If you’re reading this, it’s likely you or someone you know lives with borderline personality disorder (BPD). And while there is no one-size-fits-all solution to managing the symptoms of BPD, setting goals can be an important part of treatment. But not just any goals will do. They need to be SMART goals: specific, measurable, attainable, relevant, and time-bound. In this blog post, we will explore what makes a goal SMART and how to set them for BPD.
What are smart goals?
It can be difficult to set and achieve goals when you have borderline personality disorder (BPD), but it’s important to try. Smart goals are ones that are specific, measurable, attainable, relevant, and time-bound. That means they’re well-defined and realistic, with a clear timeline for completion.
Some smart goals for people with BPD might include:
• Taking medication as prescribed.
• Attending all scheduled therapy appointments.
• Refraining from self-harm for a specified period of time.
• Exercising for 30 minutes three times per week.
• Eating three meals per day.
• Going to bed at a regular time each night.
Of course, every individual with BPD is different, so it’s important to tailor your goals to your own unique needs and situation. If you’re not sure where to start, talk to your therapist or doctor about what might be appropriate for you.
How can smart goals help with BPD?
Setting goals is a helpful way to focus on desired outcomes and track progress over time. For individuals with borderline personality disorder (BPD), smart goals can be an especially useful tool.
Smart goals are specific, measurable, achievable, relevant, and time-bound. This means that they are well-defined and realistic, with a clear deadline for completion. When setting smart goals for BPD treatment, it is important to involve the individual’s treatment team in the process.
Individuals with BPD often have difficulty following through on commitments and may benefit from breaking down goal into smaller, more manageable steps. Smart goals can help to keep individuals on track by providing a tangible way to measure progress.
Some examples of smart goals for individuals with BPD might include:
• Reduce self-harm behaviors by X% within 6 months.
• Increase participation in group therapy sessions by X% within 3 months.
• Complete weekly journal entries documenting mood and progress towards goals.
• Achieve a score of X or higher on the Beck Depression Inventory within 2 months.
Examples of smart goals for BPD
1. Improve communication skills:
Borderline personality disorder can make it difficult to communicate effectively with others. One goal may be to improve communication skills by attending therapy and/or taking a class on effective communication.
2. Manage impulsive behaviors:
People with borderline personality disorder may struggle with impulsive behaviors, such as spending too much money, engaging in risky sexual behavior, or abusing drugs or alcohol. A goal may be to reduce impulsive behaviors by attending therapy and/or participating in a 12-step program.
3. Increase self-esteem:
People with borderline personality disorder often have low self-esteem. A goal may be to increase self-esteem by attending therapy and/or participating in positive self-talk and affirmations.
4. Improve relationships:
Borderline personality disorder can make it difficult to maintain healthy relationships. A goal may be to improve relationships by attending therapy and/or reading books on effective communication and conflict resolution.
How to set smart goals for BPD.
When it comes to setting goals, people with Borderline Personality Disorder (BPD) face unique challenges. On the one hand, they may have difficulty thinking long-term or may be hesitant to commit to anything. On the other hand, they may be prone to setting unrealistic or grandiose goals.
The key to setting smart goals for BPD is to start small and gradually increase the difficulty of the goals as you progress. Here are some tips:
1. Make a list of things you want to accomplish in the short-term and long-term.
2. Break down each goal into smaller, more manageable steps.
3. Write down your goals and post them somewhere visible as a reminder.
4. Share your goals with a trusted friend or family member for accountability.
5. Celebrate each accomplishment, no matter how small, to stay motivated.
If you’re living with borderline personality disorder (BPD), it’s important to set goals that are realistic and achievable. Smart goals can help you focus on what’s most important and make progress in your recovery. Some smart goals for people with BPD might include working on building healthier relationships, improving self-care habits, or managing emotions in a more positive way. Whatever your goals may be, remember to be patient with yourself and celebrate every accomplishment, no matter how small.