Where do I begin setting my personal goals? How do I stick to my personal goals? Read on to learn how to be successful in your stroke recovery goals.

Setting Personal Goals After Stroke

Goal-setting becomes the name of the game for stroke survivors as they
transition from the hospital back into their homes and communities. During this
time, healthcare professionals often encourage personal goal-setting to promote
confidence and independence. However, the thought of making and meeting goals
while adjusting to life after stroke might feel more overwhelming than
productive.



Where do I begin when setting goals?
The SMART framework is a great place to start. SMART is an acronym including the
following components of an effective goal:

Specific: State exactly what you aim to improve. Phrase goals in terms of what
you will do, not just what you want to do.

Measurable: Include the way you will measure your progress. Are you measuring
your outcome in terms of time spent (number of hours, sessions. completed) or a
different metric (pounds lost, calories burned, dollars saved)?

Achievable: Ensure that the goal is feasible within your current capabilities.
If it is not, how can the goal be modified or what resources can you attain to
make things possible?

Relevant: You are more likely to meet your goals when they align with your
long-term vision for yourself and your overall plans.

Timely: Set an end date. When will you achieve this goal? When will you know to
reevaluate if things are not working?

A regular goal:

> I am going to get healthy by exercising and eating better.


A SMART goal:

> I am going to lower my blood pressure by 5 points by walking daily and
eliminating added salt from my diet. I will achieve this over six months.


Do I have to use SMART goals?
Critics of the SMART system note that it is harder to assess ease and relevance
of goals during uncertain life scenarios than predictable ones. They also state
that rigidly sticking to this framework may highlight failure and minimize
effort in the event that one does not meet their goal.

No matter what approach you use, keep in mind that you are encouraged to
periodically reevaluate, modify, and update your personal goals to fit your
unique situation.



How do I stick to my personal goals?
Once you have your personal goals in place, consider the following tips to
ensure that you see them through to completion:

 * Write it down: Whether hand-written or typed, you are more likely to remember
   and stay focused on goals that exist in the physical realm and not just your
   mind. Put your goals in a visible place in your daily environment to stay
   motivated!
   
   
 * Add a reward: If motivation to stick with your goal is waning, reward
   yourself for completing increments of progress as well as the big picture.
   While the long-term goal may be improved health, finances, or success, you're
   now competing for a short-term prize or privilege as well!
   
   
 * Add a consequence: Bold goal-setters may feel motivated to avoid a
   consequence in failing to meet an objective. Wager a financial incentive on
   your long-term goal date. If you meet the goal, you get to keep the money or
   continue your chosen activity. If you don't, you have to give the money away
   or avoid the activity until the goal is met!
   
   
 * Track the positives: Write down all positive feedback you get in pursuit of
   your goal. Keeping a record of what you've done and the achievements others
   have noticed might highlight your day-to-day progress.
   
   
 * Involve others: The more you make your ambitions known, the more others will
   check in on your progress! Individuals both in your personal life or online
   can help hold you accountable and provide encouragement to meet your goals.
   
   

Making and maintaining personal goals is a highly individualized process. You
may have to try multiple approaches to find the system that works best. Put your
efforts in perspective, even if you do not meet the goal initially. Did you
learn something during the process? Did you better yourself, even temporarily?
Can you reevaluate the situation, reframe the objective, and try again? As long
as you are trying to improve yourself in pursuit of a goal, you will never truly
fail.

Related Reading: The Importance of Setting Up a Post Stroke Routine
[https://www.neofect.com/us/blog/importance-of-setting-up-post-stroke-routine]

Doran, G. T. (1981). "There's a S.M.A.R.T. way to write management's goals and
objectives". Management Review. 70 (11): 35–36.

Wang, Lei. “6 Reasons Not to Use SMART Goals For Everything.” TLNT Talent
Management & HR, ERE Media, 1 Aug. 2017, 
https://www.tlnt.com/6-reasons-not-to-use-smart-goals-for-everything/.

Stroke Recovery

What influences a stroke survivor's motivation? Learn more about how health beliefs, self-confidence, and social support are key to maintaining your drive to achieve.

Staying Motivated After Stroke

From dietary changes to new medications and exercise regimens, stroke survivors
receive countless lifestyle recommendations from their healthcare team.
Survivors are often left confused about how to prioritize and implement this
advice. They might not feel capable of additional routine changes if they are
also adjusting to different physical abilities and difficult emotions following
stroke.

