By Becky McBoom

In today’s lesson, you read about the goal I set for myself at the end of my 30 days. While your goal does not need to be the same as mine, today we are going to work on setting SMART goals for ourselves. SMART stands for goals that are Specific, Measurable, Attainable, Realistic, and Time-bound. SMART goals are easier to track and help keep yourself accountable. 

Specific 

• Clearly define what you are trying to achieve. This might include answering some “W” questions: What, Why, Who, and Where
• Examples:
  • “I will drink fewer drinks every week.” 
  • “I will not drink at home or if I am out by myself.”
  • “I will extend my period of abstinence.”

Measurable 

• Set some kind of metric or measurement to track your progress, usually involving numbers.
• Examples:
  • “I will only drink 5 drinks per week.”
  • “I will not exceed 3 drinks when drinking in a social setting.”
  • “I will use a BAC monitor to ensure that I do not exceed the legal limit.”
  • “I will not have any drinks for the next 60 days.”

Achievable 

• Make sure your goal is realistic. It’s okay to push yourself so that you grow, but make sure that achieving your goal is still attainable.
• Examples:
  • “I will be okay with the fact that my goal exceeds the Moderate Drinking Guidelines, because that is what is realistic for me.”
  • “I will be gentle and kind with myself if I do not meet this goal every week.”

Relevant

• Consider the “big picture”. Why are you setting the goal you are setting? How will meeting this drinking goal help you create the life you want to live?
  • “I will do all of this to help improve my relationship with my family.”
  • “I will be able to put more money into savings each month.”
  • “I will feel mentally and physically healthier.”

Time-bound 

• Set a deadline for completion, or a period of time in which you will do something like count your drinks.
• Examples:
  • “I will drink no more than 12 drinks per week.”
  • “I will abstain from drinking for 60 days.”
  • “I will refrain from drinking at home for the next month.”

Check out this video from Johns Hopkins All Children’s Hospital for more information on creating SMART goals.

Now it’s your turn! Create a SMART goal for yourself that will begin after these 30 days are finished. 

Here are some examples:

1. “I will limit myself to 15 drinks per week, but be understanding if I exceed this on an exceptionally stressful week. I am doing this to decrease my anxiety.”
2. “I will commit to an additional 30 days of abstinence so that I can continue to observe the effects of abstinence on my sleep habits without having to commit to permanent abstinence.”