SMART goal setting for improved mental health

Every year 1 in 5 U.S. adults experiences a mental health challenge, highlighting the importance of prioritizing mental well-being. Because mental health affects our emotions–how we think, feel and behave–and plays a vital role in how we interpret the world, you may consider setting goals to better prioritize your mental health and self-care. In turn, you’ll improve your mental and physical health and have a more positive outlook on life.

Setting SMART goals

Creating and working towards goals is one of the most effective ways to improve mental health. Making sure the goals are obtainable is the key to setting realistic objectives and having clear direction for achieving them. Unrealistic goals can cause burnout, stress and lack of motivation.

The SMART method is one strategy to help create attainable goals:

• Specific: Create a clear and specific goal.

• Measurable: Find a measurable method to track progress.

• Attainable: Ensure the goal is realistic and you can control your progress toward achieving it.

• Relevant: Make the goal relevant to something valuable and of interest to you.

• Timely: Create a detailed and specific timeline to complete the goal.

SMART method example:

“I love reading books, but the last book I read was six months ago, and it took me more than a year to finish. I want to set a goal to read one book a month starting in January of 2025 for a whole year. By January of 2026, I will have read 12 books. I will read for 30 minutes a day before bedtime so I have time to relax and focus on my reading.”

Because I enjoy reading but don’t read as much as I would like, I chose a relevant goal of increasing my reading time next year. I made my goal specific and timely with my plan to read one book every month in 2025. Reading for 30 minutes before bed is a measurable way to track progress. I can even track my reading time more effectively with a notebook or an app. Breaking my goal down in such a way makes it feel less overwhelming and more attainable.

10 ways to improve mental health

There are many ways to practice mental wellness, and using the SMART method can help turn these practices into habits.

1. Get physical

Physical health and mental health are equally important and research shows regular physical activity improves mood and overall quality of life. Activities like walking, dancing or yoga release endorphins, which can enhance mood and reduce stress. Set realistic goals, such as 20 minutes of movement daily, to build consistency.

2. Eat healthy

The foods you eat play a vital role in mental clarity and mood. Incorporate brain-boosting options like omega-3s (salmon and walnuts), antioxidants (berries and spinach) and whole grains. Meal prepping or keeping healthy snacks on hand can help you make better choices.

3. Prioritize quality sleep

Poor sleep can heighten anxiety and depression and decrease brain function. Good sleep recharges and restores both mind and body, helping you perform at your best. Create a calming bedtime routine by avoiding screens an hour before bed, keeping your sleep environment dark and quiet and maintaining a consistent sleep schedule. Aim for 7-9 hours nightly.

4. Foster meaningful connections

Surrounding yourself with positive and supportive people improves emotional well-being. Spend quality time with friends and family, join social groups or reconnect with old friends. Even a quick check-in text can strengthen bonds and improve your mood.

5. Practice gratitude

Practicing gratitude helps you recognize the good things in life and focus on what’s important. Start a gratitude journal, list three things you’re thankful for daily or practice mindfulness to appreciate small joys. Expressing thanks to others can also deepen relationships.

6. Limit social media

Social media can contribute to loneliness, stress, unrealistic expectations and information overload. Set boundaries by scheduling tech-free times, turning off notifications or using apps to monitor usage. Disconnecting allows you to be more present and reduces overwhelm.

7. Relax regularly

Incorporating relaxation into your routine can help lower stress and promote calm. Try yoga, deep breathing exercises and meditation or hobbies like crafting. Listening to calming music or guided meditations can also be effective.

8. Spend time in nature

Nature offers a natural reset for the mind. Studies show that time outdoors reduces cortisol levels and improves mood. Take a walk in the park, garden or simply sit outside and enjoy fresh air to recharge.

9. Talk it out

Sharing your thoughts and feelings with someone you trust can provide relief and perspective. Whether it’s a close friend, family member or a professional therapist, talking helps you process emotions and feel supported.

10. Consider professional help

For some, therapy or medication may play a key role in managing mental health. Medication is often most effective when combined with therapy and self-care practices. Consult a health care provider to explore your options.

Example: SMART method for limiting social media.

“I spend too much time on social media. I plan to limit my social media use to 30 minutes a day. I can set this control on my phone so once I reach 30-minutes, it will notify me to log off.”

Limiting my social media use is relevant because excessive use negatively impacts my mental health. I made my goal specific and timely with my plan to allow myself just 30-minutes of social media use each day. The goal can be measured by the tools on my phone. This goal is attainable because it balances enjoyment with protecting my mental health.

As you create your mental health and self-care goals in the new year:

1. Decide what areas to focus on first.

2. Define your SMART goal for each area.

3. Dedicate yourself to achieving your goals.

If you or someone you know is struggling with a mental health challenge, explore our Mental Health resources for a list of organizations and hotlines that can help.