1.3: Adjusting to Change and Setting Goals

Behavioral Change and SMART Goal Setting

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 maintenance 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 in the 1980s 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

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.

Table \(\PageIndex{1}\): Examples of SMART and Non-SMART Goals

Goal	Is it SMART?	Explanation
I am going to be rich someday.	No	There is nothing really specific, measurable, or time-bound in this goal.
I will graduate with my degree, on time.	Yes	The statement calls out specific, measureable, and time-bound details. The other attributes of attainable and relevant are implied.
I am going to save enough money to buy a newer car by June.	Yes	All SMART attributes are covered in this goal.
I would like to do well in all my courses next semester.	No	While this is clearly time-bound and meets most of the SMART goal attributes, it is not specific or measurable without defining what “do well” means.
I am going to start being a nicer person.	No	While most of the SMART attributes are implied, there is nothing really measurable in this goal.
I will earn at least a 3.0 GPA in all my courses next semester.	Yes	All of the SMART attributes are present in this goal.
I am going to start being more organized.	No	While most of the SMART attributes are implied, there is nothing really measurable in this goal.

Reflect

• What is SMART goal setting?

• Think of a goal you currently have. Which parts of the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) are clear in your goal, and which parts need more detail?

• How might turning a general goal into a SMART goal improve your chances of completing it?

• What is one specific action you could take this week to move closer to one of your SMART goals?

Attributions

• Stages of Change by Boundless is licensed CC BY-SA 4.0
• Goal Setting by Boundless is licensed CC BY-SA 4.0
• SMART Goals by OpenStax is licensed CC BY 4.0