Living with fibromyalgia means dealing with constant pain, fatigue, and mental fog. It can feel like the world expects a level of productivity that’s impossible when the body is working against itself. The thought of setting any kind of goal might seem overwhelming—how can goals be achieved when so much is out of your control?
But setting the right kind of goals can offer a sense of purpose and control, even when chronic illness makes it feel like there’s no ground to stand on. Instead of striving for unrealistic expectations, setting SMART goals provides a way to break those goals into manageable, achievable steps, all while respecting the unique challenges of fibromyalgia.
Why Goals Matter for Fibromyalgia
Fibromyalgia often makes the simplest tasks feel insurmountable. Pain and fatigue can fluctuate daily, and traditional goals like “exercise every day” or “be more productive” often feel like too much.
But when goals are realistic and tailored to the circumstances, they offer hope. They shift the focus from what can’t be done to what can be accomplished. Research indicates that setting achievable goals can improve mental well-being and provide a sense of accomplishment, even with chronic illness. nfa.org
What Are SMART Goals?
SMART goals are designed to help take large, overwhelming goals and break them into smaller, more manageable pieces. SMART stands for:
Specific: What exactly is the goal?
Measurable: How will progress be tracked?
Achievable: Is the goal realistic, given the limitations?
Relevant: Does the goal align with what truly matters?
Time-bound: What is the timeline for achieving the goal?
For example, instead of saying, “I want to feel better,” a SMART goal might be: “I will walk for 10 minutes twice a week to help improve energy levels for the next month.” This clarity makes the goal both achievable and measurable.
Fibromyalgia-Friendly SMART Goals
Here are 5 SMART goal examples tailored to the realities of living with fibromyalgia:
1. Improving Sleep
Fibromyalgia often disrupts sleep, which can worsen symptoms. A focused goal can improve rest and, in turn, overall health.
SMART Example: “I will create a wind-down routine by turning off screens at 8:30 PM and practicing 5 minutes of deep breathing before bed, five nights a week for the next month.”
2. Gentle Movement
While it might be tempting to rest all the time, movement can ease pain and fatigue over time.
SMART Example: “I will do 10 minutes of stretching or yoga twice a week for the next four weeks.”
3. Meal Prep for Energy
Cooking can feel exhausting, but meal prepping can reduce stress.
SMART Example: “I will prepare one batch of anti-inflammatory soup or stew every Sunday for the next month.”
4. Prioritizing Self-Care
Taking time for self-care is crucial, especially when living with fibromyalgia.
SMART Example: “I will spend 15 minutes each morning journaling or meditating for the next 30 days.”
5. Connecting with Support
Isolation can be common when managing fibromyalgia but connecting with others who understand can make a world of difference.
SMART Example: “I will join one online fibromyalgia support group meeting this month.”
Tips for Staying on Track
Start Small: Setting one or two goals is less overwhelming and more sustainable.
Celebrate Progress: Acknowledge even the smallest victories—every step forward counts.
Adjust When Needed: If a goal feels too ambitious, adjust it without guilt. Flexibility is key.
Track Progress: Keeping a journal or using an app helps monitor progress and stay motivated.
A Gentle Reminder
Living with fibromyalgia requires patience and self-compassion. There will be days when progress feels slower than expected. That’s okay. Progress is still progress, and it’s important to honour each step, no matter how small.
This year, the focus can shift away from societal expectations and instead emphasise personal growth and self-care. SMART goals offer a way to navigate the challenges of fibromyalgia with more control, more kindness, and more resilience.
What goals will you set this year? Share them in the comments below, and let’s support one another in creating a more sustainable and empowered 2025.
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References
Fibromyalgia Association Canada (fibrocanada.ca)
Mayo Clinic. “Fibromyalgia: Treatments and drugs.” (mayoclinic.org)
Arthritis Foundation. “Anti-Inflammatory Diet Tips.” (arthritis.org)
American Chronic Pain Association. “Support Group Benefits.” (theacpa.org)