Many people consider a resolution as confirmation of what you won’t do—such as continuing to use alcohol or drugs. On the other hand, goals allow for an evaluation of what’s important to you and what you’d like to accomplish, such as adjusting your recovery plan, striving to achieve more in your job, or focusing on wellness—then making a plan of action and tracking your progress. Fortunately, you don’t need to wait for a flip of a calendar page to establish new goals in your life. 

What the Research Says About Goal-Setting

After completing the first 30, 60, or 90 days of addiction rehabilitation—a monumental achievement—people without key goals and intentions might feel they don’t have a clear direction. But recovery success stories are filled with ideas and inspiration that demonstrate how the proverbial one step at a time matters when planning for the future and how you’re going to achieve what matters to you. 

The Center for Brain Health at the University of Texas, Dallas, indicates that “goal-setting strengthens the brain’s frontal networks, driving feelings of purpose and achievement.” Why is this? “Dopamine levels increase when you set and achieve goals. This is the feeling you have when powering through a project to meet a deadline. Approaching large goals through a series of smaller ones motivates continued progress,” the organization adds.

Positive Psychology notes that “setting goals helps trigger new behaviors, guide your focus, and help you sustain that momentum in life.” The organization cites key research that outlines some particular benefits to creating goals including, but not limited to, the following (which we provide verbatim):

• According to Fred C. Lunenburg (2011), the motivational impact of goals may, in fact, be affected by moderators such as self-efficacy and ability as well.

• Goals help motivate us to develop strategies that will enable us to perform at the required goal level.

• Edward Locke and Gary Latham (1990) are leaders in goal-setting theory. According to their research, goals not only affect behavior as well as job performance, but they also help mobilize energy which leads to a higher effort overall. Higher effort leads to an increase in persistent effort.

Mind Tools states “by setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals, and you’ll see forward progress in what might previously have seemed a long pointless grind. You will also raise your self-confidence as you recognize your ability and competence in achieving the goals that you’ve set.” 

How to Create Meaningful Goals

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), one way to establish successful goals is to use the SMART approach: 

• Specific. Define what you want to achieve, and be precise. For example, instead of a vague goal like “exercise more,” make it clear, such as “I will walk for 30 minutes every day.”
• Measurable. Formulate criteria to evaluate your progress and determine when the goal is achieved. So, you might use a fitness tracker to record daily walking time.  
• Achievable. Consider your resources, time, and abilities to ensure your goal is realistic and attainable. This allows you to sustain enthusiasm, add to your motivation, and benefit from incremental progress, such as starting with a 15-minute walk and gradually increasing to 30 minutes.
• Relevant. A meaningful goal aligns with your values and overall objectives. Identify why your goal matters to you and write down those objectives as well, like “I want to improve my overall health and well-being, so I will walk each day.”
• Timebound. Creating a goal timeframe helps accountability by establishing a sense of urgency and helping you stay focused. Using all the SMART principles above, you might say “I will walk 30 minutes every day for the next three months.” 

In this fact sheet, SAMHSA explains that SMART goals have two parts: 

1. “Goals are the specific result or purpose expected from the project. The project goals specify what will be accomplished over the entire project period and should directly relate to the problem statement and vision. The goal is achieved through the project objectives and activities.”
2. “Objectives are the specific steps that lead to the successful completion of the project goals. Completion of objectives results in specific, measurable outcomes that directly contribute to the achievement of the project goals.”

Additionally, plan to regularly review and adjust your goals based on your progress. If necessary, modify them so they remain challenging yet achievable. Also keep in mind that it’s totally okay to segment large goals into smaller, manageable tasks as demonstrated above so you make the process more manageable and increase your chances of success.

Find Your Best Self at Sobriety Centers of New Hampshire

Awakening to the possibilities of sober living is an exciting time. The Sobriety Centers of New Hampshire has three treatment centers with board-certified professionals offering an evidence-based approach to help you establish wellness and create a new life: 

• The Antrim House in Antrim, a detoxification and residential treatment facility for men and women.
• Recovery Mountain in Tilton, a residence for Veterans and first responders as part of outpatient programming.
• The Lakes Addiction Treatment Center in Laconia, which offers inpatient, outpatient, partial hospitalization, and intensive outpatient rehabilitation programs for men and women.

We take pride in offering you numerous growth opportunities. In addition to 12-Step meetings, we offer comprehensive relapse prevention planning, the non-secular SMART Recovery mutual aid program, and the Essence of Being Real peer support group for people moving past trauma. If this is the type of rehabilitation approach you’ve hoped to find, talk to a member of our admissions staff today.