Tools for recovery - Goal setting
The acronym GROW stands for Goal, Reality, Options and Way forward and it can be helpful when trying to set goals.
G = Goal
What do you want specifically? Most people set goals that can be quite non-specific and phrased in the negative e.g. ‘I want to lose some weight.’
Instead try to set goals in the positive and to be as specific as possible e.g. ‘I want to weigh 60 kilos and lead a healthy life by 1st of June.’
Why do you want it (this goal)?
How important is achieving the goal?
Is this a realistic goal?
How would you know that you have achieved your goal?
What would you hear/ what would you see/how would you feel?
How much control/ influence do you have over achieving the goal?
What positive impact will it have in your life?
What are the downsides of achieving the goal? What can you do about it?
R = Reality
What is happening? What action have you taken on this so far? What were the effects of that action?
Given that this is your current reality what would be a more realistic goal to start off with?
O = Options
What are the options available for you to move forward? What else?
What are the pros and cons of each option?
W = Way forward
What will you do? Will this action meet your goal? What obstacles might you face? How can you deal with these in advance?
Rate on a 1–10 scale the degree of certainty you have that you will take action.
Try to commit to a maximum of three small action steps they could take in the next 24 hours that will take the person closer to their goal. This could be something as simple as buying a personal journal, making a phone call, buying a healthy eating recipe book, etc.
These pages are extracts from 'Recovery Insights' a compilation of accounts by people with lived experience of mental illness
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