Tips on How to Implement and Stick to Your SMART Goals 

You’ve decided that alcohol was taking more than it was giving, and it was time to kick it to the curb. Congrats! Taking that first step is crucial. But in the words of Yogi Berra, “If you don't know where you are going, you'll end up someplace else.” And while that’s true for any pursuit, goal setting in addiction recovery is especially important. 

When it comes to setting goals in recovery, it’s good to be SMART. And we don’t just mean brainy (although we’re all about the brainy side of things here at Reframe). What we’re talking about is SMART goals — ones that are specific, measurable, achievable, relevant, and time-bound. A gold standard in the world of business and psychology, SMART goals are all about breaking down abstract concepts into practical, digestible chunks to create a clear path to recovery (or whatever our objective is).

However, even SMART goals can sometimes feel overwhelming, and a bit of extra guidance comes in handy. How can we make sure that our recovery goals stick? Let’s find out!

The Science Behind the SMARTs

Goal setting in addiction recovery is key to making the process easy and manageable. SMART goals were originally introduced as a business tactic by George T. Doran in the Management Review and were made popular by Robert S. Rubin, who brought them to a wider audience. (For a deep dive, check out “What Are SMART Goals in Recovery?”)

SMART goals are also backed by science! They’re all about activating the reward system. This network of pathways evolved to keep habits going by rewarding us with a boost of pleasure when we engage in an action our brain thinks we need for survival. This neurochemical “gold star” comes in the form of dopamine, the feel-good neurotransmitter that motivates us to repeat the behavior. 

Unfortunately, this system is easy to hijack, and substances such as alcohol do just that by artificially boosting dopamine levels that keep us coming back for more. SMART goals let us take our power back by tapping into a healthier way to get a dopamine “hit” — accomplishing small recovery-related tasks in a way that keeps us motivated to move forward. Achieving small milestones along the way keeps the dopamine flowing, reinforcing our progress and making our new habits stick.

Tips To Stick to Your SMART Goals

However, sometimes even SMART goals can start to feel slippery. It comes down to what neuroscientists refer to as the “will” as well as the “way” to change. While the “way” is cognitive (it’s all about planning and strategizing — the job of the prefrontal cortex), the “will” is about intrinsic motivation driven by that reward system we mentioned earlier. That said, “will” doesn’t equal “willpower” — the motivation is driven by our shifting relationship with alcohol. And while SMART goals aim to provide rewards and bring lofty ambitions down to Earth, we might need to tweak our approach to make them work for us.

Now, let’s get into the nitty-gritty by checking out some specific strategies for setting goals in recovery using the SMART system and actually sticking to them.

1. Get (More) Specific

“You select one of your aspirations, then come up with a bunch of specific behaviors that can help you achieve your aspiration.” ― B.J. Fogg

We know that SMART goals are specific, guiding us to define exactly what we want to achieve. For example, if we’re cutting back on booze, defining the exact drink limit sets us up for success.

However, sometimes it turns out that we need to go even smaller. Here are a few examples:

• Pick specific drink-free days. If your goal is to reduce alcohol consumption and you planned to start with two booze-free days a week, decide exactly which two days they’ll be — for example, Mondays and Wednesdays. For an extra dopamine boost, plan some specific booze-free self-care activities for those days, such as taking a walk in nature, planning a Zoom catch-up with an out-of-town friend, or doing something creative.
• Do your drink research. If a high-risk situation for drinking (for example, happy hour at work) is on the horizon and you’re planning to have “something non-alcoholic,” make the goal more specific. Is it seltzer with a bit of lime juice? A fun seasonal mocktail? Research your options ahead of time and know exactly what you’ll be sipping on.
• Specify the script. Decide exactly what to say in situations when someone might pressure you to have a drink. Humor is always a good option to put everyone (including yourself) at ease. For example, “I’m saving all my calories for the dessert buffet. Priorities, you know!”
• Make it stick: Write it down. Writing down your goals in a journal (whether it’s a fancy one with a ribbon bookmark or a Google doc on your laptop) makes them “real.” You can revisit them often and adjust as needed.

2. Get (Even More) Measurable

“As I accumulated dozens of new habits — mostly tiny ones — they combined to create a transformation. Sustaining all this did not feel hard. Pursuing change in this way felt natural and oddly fun.” ― B.J. Fogg

It’s also important that we don’t bite off more than we can chew: planning to train for a marathon, change jobs, and go vegan in the first month of recovery might be a bit much. SMART goals are all about breaking down goals into digestible chunks to get the prefrontal cortex on board with ease and make it easier to plan and execute steps. For example, one study showed that people were more willing to participate in a monthly savings program that called on them to contribute $5 per day rather than part with the entire $150 in one go.

