Clinical Contributors to this story:
Jessica Yao, M.D.
Community First Chief Medical Officer
Mary H. Garcia Holguin, MD
Community First Medical Director
Sometimes life feels overwhelming, with work, school, family, social commitments, and world news.
If we aren’t careful, it can really affect our mental health. Part 4 in our blog series for Mental Health Awareness Month shares how setting goals and breaking them into small steps can help you thrive mentally.
For more mental health tips, read our previous blog posts:
- Part 3 about the importance of being mindful, here.
- Part 2 about physical activity to make you feel better, here.
- Part 1 about how connecting with others activates happy brain chemicals, here.
When everything feels like too much, we sometimes freeze up and struggle to do even the simplest tasks. Dividing your to-do list into smaller pieces can help you regain momentum.
Why it works
Checking something off a mental or physical list feels great! It can give you a sense of accomplishment, boost self-esteem, and reduce anxiety.
Sometimes we get so busy with day-to-day responsibilities that we feel like we are not accomplishing much, when in fact the opposite is true! When you set a goal and reach it, you can boost your confidence and self-esteem.
When you break your bigger goals into smaller goals and reach them, you may feel your anxiety melting away.
Successfully achieving your goals helps to remind you that you are capable, and reaching the bigger, long-term goals are possible. You just need to learn to take them step-by-step.
Tips for goal setting
A good hint is to add things to your list that you know you can easily do or that you already do.
This includes everyday tasks, like brushing your teeth, making coffee, paying bills, or taking the kids to school. Think of it as a grown-up chore chart like the ones kids use, where they get a gold star or a sticker each time they help around the house.
You can make up a reward system for yourself for extra motivation.
Tell yourself that you can get a reward after completing a certain number of goals. The reward can be as simple as watching a TV show, eating ice cream, or taking a bubble bath. Whatever motivates you is valid.
SMART Goals
When breaking down some of your bigger or more challenging tasks, set SMART goals. SMART goals are popular in workplaces and in therapy offices because they are a good way to inspire self-reflection and measure one’s progress toward goals. SMART goals are:
Specific
Clear and detailed, so instead of “I want to exercise more,” try “I will walk in the park for 15-20 minutes twice a week for a month.”
Measurable
How will you know if you have met your goals if they are abstract?
A measurable goal would be, “I will research healthy cooking and make a healthy dinner at home at least one night a week.”
achievable
Be realistic. You know yourself and your capabilities (and limitations) more than anyone.
Relevant
Set goals with a purpose that is meaningful in your life; otherwise, it will be harder to stay motivated.
Time-Bound
Set an end date for your goal. For example, losing twenty pounds in a year may be possible, but losing twenty pounds in a month is not realistic.
For example, “Practice mindfulness meditation for 10 minutes every morning for four weeks to reduce stress.”
Focus on a few key goals at a time to prevent feeling overwhelmed. You can always add new goals as you progress.
If a goal seems challenging, divide it into smaller, manageable steps. This approach will make your journey more attainable.
Everyone’s mental health journey looks different, but adding healthy habits to your day, like journaling, getting plenty of sleep, and staying active, can help you feel better.
From May 5 to June 30, Community First Members can earn a FREE Smart Sports Bracelet by participating in our Healthier You! Mental Fitness Member Activity and sharing how you care for your mental health.
Mental Health Support for Community First Members
Community First offers several resources for Members of all ages in need of mental health support. Members do not need a referral for mental health or substance use services.
Counseling/Therapy
Community First offers access to many contracted outpatient mental health professionals. You can search for a mental health provider by using our online directory or call Member Services at the number listed on your Member ID card for help making an appointment. If you have a Case Manager or Service Coordinator, you can also contact them directly.
Community First Health & Wellness Programs
Community First Members can join our focused Health & Wellness Program, Healthy Mind: Behavioral Health Program, at no cost, for help finding the right mental health professional and for other help and resources.
Behavioral Health & Substance Use Support Lines
Community First Members can also call our toll-free Behavioral Health & Substance Use Support Line, available 24 hours a day/7 days a week:
| STAR KIDS/STAR+PLUS Members | All Other Health Plan Members | 24/7 Suicide & Crisis Lifeline |
| 1-844-541-2347 | 1-877-221-2226 | 988 |
Sources
Charlie Health Editorial Team, Gasparini, D. (2023, July 19). How Setting Goals Can Positively Impact Our Mental Health. Charlie Health. CharlieHealth.com/Post/Setting-Mental-Health-Goals-to-Improve-Mental-Health. 4/17/2025.
Get SMART about your goals to stay focused and on track at any age. Harvard Health Blog. Health.Harvard.edu/Blog/Get-SMART-About-Your-Goals-This-Strategy-Can-Help-You-Stay-Focused-and-on-Track-at-Any-Age-2017090112113. 4/16/2025.