Setting Measurable SMART Goals for Addiction and Mental Health Recovery: Frequency, Duration, and Intensity

This episode, hosted by Dr. Donnelly Snipes, delves into the crucial 'M' aspect of SMART goals – making them measurable – specifically within the context of addiction and mental health recovery. It introduces three fundamental dimensions for quantifying progress: frequency (how often an event or feeling occurs), duration (how long it lasts), and intensity (the severity or strength of the experience on a scale). The core argument is that without clear measurement criteria, it's impossible to objectively track improvement or determine when a goal has been successfully achieved or a problem resolved.

The podcast emphasizes the nuanced application of these measurement tools. While some goals might lend themselves to all three dimensions, others may only be measurable by one or two. A key distinction is made that progress can still be significant even if only one dimension improves; for instance, a child's tantrums might occur with the same frequency but become shorter in duration or less intense. This highlights the importance of a comprehensive approach to measurement to capture all forms of progress, whether objective or subjective, and avoid discouragement if one metric remains stagnant.

Practical insights are provided through various examples. For managing anger or tantrums, one can track the number of incidents, their typical length, and their perceived severity. In addiction recovery, cravings and urges can be measured by how often they arise, how long an individual struggles with them, and their intensity. For depression, Dr. Snipes suggests measuring energy levels, emotional states (like hopefulness and empowerment), cognitive function (concentration), and relational engagement (time spent with friends) using a self-rating scale over specific periods, such as five days a week at a certain intensity level.

The broader implication is that adopting a structured, measurable approach transforms abstract recovery aspirations into concrete, actionable plans. This systematic tracking provides tangible evidence of improvement, fostering motivation and self-efficacy for individuals in recovery. It underscores that objective self-assessment and data-driven monitoring are indispensable components of any effective recovery program, enabling individuals and their support networks to make informed adjustments to their strategies and celebrate incremental successes on their journey.

there are three basic ways to measure goals you can measure it with frequency how often does it happen two times a day once a month three times an hour

you can also measure it with a duration like 25 percent of the time I feel this way or 50 or 75 percent of the time

you can measure the intensity not at all or very barely noticeable eh not horrible but not good three is good and then four is fan freaking tastic

in terms of progress you may want to measure all three of these things because the child May progress they may have temper tantrums at the same frequency but they're not lasting as long and maybe they're not as intense that is still progress

measurement helps you answer the question how will I know when the problem is resolved How will I know when I've achieved my goal

physically I will feel like I have adequate energy so good a three on a scale of one to four at least five days per week and I will have quit eating to make myself feel better

affectively or emotionally I will feel more hopeful and empowered at least five days a week so each day I'm gonna log how I feel on a scale of one to four and I want to be a three on a scale from one to four five days a week

cognitively my concentration will be at least a three out of four at least five days a week and relationally I will enjoy spending time with my friends at least two hours per week

ultimately if you are working a program of recovery most if not all of these things are probably going to be in your treatment process somewhere so how are you going to measure them