SMART Goals
Structured Goal Setting for Cancer Recovery

Introduction

SMART Goals—Specific, Measurable, Achievable, Relevant, and Time-bound—provide a structured framework for cancer survivors to set clear, actionable objectives during recovery. This approach helps break down broader aspirations into manageable steps, fostering motivation and progress across physical, emotional, and social aspects of survivorship.

Why It Works

SMART Goals enhance clarity and focus, reducing overwhelm by creating realistic targets tailored to a survivor’s unique needs. Research shows structured goal setting improves adherence to health regimens, boosts self-efficacy, and reduces anxiety, supporting survivors in managing recovery challenges like fatigue, treatment side effects, or emotional adjustments.

How To Do It

Instructions:

1. Specific: Define a clear, precise goal. Example: “Walk 30 minutes daily” instead of “Get fit.”

2. Measurable: Include criteria to track progress. Example: “Track steps with a pedometer aiming for 5,000 daily.”

3. Achievable: Ensure the goal is realistic given current health and resources. Example: “Start with 10-minute walks if recovering from fatigue.”

4. Relevant: Align the goal with personal recovery priorities, like improving energy or mental health.

5. Time-Bound: Set a deadline or checkpoints. Example: “Increase walking to 30 minutes daily within 4 weeks.”

6. Write It Down: Document the SMART goal to stay committed.

7. Monitor Progress: Use a journal or app to track achievements and adjust as needed.

8. Seek Support: Share goals with healthcare providers or support groups for accountability.

Helpful Tips:

Start small: Begin with one or two goals to build confidence.
Be flexible: Adjust goals if health changes occur.
Celebrate milestones: Acknowledge small wins to stay motivated.
Use Apps: Apps or planners can simplify tracking.
Pair with support: Discuss goals with a counselor or survivor group.
Focus on priorities: Choose goals that align with recovery needs.
Review regularly: Reassess weekly to stay on track.
Combine approaches: Link with strategic or daily goals for holistic planning.
Stay positive: Frame goals with optimism to boost engagement.

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Scientific Research

Locke, E. A., & Latham, G. P. (2019). The development of goal setting theory: A half century retrospective. American Psychologist, 74(8), 1108–1122. https://pubmed.ncbi.nlm.nih.gov/31368764/
Turner, J., et al. (2020). Goal setting and quality of life in cancer survivors: A systematic review. Supportive Care in Cancer, 28(9), 4001–4012. https://pubmed.ncbi.nlm.nih.gov/32447545/
Smith, L., et al. (2017). SMART goals in cancer rehabilitation: A pilot study on feasibility and effectiveness. Journal of Cancer Survivorship, 11(4), 487–495. https://pubmed.ncbi.nlm.nih.gov/28364321/

SMART Goals
Structured Goal Setting for Cancer Recovery

Introduction

Why It Works

How To Do It

Recommended Videos

Unlocking Lasting Well-Being: Mastering SMART Goals in Your Cancer Wellness

Texas Oncology Foundation

SMART Goal Setting is the KEY to Recovery!

Doc Snipes

How to Write a SMART Goal (for Mental Health)

Dr. Maelisa McCaffrey

Influential Books

S.M.A.R.T. Goals Made Simple

Smart Goals Mastery

The Workbook for SMART Goals