"Self-care activities are the things you do to maintain good health and improve well-being."

If we want to enhance our well-being and be in a better place mentally, emotionally, and physically a week, a month, or a year from now, we need an action plan. Simply gathering knowledge about self-care isn’t enough; we need to apply it strategically.

What are SMART Goals Anyway?

SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time-bound. This concept is often used in business, but it’s also incredibly effective in mental health and self-care. By using SMART goals, we can create a clear path to improving our well-being.

Let’s break them down:

S: Specific

An effective self-care goal should be specific and well-defined. It should answer what you want to achieve, why it’s important for your well-being, and how you plan to accomplish it.

Specificity provides a clear direction. Self-care goals often start vague, so the first step is to narrow them down to something actionable.

M: Measurable

A measurable goal is one that includes criteria to track your progress and recognize when you’ve achieved it.

This could involve quantifiable aspects like the number of times per week you practice a self-care activity or milestones such as increased energy levels or improved mood.

Measurable goals help you stay motivated as you see tangible progress.

A: Achievable

While it’s great to aim high, your self-care goals should be realistic and attainable. A stretch goal is fine as long as it’s within your reach.

For example, committing to 30 minutes of exercise three times a week might be more realistic than aiming for two hours daily if you’re just starting out.

R: Relevant

Your goal should matter to you on a personal level. It needs to be significant enough that you’re willing to prioritize it, even when life gets busy or obstacles arise.

For instance, focusing on getting better sleep might be more relevant to your overall health than trying to meditate for an hour every day.

T: Time-bound

Setting a deadline or a time frame for your self-care goals creates a sense of urgency and commitment.

Whether it’s committing to a month-long daily mindfulness practice or scheduling weekly relaxation sessions, having a clear timeline ensures you stay focused and accountable.

Applying SMART Goals to Self-Care

Now that we’ve broken down the SMART acronym let’s see how we can apply it to a self-care goal:

Vague Goal: I want to feel more relaxed and less stressed.

SMART Goal Components:

• Specific: I want to commit to a daily 10-minute meditation practice.
• Measurable: I’ll use a meditation app to track my daily sessions and note any changes in my stress levels.
• Achievable: I’ll start with 10 minutes because it’s manageable and doesn’t feel overwhelming.
• Relevant: Reducing stress is essential for my overall well-being and will help me function better in my daily life.
• Time-bound: I’ll commit to this practice for the next 30 days and then reassess to see how it has impacted my stress levels.

SMART Goal: Starting tomorrow, I’ll meditate for 10 minutes every day using a guided meditation app. I’ll track my progress and how I feel in my journal. After 30 days, I’ll review my stress levels and decide whether to continue or adjust the practice.

This approach might initially feel structured, but it’s flexible. You can adjust the framework to suit your personal style and needs, making it an effective tool for prioritizing and achieving your self-care goals.

Here are SMART goal examples for self-care in each of the specified categories:

1. Physical Self-Care

Goal: Increase daily physical activity to improve overall fitness and energy levels.

SMART Goal Components:

• Specific: I will walk for 30 minutes during my lunch break.
• Measurable: I will track the number of steps taken each day using a pedometer or fitness app.
• Achievable: I’ll start with 30 minutes because it fits into my lunch break without disrupting my workday.
• Relevant: Regular physical activity is important for maintaining my energy levels and overall health.
• Time-bound: I will walk for 30 minutes during my lunch break, five days a week, for the next month, and then reassess my progress.

SMART Goal: I will walk 30 minutes every weekday during my lunch break, tracking my steps to ensure I’m staying active. After one month, I’ll review my energy levels and adjust my routine if needed.

2. Psychological/Emotional Self-Care

Goal: Reduce daily stress and anxiety to improve mental health.

SMART Goal Components:

• Specific: I will practice deep breathing exercises for 5 minutes each morning.
• Measurable: I will use a mindfulness app to track my breathing sessions and mood before and after each session.
• Achievable: Starting with 5 minutes is manageable and doesn’t require significant time.
• Relevant: Managing stress is crucial for my emotional well-being and overall mental health.
• Time-bound: I will practice deep breathing exercises for 5 minutes every morning for the next two weeks and then evaluate my stress levels.

SMART Goal: I will practice 5 minutes of deep breathing exercises every morning for two weeks, using a mindfulness app to track my sessions and mood changes. After two weeks, I’ll assess how it’s impacted my stress and anxiety levels.

3. Social Self-Care

Goal: Strengthen connections with friends and family to enhance social well-being.

SMART Goal Components:

• Specific: I will schedule a weekly virtual coffee chat with a different friend or family member.
• Measurable: I will keep a log of the conversations to ensure I connect with someone each week.
• Achievable: One chat per week is reasonable and fits into my schedule.
• Relevant: Maintaining strong social connections is important for my emotional and social well-being.
• Time-bound: I will schedule a weekly virtual coffee chat for the next six weeks and then review the impact on my social life.

