Summary: This podcast episode is based on Journey to Recovery: A Comprehensive Guide to Recovery from Mental Health and Addiction Issues by Dr. Dawn-Elise Snipes Read it for free on Amazon Kindle Unlimited. Journey to Recovery Series Goal Setting Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery CEUs are available for this presentation at https://www.allceus.com/member/cart/index/product/id/924/c/ Objectives ~ Identify the purpose of setting goals ~ Learn about SMART goals and how to set them ~ Explore pitfalls in goal setting Why Do I Care ~ Goal setting is an integral part of behavior change ~ Goal setting is something everyone does every day ~ Ineffective goals can have a negative impact on self esteem ~ Ineffective goals can make people mistakenly think they are helpless to change anything. Activity ~ Identifying pitfalls in goal setting ~ Prepare an authentic Italian meal. ~ Learn what an authentic Italian meal consists of ~ Decide what is going to be in YOUR meal ~ Learn about how to prepare that meal ~ Identify what ingredients you need for that meal (and get what you don’t have) ~ Do you do everything at the same time? (Hint: No, the sauce is made first so the seasonings can blend) SMART Goals ~ Specific ~ Measurable ~ Achievable ~ Realistic ~ Time Limited ~ Think about the last goal you set that was successful… ~ Think about the last goal you set that was unsuccessful. ~ What is the difference between the two? ~ SMART? ~ Motivation? Goals—The Beginning ~ Goals (What & Why)þ ~ I want to…so that I can … ~ Goals are the overarching reason a person begins to do something. ~ Often goals are broad and abstract. “I want to be healthier.” “I want to be happy.” ~ Goals need to be broken down into manageable, meaningful, observable objectives. ~ Phrase goals as adding a positive instead of removing a negative. Start With Problem Definition ~ What are the symptoms of the problem? ~ How are the symptoms impacting your overall functioning? ~ What is your perception of the problem? ~ What are your strengths in relation to solving this problem? Goal Development ~ In general, if the problem is resolved what will you achieve/what will be different? ~ What is the absence of the problem? ~ If I am not ____ then I am ______ ~ How will your best friend know when you have achieved your goal? Miracle Question ~ One way to elicit goals is through the miracle question: ~ If you woke up tomorrow and you were _____ (i.e. your problem was resolved/goal was achieved) what would be different? ~ This provides insight into the symptoms/definition of the problem and motivations for change. Specific ~ Overall Goal for Treatment ~ What is the problem? ~ Example: Depression ~ How will you know when the problem is resolved? ~ Emotionally, I won’t feel as hopeless and helpless. I wont dread getting out of bed. ~ Mentally, I won’t be so foggy headed and will be able to concentrate ~ Physically, I will have more energy and lose some weight ~ Socially, I will enjoy spending time with friends Specific ~ Main Issue ~ Learn about the overall problem (Depression) ~ Learn about your symptoms/causes/triggers of the problem ~ Identify ways to address your specific symptoms/causes/triggers ~ Pick one way to address your specific symptoms (helplessness, difficulty concentrating, no energy, no desire to interact with others) and start doing that. Measurable (Goals) ~ Frequency (#/time) ~ Number of times per day or week ~ i.e. Number of crying episodes/day ~ i.e. Number of eating episodes NOT due to hunger/day ~ i.e. Number of wake-ups/night ~ Duration (How long) ~ Crying ~ Eating ~ Sleeping (How long were you awake) ~ Intensity ~ How bad was it? Likert (1-mild; 2-moderate; 3-intense; 4-excruciating) ~ Number of calories per binge Recommendations ~ When trying to change, aim to increase a positive behavior ~ Instead of crying laugh ~ Instead of stress eating crochet ~ Instead of measuring how sa
