1.1.2: Behavior Change and SMART Goal Setting
- Page ID
- 258542
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Adjustment to change is a complex psychological and social process that involves navigating a landscape of choices, opportunities, and barriers. Change—whether anticipated or unexpected—requires individuals to reassess their goals, values, and strategies. The presence of choices and opportunities can be empowering, offering new paths for growth and self-actualization. However, these are often accompanied by barriers such as systemic inequalities, cultural constraints, or personal limitations that can hinder progress. The ability to circumvent these barriers—through resilience, creativity, and strategic problem-solving—is essential for successful adjustment and maitenance of mental health. This process demands not only cognitive flexibility but also emotional regulation and social support, as individuals must often challenge existing norms or forge new pathways in unfamiliar contexts. Ultimately, adjustment is not a passive response to change but an active, ongoing negotiation between the individual and their evolving environment.
Transtheoretical Model (Stages of Change)
The transtheoretical model of behavior change, developed by Prochaska and DiClemente, assesses an individual’s readiness to implement a healthier behavior, and provides insight into the decision making process that leads to action. For many people, changing or modifying a behavior that is unhealthy or potentially harmful can be quite challenging. Here are the stages that lead to behavior change:
- Precontemplation (Not Ready) – You are not intending to take action in the foreseeable future, and can be unaware that your behavior is problematic
- Contemplation (Getting Ready) – You are beginning to recognize that your behavior is problematic, and start to look at the pros and cons of your continued actions
- Preparation (Ready) – You are intending to take action in the immediate future, and may begin taking small steps toward behavior change
- Action – You are making actual changes to your problem behavior by incorporating healthy choices/behaviors into your life
- Maintenance – You have been able to sustain action for at least six months and are working to prevent relapse into previous unhealthy behaviors
Check out this supplemental video to review the main concepts of the Transtheoretical Model:
A YouTube element has been excluded from this version of the text. You can view it online here: http://pb.libretexts.org/w/?p=34
SMART Goal Setting
Have you ever said to yourself that you need to “eat healthier” or “exercise more” to improve your overall health? How well did that work for you? In most cases, probably not very well. That’s because these statements are too vague and do not give us any direction for what truly needs to be done to achieve such goals. To have a better chance at being successful, try using the SMART acronym for setting your goals (S= Specific, M= Measurable, A=Attainable, R= Realistic, T= Time-oriented).
Implementing SMART goals involves a structured approach to goal-setting that enhances clarity, motivation, and the likelihood of success. The SMART framework—an acronym for Specific, Measurable, Achievable, Relevant, and Time-bound—requires that each goal be clearly defined and articulated. A specific goal identifies exactly what is to be accomplished, avoiding vague or broad objectives. It must also be measurable, incorporating criteria to track progress and determine when the goal has been met. The goal should be achievable, meaning it is realistic given available resources and constraints, while still challenging enough to promote growth. Ensuring the goal is relevant aligns it with broader personal, academic, or professional aspirations, thereby maintaining motivation and purpose. Finally, a time-bound goal includes a clear deadline or timeframe, which creates a sense of urgency and helps prioritize tasks. By adhering to these principles, individuals can transform abstract ambitions into actionable plans, increasing accountability and the probability of meaningful outcomes.
Specific – Create a goal that has a focused and clear path for what you actually need to do. Examples:
- I will drink 8 ounces of water 3 times per day
- I will walk briskly for 30 minutes, 5 times per week
- I will reduce my soda intake to no more than 2 cans of soda per week
Do you see how that is more helpful than just saying you will eat healthier or exercise more? It gives you direction.
Measurable – This enables you to track your progress, and ties in with the “specific” component. The above examples all have actual numbers associated with the behavior change that let you know whether or not it has been met.
Attainable – Make sure that your goal is within your capabilities and not too far out of reach. For example, if you have not been physically active for a number of years, it would be highly unlikely that you would be able to achieve a goal of running a marathon within the next month.
Realistic – Try to ensure that your goal is something you will be able to continue doing and incorporate as part of your regular routine/lifestyle. For example, if you made a goal to kayak 2 times each week, but don’t have the financial resources to purchase or rent the equipment, no way to transport it, or are not close enough to a body of water in which to partake in kayaking, then this is not going to be feasible.
Time-oriented – Give yourself a target date or deadline in which the goal needs to be met. This will keep you on track and motivated to reach the goal, while also evaluating your progress.
- Stages of Change. Authored by: Boundless. Located at: https://www.boundless.com/psychology/textbooks/boundless-psychology-textbook/stress-and-health-psychology-17/behaviors-that-impact-physical-and-mental-health-88/stages-of-changing-unhealthy-behaviors-324-12859/. License: CC BY-SA: Attribution-ShareAlike
- Goal Setting. Authored by: Boundless. Located at: https://www.boundless.com/management/textbooks/boundless-management-textbook/organizational-behavior-5/process-and-motivation-47/setting-the-right-goals-244-5338/. License: CC BY-SA: Attribution-ShareAlike
- Supplemental Video - Stages of Change. Authored by: Dr. Wendy Guess. Located at: https://youtu.be/Twlow2pXsv0. License: Other. License Terms: Standard YouTube License