Health First Therapist Shares How SMART Goals Empower You to Achieve Meaningful, Sustainable Change

SMART=Specific, Measurable, Attainable, Realistic and Time-Based

BREVARD COUNTY, FLORIDA — As a new year approaches, many people feel renewed motivation to make changes in their lives — whether it’s improving their health, organizing their home, or pursuing long-term dreams.

But within weeks, the excitement fades. Goals feel overwhelming, guilt sets in, and many people begin labeling themselves as failures. According to Toni Stephens, MSW, LCSW, and program therapist at Health First, the issue isn’t a lack of willpower; it’s a lack of realistic expectations and a clear plan.

“Not everybody knows what a goal is,” Stephens explains. “People will say, ‘I want to lose weight,’ but they haven’t talked to a doctor, they haven’t seen a nutritionist, and they don’t have a plan. They just think, ‘I’m going to do it.’ And no — there needs to be planning.”

Stephens helps clients bridge the gap between desire and action by teaching a structured method: SMART goals. The acronym, widely used in business settings, stands for Specific, Measurable, Attainable, Realistic and Time-based. For her, it’s the cornerstone of effective goal setting.

“We make sure your goal is as specific as it can possibly get,” she says.

“You should be able to measure it, so you know if you’re getting to the end of it. And it must be attainable. We look at your mental health and physical health — can you do it?” She offered a lighthearted example, noting that setting a goal such as climbing Mount Fuji next year would be unrealistic without any training or preparation.

When Stephens first meets a new client — especially early in the year when resolution fever is high — she approaches ambitious goals gently.

“I ask a lot of questions in a non-judgmental way,” she said. “If someone has a big goal but no plan behind it, I’ll ask, ‘How are you going to do this?

When are you going to start planning? Where are you going to get your research?’ I’m interested, and I want to understand their thinking.”

Often, unrealistic goals reveal a deeper issue: people simply don’t know what realistic looks like. Many have attempted the same goals year after year.

They carry guilt from past attempts that didn’t work out and often assume the problem is with them — not with the structure around their goal.

“That guilt and frustration usually come from not having a SMART goal to begin with,” Stephens said. “I tell them, ‘You’re not a failure. It just means the goal needs to be adjusted.’”

One of Stephens’ clients wanted to “get her house in order.” They were not a hoarder, but years of accumulated belongings left their home filled with boxes and clutter. The goal felt enormous — so Stephen helped them break it down.

“We set a goal of going through two small boxes a week,” Stephens recalled. “They would sit down at 10 a.m. each weekday, work for an hour or two, and sort items into ‘keep’ and ‘get rid of’ piles. They could even watch TV while doing it.”

It worked well — until the client stopped following the routine. The discouragement was immediate.

“They felt worthless and useless,” Stephens said. “But I reminded them to get back on the horse. There are no failures here. Maybe something got in the way — maybe they had a family emergency or lost motivation. So we rewrote the goal. Instead of two boxes a week, we changed it to one. We want them to feel successful.”

Motivation and accountability are essential parts of this process.

Stephens said having an accountability partner plays an important role. “To have one, you must share your goal. Tell someone what you’re working on so they can check in and ask how it’s going.”

Small wins also matter — especially for those dealing with anxiety, depression, or burnout.

“When someone is experiencing depression, their motivation drops,” she explained.

“Basic tasks such as showering, brushing their teeth, or preparing a meal can feel overwhelming. For those with anxiety, challenges appear much larger than they are, leading to catastrophizing. To help, we break goals down into very small, achievable pieces.”

If a client wants to clean their room but finds the space overwhelming, Stephens doesn’t ask them to tackle the entire room.

“I’ll say, ‘Let’s just work on the right-back corner of the room,’” she said. “Set a timer for 45 minutes. If you keep going — great. If not, you still did the 45 minutes. Breaking things down makes the goal manageable.”

When asked about New Year’s resolutions, Stephens gave a knowing smile.

“My question is: What’s stopping us from making goals throughout the year? Why does it have to be January 1st?” she said. “People do it the same way they say, ‘I’ll start Monday.’ The goal hasn’t been thought out, it hasn’t been discussed, and it isn’t realistic. So yes, I think people fail because they don’t know how to set goals correctly.”

Instead, she encourages people to treat goal-setting as an ongoing process.

“Why wait?” she says. “You could start months before the New Year.”

While SMART goals provide structure, Stephens emphasized compassion just as much as planning.

“We give our clients a lot of tips,” she said. “Use a timer. Break your goals into small pieces. Start small. And if you fall off — get back on the wagon. One missed day doesn’t make you a failure. Tomorrow is another day.”

Stephens believes realistic expectations aren’t restrictive; they’re the foundation for steady, sustainable progress. “We want them to be successful,” she says. “Realistic goals help make that possible.”

And there’s no need to wait — any day can be day one.

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