90-Day Journey to Mental Wellness: Creating SMART Goals that Stick 

Vital Signs

May 2025 Edition: Written by Gil Roth, PhD, CSAC, Behavioral Health Clinician

May is National Mental Health Month—a time when we pause not only for our patients’ well-being, but for our own. We hold space for our community, but too often forget to hold space for ourselves. At Associated Physicians, we pride ourselves on being caregivers, clinicians, problem-solvers, and organizers—but we are also humans. Complex, tired, hopeful, and worthy humans. So, this month, Iet’s do something simple yet powerful: set one SMART goal for your own mental wellness over the next 90 days. 

Not five goals. Not vague intentions like “I should take better care of myself.” One. Clear. Goal. Backed by structure. Anchored in purpose. 

Because real change starts small. Our brains are not wired to sustain multiple, large changes at once. In behavioral psychology, we know that focus fuels transformation. Choosing one targeted area gives it space to grow. That focus becomes momentum. Momentum becomes a new habit. And a habit becomes a lifestyle. 

You may be thinking: But I’m already stretched thin. I can’t add more. That’s exactly why it matters. This goal isn’t about doing more, it’s about doing one thing with intention that serves you. Whether you’re a nurse who’s been working back-to-back shifts, a medical assistant managing patients and paperwork, or a front desk staff juggling ten conversations at once—you deserve this space. 

Why SMART? 

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s not a corporate gimmick—it’s a method rooted in behavioral science. Our minds need clarity to commit. Without structure, our good intentions evaporate under stress. With structure, goals become more than words, they become actions. 

Let’s break down how to create your SMART goal for the next 90 days. 

1. Specific: Know What You Want to Feel, Change, or Do 

A vague goal like “I want to reduce stress” sounds good—but what does it actually mean in your life? Instead, ask: 

• What does “less stress” look like for me? 

• What triggers am I dealing with daily? 

• What action, if done consistently, would lighten my emotional load? 

Maybe for you, it means taking a 15-minute break without checking your phone. Or maybe it means journaling twice a week to unload your thoughts. Maybe it’s booking that overdue walk just with yourself or setting boundaries around thinking about the past. Whatever it is—get specific. 

Instead of: “I want to feel less anxious.” Try: “I will take three 5-minute breaks at work each day to practice deep breathing or stretching.” 

2. Measurable: Track Progress You Can See or Feel 

We’re wired to respond to tangible feedback. When we measure progress, we see success—and that fuels motivation. Measurable doesn’t always mean numerical. It can mean how often, how long, or how you felt afterwards. 

Ask yourself: 

• How will I know I’m doing it? 

• Can I check off a box, journal about it, or track it in a calendar? 

Instead of: “I want to be more mindful.” Try: “I will log my mood and energy levels each morning for 90 days in a wellness journal.” 

Let your progress be visible. You are your own data. 

3. Achievable: Be Ambitious but Realistic 

There’s a quiet kind of self-sabotage in setting goals we can’t meet. If we aim too high, we burn out. If we aim too low, we lose interest. The sweet spot is where challenge meets reality. Ask: 

• Can I honestly do this with the time and energy I have now? 

• If not, what’s the smallest version I can do consistently? 

You might dream of training for a 10K, but right now, your bandwidth may only allow for 10-minute walks. That’s not failure—that’s wisdom. Ten minutes a day is 1,800 minutes over 90 days. That’s a life shift. 

Instead of: “I’ll go to the gym 6 days a week.” Try: “I will move my body for 20 minutes, three times a week, in any form I enjoy.” 

4. Relevant: Make It Matter to You 

Here’s where the “why” kicks in. This isn’t about doing what everyone else is doing. Your goal should connect to your values. Why now? What will this give you that you don’t have yet? Ask: 

• What matters to me more than anything right now? 

• How does this goal support that? 

You’re not setting a goal because it’s trendy. You’re setting it because it makes your life lighter, your sleep deeper, your relationships stronger, or your spirit calmer. 

Instead of: “I should meditate because everyone says it helps.” Try: “I will meditate for 10 minutes twice a week to manage my irritability and be more patient with myself.” 

5. Time-bound: Set a Container (That Doesn’t Crush You) 

This is where 90 days comes in. There’s magic in a defined window. It’s enough time to build a new habit—but short enough to stay accountable. You’re not committing forever. You’re simply saying: For the next 90 days, I choose this. 

At the end of that time, you can reflect: Did it help? What do I want to keep, adjust, or let go? 

Put your deadline in your calendar. Remind yourself halfway through. Celebrate the small wins. Treat this like a 90-day experiment in self-leadership—not perfection. 

Examples of Powerful SMART Goals from Healthcare Staff: 

• “For the next 90 days, I will think about 2 things I’m grateful for at the end of each shift to shift my mindset from depletion to appreciation.” 

• “I will block one hour each week to have coffee with myself, a friend or family member, uninterrupted by texts.” 

• “I will practice breathwork three times a week before bed to reduce my stress.” 

• “I will schedule one session with myself (even for 30 minutes) per week to support my emotional well-being as I care for others.” 

Notice these aren’t massive overhauls. They’re small, deliberate acts of self-respect. 

Final Thought: You Are Worth the Investment 

You don’t have to wait for burnout to begin healing. You don’t have to justify self-care. Mental wellness is not a luxury. We cannot pour from an empty cup. But we can refill it, one choice at a time. 

So choose one goal. Just one. Write it down. Commit to it for 90 days. 

Let this be your season of return—not to some perfect version of yourself, but to the one who needs self-compassion, routine, and quiet joy. 

And if you stumble? Start again. Mental wellness is practice, not performance. This month is for you.