Create SMART Goals

Establishing effective goals for your activity and recovery.

Utilizing the SMART framework is a powerful way to set and achieve goals for effectively managing chronic pain through pacing. The acronym SMART stands for specific, measurable, attainable, realistic, and timely. When creating a SMART goal, consider the following aspects:


Clearly define your objective by identifying the exact activity you want to accomplish. This ensures you have a well-defined target to work towards. For example, instead of vaguely stating you want to increase your exercise, specify that you want to increase your daily walking distance.


Establish a quantifiable metric to track your progress and determine when you've reached your goal. In the walking example, you could set a goal of walking 5,000 steps per day. By having a measurable goal, you can easily assess your progress and make adjustments as needed.


Set realistic goals that are challenging yet achievable based on your current abilities and circumstances. Plan for the time and resources required to reach your goal. If you're starting with a low walking capacity, make sure to allocate time for your walk and include adequate rest afterward.


Be honest with yourself about your current abilities and limitations. Starting small is crucial to ensure you don't overexert yourself, leading to setbacks. If 5,000 steps per day are too challenging initially, begin with a few hundred steps and gradually increase over time.


Set a reasonable time frame for achieving your goal. This encourages motivation and focus by creating a sense of urgency. For example, build up to walking 5,000 steps per day within 2 months. This allows for gradual progress while maintaining momentum.

By following the SMART framework, you can create well-defined, achievable goals that provide a clear roadmap for managing your chronic pain through pacing. This approach promotes incremental progress, prevents overexertion, and ultimately leads to a more sustainable and effective pain management strategy.