How SMART Recovery Helps You Set Meaningful Goals
Many rehabilitation programs include some type of 12-Step program to help people recognize aspects of recovery, stay accountable to the effort, and receive support from dedicated people who understand the joys and challenges of choosing to be sober. However, some individuals want a little more than what these programs offer. The SMART Recovery organization, established in 1994, is one that many people choose as a different—or additional—option.
How SMART Recovery Works
SMART is an acronym for Self-Management and Recovery Training. The organization uses guidelines informed by cognitive behavioral therapy (CBT) methods. The American Psychological Association states that CBT follows principles such as:
- Helping clients understand how “faulty or unhelpful ways of thinking” contribute to psychological issues.
- Helping clients identify “learned patterns of unhelpful behavior.”
- Helping clients learn better ways of coping, “thereby relieving their symptoms and becoming more effective in their lives.”
So with the CBT foundation and abstinence, the SMART Recovery program also incorporates rational emotive behavior therapy (REBT), a system created by psychologist Albert Ellis in the 1950s. REBT enables people to adjust belief systems and emotional reactions. This helps them change actions and reactions to avoid being triggered and regressing into self-destructive behaviors.
The basic concept of SMART is simple: once you understand your perception of events or circumstances, you’re able to work through the emotions that once prompted damaging or unwanted behaviors. Here are more of the program’s principles:
- When given the right tools, people can manage their behaviors.
- The power of choice is important: people should establish their own goals, tools, and skills.
- It’s vital to connect with and learn from other individuals with similar experiences.
- All programs are based on scientific evidence and ongoing evaluation.
- Individuals with “lived experience” are central to the program’s continued development.
SMART Recovery is now endorsed by the American Academy of Family Physicians, the National Institute on Alcohol Abuse and Alcoholism, and the National Institute on Drug Abuse, to name a few.
It’s also proven to be a helpful recovery approach in dual diagnosis treatment because it reinforces the importance of peer support and offers another skill for managing thoughts and emotions. Once you comprehend the role your perception of circumstances or events plays in actions or reactions, you can process thinking and feelings more effectively—and you’re less likely to default to escapism behavior as a coping mechanism.
SMART Recovery’s 6 Phases of Change
The organization developed this approach based on Changing for Good, a book by James Prochaska, professor of clinical and health psychology at the University of Rhode Island. His philosophy is, “change doesn’t depend on luck or willpower. It’s a process that can be successfully managed by anyone who understands how it works.”
The concept of “staging” is the foundation of SMART, and works something like this:
- Pre-contemplation: an individual isn’t interested in change or is unaware of behavioral issues.
- Contemplation: now someone is aware of possible problems and wants change, but may not be committed to the act or isn’t confident about how to go about it.
- Preparation: a person acknowledges responsibility for behavioral modifications and creates a plan to make adjustments.
- Action: now someone is more aware and in control of self-directed change and unwanted behavior.
- Maintenance: a person uses new aspects of thinking, feeling, and control but is aware of high-risk scenarios.
- Graduation/Exit: now someone is more confident, has greater understanding of thoughts and emotions, and uses this control and new behaviors to move forward with a healthier outlook and way of life.
This evolution helps you move from a fixed mindset into a growth mindset, which helps you establish more meaningful goals.
Follow These Simple Steps for Goal Setting
Because the SMART Recovery framework emphasizes personal accountability, empowerment, and scientifically supported methods, here’s how you can set goals with its principles.
- Be Specific
- Clearly define what you want to achieve. Avoid vague or broad statements.
- Example: Instead of “I want to feel better,” specify “I want to reduce my anxiety by practicing mindfulness for 15 minutes daily.”
- Make Your Goal Measurable
- Include concrete criteria to track your progress.
- Example: “I will attend 4 SMART Recovery or 12-Step meetings per month and track my attendance.”
- Ensure the Goal Is Achievable
- Set a goal that is challenging yet realistic within your circumstances and abilities.
- Example: If you’re concerned about making too many changes at once, pick one thing and use a habit-stacking method to make it routine.
- Make It Relevant
- Align your goal with your values and recovery priorities. Reflect on how it contributes to your overall well-being.
- Example: “I want to improve my physical health as part of my recovery journey by incorporating daily exercise.”
- Set a Time-Bound Target
- Define a clear timeline to create urgency and focus.
- Example: “I will complete a self-help workbook for recovery within the next 8 weeks.”
- Use the SMART Recovery Tools, such as:
- Cost-Benefit Analysis: Evaluate the pros and cons of pursuing the goal to stay motivated.
- Change Plan Worksheet: Break down your goal into actionable steps.
- ABC of Urges: Manage any challenges or setbacks during goal pursuit.
- Regularly Review and Adjust
- Reassess your progress and adjust your goals as needed.
- Example: If exercising daily feels too difficult, modify it to 3–4 times per week while maintaining consistency.
- Celebrate Milestones
- Acknowledge and reward yourself for progress, even small wins. Positive reinforcement sustains motivation.
Now, you can create goals that are actionable, meaningful, and aligned with your recovery.
Fair Oaks’ Whole-Person Philosophy of Care
Fair Oaks Recovery Center in Sacramento, California, is a licensed Chemical Dependency Recovery Hospital, issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis treatment facilities. We strive to introduce numerous concepts and habits that help you create wellness for life. If this is the recovery you’ve always hoped for but have yet to find, talk to a member of our admissions team today.
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