Living with cancer can be a life-changing experience on many levels. For many people, it can serve as an opportunity to reevaluate their lifestyle and make positive changes for the sake of health and quality of life.

Setting goals—no matter how small—may help you reduce stress, gain confidence, discover new interests, and find greater meaning in life. Moreover, it can help you feel more in control of your future amidst the uncertainty of a cancer diagnosis.

Remember, it is important to set realistic goals for your current situation and to define success appropriately, recognizing that setbacks are to be expected and small victories are to be celebrated.

Types of goals

Daily pursuit of goals—whether big or small—can help make improvements in many parts of your life.

Health. Many people choose to improve their diet and physical fitness. For some, this means eating more fruits and vegetables, along with other foods that make up a healthy diet. For others, this means increasing or trying different types of physical activity. Ask your doctor to help identify the right exercise plan for you. Health-focused goals can also include quitting smoking, reducing stress, and establishing better sleeping habits.

Relationships. There are many ways to use goal setting to improve relationships with family, significant others, and friends. Goals can be as simple as making time each day, week, or month to spend time and connect with those you care about. This includes building shared experiences, such as having a picnic, enjoying a romantic dinner, or simply watching a favorite television show. Choosing to communicate clearly and honestly and becoming a better listener can also help build bonds between you and your loved ones. Learn more about how cancer can affect your relationships.

Work. Goals related to work may vary depending on your situation, including whether you continue working or take time off while undergoing cancer treatment. One work-related goal may be to ask an employer or supervisor for a more flexible work schedule to better accommodate doctors’ appointments. Other goals can include better time management on specific tasks, becoming a better manager or team member, or learning more skills through training. Learn more about going back to work after cancer treatment.

Finances. Managing the cost of care is a common goal after a cancer diagnosis. This can involve learning about the medical and non-medical costs of care and identifying questions to ask your health care team. Other financial goals can also include setting monthly savings targets, managing debt, and reviewing investment options.

Recreation. Goals for fun and leisure activities are important to help you enjoy life and stay balanced. Recreation could include activities that you do alone or with others. You may choose to start a new hobby or read a book.

Giving back. Volunteer activities—such as serving at a soup kitchen, tutoring children in an after-school program, or helping other people with cancer—can give you an opportunity to make your community better and grow personally. Learn more about ways to make a difference.

Spiritual. You can also pursue goals that will nourish your spirit and help you find meaning in life. Some people pursue spirituality through organized religion, while others find value in activities such as yoga, meditation, journaling, or time spent in nature.

Being SMART about setting goals

After spending some time brainstorming the types of life changes you would like to make, evaluate your goals using the SMART method. SMART is a commonly used framework to help you set reachable goals. Under the SMART method, goals must be:

Specific. Determine what you will do, why, and how. Having a specific goal makes it clear what is required to achieve it.

Measureable. For example, if you want to become an early riser, then a measurable goal would be to wake up by 6 AM on weekdays. This is information that you could track to see whether you are achieving your goal.

Attainable. A goal is attainable if restrictions—such as schedule, workload, and knowledge—are not likely to be major obstacles. For example, it would not be wise to set a goal to lose 15 pounds in two weeks. Goals should be challenging but not unreachable.

Relevant. Your goal should fit within the bigger picture of your larger life goals and sense of purpose.

Timely. The goal should have a clear timetable that states what you will accomplish by what time.

Tips for achieving goals

Whether you choose to pursue small or large goals, your journey will require determination and perseverance when inevitable failures occur. Here are several tips for staying on course:

• Start small. Focus on what you are doing now to reach your ultimate goals by breaking long-term goals into smaller, more manageable goals.
  
  
• Prioritize goals to stay focused, and avoid being overwhelmed by too many choices.
  
  
• Have a positive attitude, and believe that your goals are possible and within reach. You need to believe in your goals to make them happen.
  
  
• Pace yourself and recognize that achieving your goals may take time.
  
  
• Expect setbacks and prepare for ways to deal with challenges that may arise while trying to meet your goals.
  
  
• Learn from your mistakes.
  
  
• Take credit for success when you make progress or achieve a goal. Reward yourself frequently so you can feel good about the effort.
  
  
• Consider meeting with a counselor, who can help you set goals, solve problems, and manage complex emotions. Learn how to find a counselor.
  
  
• Share your goals and journey with friends or relatives. Ask them to help you stay motivated and focused on your goal.
  
  
• Enjoy yourself!

More Information

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Last Updated: December 13, 2010