However, if you find that even these “digestible” chunks are a bit too hard to swallow, it’s time to go smaller. Here are some tips to try:

• Chunk the chunks. Let’s say you want to add exercise to your recovery routine to help you coast through cravings and rebuild muscle. You get your running shoes and make it out to the track, running for 40 minutes as you planned. It seemed like a small enough “chunk” at first, but it turned out to be grueling enough to make you want to donate those shoes to charity and ditch the whole idea. Don’t despair! Instead of skipping your workout altogether, plan on a 20-minute run and a 20-minute dance-off in your living room later in the day. Then, increase the length of your run as you get stronger.
• Cultivate more micro-habits. B.J. Fogg is the modern-day master of “tiny habits.” As he found in his own experience, incremental change can be nothing short of mind-blowing. For example, place a small note on your fridge or alcohol cabinet that says, “Is this what you really need?” This tiny habit will get you to pause before you keep going, creating an opportunity to reconsider.
• Use affirmations. By their very nature, affirmations are digestible. Adopt a few that feel right for your journey and repeat them often. For example: “With each sober step, I am getting healthier!” or “I am a rockstar at living my best life without alcohol — bring on the encore!” These bite-sized motivation morsels can be just the ingredient that your recovery “menu” needs.

Make it stick: Clarify your commitment. In addition to making your goals smaller, make sure that you’re fully committed to them. That drink limit we mentioned earlier? It needs to be realistic. If you know ahead of time that you’re not totally on board, it’s time to set a more achievable target.

3. Visualize Your Goals To Make Them (More) Actionable

“To conquer frustration, one must remain intensely focused on the outcome, not the obstacles.” ― T.F. Hodge

Know how they say “You have to see it to believe it?” Science says that’s true! Visual aids tap into our brain’s visual processing areas, making goals more tangible.

Seeing a record of your success or the perks you can look forward to when you reach your goal might give you that extra bit of dopamine you need to build momentum and keep going. Here are some ways to use visual aids when setting goals in recovery:

• See the future. Post pictures of things that represent the benefits of recovery you’re looking forward to the most — a dream vacation you’ll be able to afford, books you look forward to reading, health perks that are waiting for you. Add quotes for an extra boost of inspiration. (Need some ideas? Check out “Recovery Quotes: Words To Inspire Your Journey.”)
• See the success of the past. In addition to visualizing the future, make sure to keep your past “wins” visible. Post them somewhere visible (such as on your bathroom mirror) or set alarms on your phone that will make them pop up at strategic times during the day. It’s tangible proof that you’re making progress. Seeing how far you’ve come already will help you keep going! 
• Use your mind’s eye. Visualize success in your mind as part of your mindfulness practice. Science says visualization is a powerful way to engage the brain circuitry involved in accomplishing tasks. Let your imagination run wild, but stay specific by imagining your booze-free future in as much colorful detail as possible. 

Make it stick: Use digital tools. Haven’t touched poster board and markers since your high school days (and aren’t about to)? No problem! These days, visual reminders have gone digital! Use Canva to create a digital vision board, put digital post-it notes on your laptop, make it your phone wallpaper, and set alarms throughout the day to make them flash on your screen. And, of course, remember to check out Reframe’s visual aids such as progress charts, drink trackers, and celebratory “recoins” that will help you stay on track.

4. Make the Results (More) Relevant

“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar

We’re much less likely to stick to tasks that feel like busy work or don’t feel relevant to our lives. It’s all about being truly excited about the changes we’re working towards.

Here’s how you can make the results matter more:

• Revisit your “why.” Instead of saying you’re quitting or cutting back on drinking and leaving it at that, make the goal even more relevant by reminding yourself that less booze means a healthier heart, better brain power, more authentic relationships, restful sleep, more money in our pocket, and so forth. Make it your own!
• Spark some inspiration. Quotes or inspiring passages are a great way to add some spark to your goals. Add them to your vision board or set alarms on your phone that make the quotes flash on your screen at strategic moments throughout the day.

Make it stick: Create something new. Make something creative out of your “why,” such as a digital collage or a poem. Personalizing it in this way will make it even more special (and getting your creative juices flowing will provide an extra dopamine boost!).