SMART Goal: I will schedule a virtual coffee chat with a different friend or family member each week for the next six weeks, logging each conversation. After six weeks, I’ll reflect on how these interactions have strengthened my relationships.

4. Spiritual Self-C care

Goal: Enhance spiritual well-being by fostering a sense of peace and purpose.

SMART Goal Components:

• Specific: I will spend 10 minutes each day in quiet reflection or prayer.
• Measurable: I will use a journal to record my reflections and any insights gained.
• Achievable: 10 minutes is a manageable amount of time to dedicate daily.
• Relevant: Regular reflection or prayer is important for deepening my spiritual connection and sense of purpose.
• Time-bound: I will engage in 10 minutes of reflection or prayer daily for the next month and then evaluate how it has impacted my spiritual well-being.

SMART Goal: I will spend 10 minutes each day in quiet reflection or prayer, journaling my thoughts and insights. After one month, I’ll assess how this practice has influenced my spiritual well-being and sense of peace.

5. Professional Self-Care

Goal: Improve work-life balance to reduce burnout and increase job satisfaction.

SMART Goal Components:

• Specific: I will set a boundary to stop working by 6:00 PM each workday.
• Measurable: I will track my work hours daily to ensure I stop at the set time.
• Achievable: Ending work at 6:00 PM is achievable and allows time for evening self-care activities.
• Relevant: Maintaining work-life balance is essential for reducing burnout and increasing job satisfaction.
• Time-bound: I will adhere to this boundary for the next three weeks and then review how it affects my work-life balance and stress levels.

SMART Goal: I will stop working by 6:00 PM every workday for the next three weeks, tracking my work hours daily. After three weeks, I’ll evaluate how this boundary has impacted my work-life balance and overall job satisfaction.

Understanding Your Self-Care Needs

Taking care of yourself is essential to maintaining overall well-being and balance in life. But where do you start? 

Self-Care Assessment: A Holistic Approach to Well-Being

Taking care of yourself is a multi-faceted endeavor, involving various aspects of your life—from physical health to emotional and professional well-being. The Self-Care Assessment provided by Therapist Aid LLC is a practical tool that helps you evaluate your current self-care practices and identify areas where you may need more attention.

This assessment encourages you to reflect on how often and how well you perform different self-care activities. By understanding these patterns, you can begin to make more intentional choices about your self-care routine. There’s no right or wrong way to answer; instead, use this assessment as a guide to better understand your needs.

Below is a summary of the key categories included in the assessment:

Physical Self-Care

• Eat healthy foods
• Take care of personal hygiene
• Exercise
• Wear clothes that help you feel good about yourself
• Eat regularly
• Participate in fun activities (e.g., walking, swimming, dancing, sports)
• Get enough sleep
• Go to preventative medical appointments (e.g., checkups, teeth cleanings)
• Rest when sick
• Overall Physical Self-Care

Psychological / Emotional Self-Care

• Take time off from work, school, and other obligations
• Participate in hobbies
• Get away from distractions (e.g., phone, email)
• Learn new things unrelated to work or school
• Express your feelings in a healthy way (e.g., talking, creating art, journaling)
• Recognize your own strengths and achievements
• Go on vacations or day-trips
• Do something comforting (e.g., re-watch a favorite movie, take a long bath)
• Find reasons to laugh
• Talk about your problems
• Overall Psychological and Emotional Self-Care

Social Self-Care

• Spend time with people you like
• Call or write to friends and family who are far away
• Have stimulating conversations
• Meet new people
• Spend time alone with your romantic partner
• Ask others for help when needed
• Do enjoyable activities with other people
• Have intimate time with your romantic partner
• Keep in touch with old friends
• Overall Social Self-Care

Spiritual Self-Care

• Spend time in nature
• Meditate
• Pray
• Recognize the things that give meaning to your life
• Act in accordance with your morals and values
• Set aside time for thought and reflection
• Participate in a cause that is important to you
• Appreciate impactful art (e.g., music, film, literature)
• Overall Spiritual Self-Care

Professional Self-Care

• Improve your professional skills
• Say “no” to excessive new responsibilities
• Take on projects that are interesting or rewarding
• Learn new things related to your profession
• Make time to talk and build relationships with colleagues
• Take breaks during work
• Maintain a balance between your professional and personal life
• Keep a comfortable workspace that allows you to be successful
• Advocate for fair pay, benefits, and other needs
• Overall Professional Self-Care

As you embark on this self-care journey, remember that it's okay to start small and take one step at a time. Whether you're focusing on your physical health, emotional well-being, or professional growth, each effort you make is a powerful act of self-love and resilience. Life can be demanding, but by prioritizing your own needs, you equip yourself with the strength and clarity to navigate whatever comes your way.

I encourage you to be kind to yourself as you work through this assessment. Celebrate the small victories and use them as motivation to continue growing. You're doing this for you, and that’s something truly worth investing in.

Take care, and know that I’m cheering you on every step of the way.

Love and Light

Maria