Whether one is contemplating or committed to a health decision, understanding
the psychology behind motivation can help remove obstacles in the path towards
change.



The Three Parts of Motivation for Healthy Changes:
 1. Health Beliefs
 2. Self-Confidence
 3. Social Support

Health Beliefs
What we know about our health influences the choices we make to care for
ourselves. Someone who is less informed about their health conditions might not
make medical decisions the same way someone who has greater awareness will. For
example, a stroke survivor might not follow the doctor's advice to take blood
pressure medication consistently because they do not fully understand the
consequences. They might view barriers to refilling the medication as greater
than the risks of not doing so. This individual would likely be more motivated
to refill the prescription if they knew that they were in imminent danger
without it.

 * How to get stroke-savvy: Stay educated on staying healthy after stroke
   [http://https://www.stroke.org/en/about-stroke/stroke-risk-factors/stroke-risk-factors-you-can-control-treat-and-improve] 
   to ensure that you are performing a thorough cost-benefit analysis when
   making lifestyle decisions. Discuss your concerns with your healthcare
   providers if you are bogged down by barriers to their suggestions. They can
   work with you to come up with solutions or provide additional information
   that might make a difference in your motivation.



Self-Confidence
Belief in yourself is the strongest predictor of behavioral change. But, your
confidence may be disrupted as a result of a stroke, especially if it results in
changes to your body or mind. Stroke survivors may feel discouraged by thoughts
of their previous performance before the stroke or comparisons to able-bodied
peers. Low self-confidence might cause them to avoid the activity altogether.

 * How to feel more confident and capable: Consult printed and internet
   resources to improve awareness of how other stroke survivors engage in your
   desired habits. Many organizations offer groups and classes specifically for
   participants with stroke or disability
   [https://www.stroke-rehab.com/Adaptive-Fitness-Centers.html]. Survivor
   bloggers may have already problem-solved difficult scenarios you are facing
   [https://retrainyourbrain.ca/]. Avoid unjust comparisons to yourself
   pre-stroke or others around you. Instead, focus on your achievements in the
   present.



Social Support
A reliable network of friends or family is associated with better health
outcomes throughout life. Stroke survivors often receive advice to build up
social support networks after returning from the hospital, a time when it may
seem difficult to reconnect with old contacts. Even with an existing support
network, some survivors may still feel alone in addressing their goals if they
do not feel like anyone can relate to their situation.

 * How to increase connections: Draw upon readily-available contacts by reaching
   out to those in your personal life. The more people you notify of your
   desires to change, the more that will check-in about your progress. For
   stroke-specific connections, consider joining an in-person
   [https://www.stroke.org/en/stroke-support-group-finder] or online support
   group [http://www.thestrokechannel.tv/lifeafterstroke.html] to learn and grow
   with like-minded survivors. You might feel more motivated to take on a new
   habit with the backing of your support network, and it will be easier to
   stick with it with them cheering you on!

Ultimately, motivation stems from both internal and external sources. When
making or maintaining a change seems difficult, remember that building up
yourself and turning to your social network can give you the answers,
self-confidence, and support you need to achieve your goals!

References

Kelly, Robert B., et al. “Prediction of Motivation and Behavior Change Following
Health Promotion: Role of Health Beliefs, Social Support, and Self-Efficacy.”
Social Science & Medicine, vol. 32, no. 3, 1991, pp. 311–320.,
doi:10.1016/0277-9536(91)90109-p.

Hardcastle, Sarah J., et al. “Motivating the Unmotivated: How Can Health
Behavior Be Changed in Those Unwilling to Change?” Frontiers in Psychology, vol.
6, 2015, doi:10.3389/fpsyg.2015.00835.

Simpson, Lisa A, et al. “Exercise Perceptions among People with Stroke: Barriers
and Facilitators to Participation.” International Journal of Therapy and
Rehabilitation, vol. 18, no. 9, 2011, pp. 520–529.,
doi:10.12968/ijtr.2011.18.9.520.

All information provided is for educational purposes only and should not be
considered a substitute for professional medical advice. All links to external
entities beyond NEOFECT are for purposes of resource provision only and do not
constitute paid or unpaid endorsements.