5. Stay Accountable To Make Your Goals (More) Time-Bound

“A dream you dream together is not always a reality, but it is definitely the first necessary step towards making it one.” ― Shellen Lubin

You may have heard that “accountability is the bridge between commitment and results.” And it’s true! As soon as we tell someone else about our recovery goals, we boost our chances of actually getting there. 

Another great thing about accountability? It helps us stick to deadlines. We know that “tomorrow” never actually comes — it’s always “today.” So planning on achieving a task “someday” is a sure way to put it on the back burner. This becomes less so if we know there’s someone waiting for that daily text or weekly phone call!

Here are some tips for staying accountable:

• Find your people. First things first: you need people to hold you accountable. They might be friends, family members, or people from online communities. Anyone who supports your recovery goals can be a powerful source of support and accountability.
• Schedule check-ins. Pick a day of the week for weekly check-ins with someone from your support team. Better yet, commit to dropping a line to each other every day if you can.
• Commit on paper. Write a letter to yourself or a trusted person outlining your SMART recovery goals and the steps you’ll take to achieve them. Revisit and update the letter regularly to keep yourself accountable.

Make it stick: Find support. Check out the Reframe community to join forces with others who are working toward similar goals. Group chats, forum posts, and monthly challenges are all great ways to stay accountable while making friends along the way. At times when your in-person supports are not available, taking your commitments online can make all the difference!

6. Reward Yourself

“Celebrating small wins gives them something to repattern our life around.” ― B.J. Fogg

When thinking about ways to engage the reward system as we go about setting goals in recovery, let’s not forget the obvious — rewards! Treating yourself to something you enjoy (as long as it’s healthy and not booze-related) activates the reward system directly and keeps that dopamine flowing. Over time, the positive feedback loop gets stronger, and sticking to your SMART goals gets more and more fun. You know a reward is on the horizon! 

Here are some tips to try:

• Plan small rewards when you accomplish your weekly goals. For example, buy a new book to read, treat yourself to a bubble bath, go shopping for new clothes, or watch an extra episode of your favorite show when you reach your weekly alcohol goals.
• Leave larger rewards for major milestones. Made it through the Sober October challenge by going booze free for a month? Plan a fun sober vacation!

Make it stick: Save up. Set aside some of the money you saved from ditching booze to keep that reward fund growing.

7. See Setbacks as Opportunities

“Embrace mistakes as discoveries and use them to move forward.” ― B.J. Fogg

Sometimes, no matter how “SMART” we are about setting our recovery goals and trying to stick to them, things go amiss. Maybe you slip up and drink; maybe your exercise routine falls by the wayside; or maybe you find yourself missing your check-ins with supports a few times in a row. It happens to all of us! 

The key is to see “mistakes” as “discoveries.” There’s always a message there, and that message isn’t “you failed.” Maybe you simply got tired, had a hard week at work, or dealt with an interpersonal conflict. Or, perhaps, you need to revisit your goals, trim them down a bit more and make them more manageable. Whatever got you there, see the setback as an opportunity to pause and regroup — it will end up being a testament to your resilience! You can even make reaching a certain number of goals — say 9 out of 10 — a goal in itself.

In the end, there’s no such thing as going “too slowly” or “going backwards”: as soon as you set foot on the path to changing your relationship with alcohol, your journey has begun. Here’s how James Clear puts it in Atomic Habits:

“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it — but all that had gone before.”

Here are some tips for seeing setbacks as opportunities when setting goals in recovery:

• Reframe the situation. Cognitive reframing — a technique from cognitive behavioral therapy (and a favorite among us here at Reframe) — is all about seeing the same situation in a different light by shifting your thoughts. For example, instead of thinking “I’ll never be able to go to a party without slipping up and having a drink,” think of it this way: “Now I know that this type of event is a trigger. Next time I’ll bring a sober friend along or make plans to leave early and catch an episode of Law and Order I’ve been looking forward to.”
• Visualize the next win. Remember the power of visualization? It’s especially handy in setback situations. Visualize the same situation with a different ending — one you see as a “win.” The clearer the picture in your mind, the better! 

Make it stick: Talk to yourself. Choose a mantra to repeat to yourself when a setback happens. You can even address it directly, saying, “Thank you for the opportunity!” to instantly shift to a positive mindset.

Designing Your World

As you keep going on your journey, your SMART goals will evolve and change. Make sure to reevaluate them often, set new targets, or scale back when necessary. 

As James Clear urges, “Be the designer of your world and not merely the consumer of it.” Every stumbling block along the way is only an opportunity to learn something about yourself, change tactics, and keep designing your new world with a greater understanding of what recovery means to you. We’re rooting for you!