercise.
My desire is to see women like you move forward and take care of yourself.
If you know a woman who can benefit from some self-care, share this with her today.