How to reach major goals when mental illness impacts your motivation
YOU HAVE THE POWER TO ACCOMPLISH YOUR GOALS
Estimated read time: 6 minutes
By Jackie Menjivar
(Allen Mass / Pexels)
Goals help you focus your energy on the things you want to improve or achieve, and they can reveal what’s really important to you — whether it’s related to your health, career, creative passion, or something else. Those major, long-term goals can feel both exciting and intimidating. Where do you even start?
And when it seems like your mental health condition is sabotaging you, goals can feel even farther out of reach. But if you learn to work with yourself and your strengths (instead of against them), nothing is actually impossible. It’s all about learning how to work with yourself and your strengths (instead of against them.
Here’s how you can reach your major goals while living with a mental health condition, from setting them to getting them.
Do some self-assessment
You may need to do a little soul-searching before jumping straight into your goals. Take stock of where you are right now and what your intentions and motivations are going forward. Most importantly, be honest with yourself. You may find that this isn’t actually the right time or goal for you — or you might be reassured that it is!
Some things to consider:
Why do you want to do this?
What makes this important to you?
Are you in a place (physically, emotionally, mentally) to be able to do this right now?
Are you prepared to feel uncomfortable or challenged in the process?
Set the right goal
Research has shown that people living with depression are more likely to drop their goals when they feel unattainable, and it discourages them from making new goals in the future. That’s why it’s so important to set realistic and attainable goals. Use the SMART goal framework to stay on track:
Specific: What exactly am I trying to achieve?
Measurable: How will I know when I’ve made progress on my goal?
Achievable: Is this a goal I can reasonably accomplish?
Relevant: Does this goal align with my current values and needs?
Time-bound: What is the timeframe for my goal?
Example of a non-SMART goal: “I’m going to run a marathon.”
Example of a SMART goal: “I’m signing up for a marathon in six months. I’m going to follow a training program that helps me improve my pace and distance each week. I’ll run this marathon and boost my physical and mental health in the process.”
Break it up
Major goals don’t have to feel so…major. Break up those big, long-term goals into a bunch of smaller, short-term goals. For example:
Writing a novel: write a page each day
Playing guitar: practice a new chord every week
Learning a new language: learn 50 vocabulary words this month
If you need to, break it up even smaller. And remember that any steps you take here are still getting you closer to your goal, little by little. For example:
Writing a novel: open up a word document/grab a pen and paper, outline your ideas for today’s page, write the first sentence
Playing guitar: tune your guitar, study this week’s chord diagram, place your hand on the chord shape
Learning a new language: write down a list of related words, translate them to the language you’re learning, transfer them to flashcards
Tackle the obstacles
It’s good to visualize yourself crushing your goals, but it’s important to think through the things that might get in your way, too. What challenges might you face while trying to achieve your goal? If you’ve tried to do this before, what kept you from achieving it?
Once you identify the obstacles, you can prepare for them. If you know that sitting at your desk to write a cover letter is keeping you from sending job applications, plan for a session at a local coffee shop with your friend to bust it out. If it’s hard for you to get outside to train for your marathon, schedule your runs for times when you’re already out of the house (like after school or work).
Make it fun
You’re working towards something you really want, and every day you get closer to it — this should be a joyful process! Take the things that make you happy, and incorporate them in what you’re doing. Play your favorite music while you teach yourself to code, or wear an outfit you love when you attend that networking event.
You can also brighten up the process with fun rewards and incentives. When you reach a milestone, treat yourself to something you enjoy. Bonus points if it’s connected to your goal — like a new pair of running shoes for your marathon, or a set of fancy kitchen knives to keep up with your budding cooking skills.
Measure your progress
This is a great time to start journaling. After putting in work towards your goals, write down what you did, how it made you feel, and what challenges you faced.
Tracking your progress does a couple things for you. Seeing how you improve over time helps you stay motivated because it reminds you of what you’re capable of. You might even feel inspired to push yourself a little harder so you can log it at the end of the day. It’ll also help you figure out if you’re actually making reasonable progress towards your goals. You can identify if you’re hitting a wall and reassess your plans accordingly.
Treat yourself with compassion
Reaching a big goal may require you to build new habits, make changes in your routine, and push yourself in ways you haven’t before. Be patient with yourself through this process. Make sure you’re approaching it from a place of self-compassion and not guilt or fear. Keep your self-talk positive — focus on the things you’re doing well, and remind yourself of why you’re doing it in the first place. Here are some affirmations to try out:
“I’m doing this to reach my goal. Any progress I make today will get me closer.”
“Whatever I get done is enough. Progress is progress, no matter how small.”
“I have already achieved so much. I can only grow from here.”
“I know where I’m going. The actions I take today will get me there.”
“I’m committed to my goals. I know that I’m worthy and capable of achieving them.”
Enlist some help
You don’t have to do this alone. If you have shared goals, invite a friend or family member to join you on your journey as your workout buddy/dance partner/co-writer/whatever accomplice you need. And even if they don’t want to participate themselves, you can still reach out for support. They can give you some pep-talks, keep you accountable to your commitments, and celebrate your wins with you.
Plan for setbacks
The reality of mental illness is that you’ll have good days, and you’ll have bad days — and that’s totally okay! Expect a setback in your progress every now and then. Take advantage of the moments when you feel really energized to go that extra mile. And don’t sweat it when the stars just aren’t aligning for you. Practice your affirmations, remind yourself of your progress, and do what you need to prepare for next time.
Those off days don’t need to be a total wash either. You can try a reduced version of your usual routine. If you can’t make it to your weekly yoga class, stay flexible with a few stretches at home instead. If the books on your reading list feel unmanageable, spend an afternoon reading short stories or essays instead.
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Your mental health condition may be an element in this process, but it doesn’t have to stop you from getting where you want to be. Don’t be afraid to aim big — just remember to take it one step at a time.