My six steps to change my life
3. goal setting
❝ Commitment is what transforms promises into reality ❞ Abraham Lincoln
Aim of step three
Decide on a substance use goal
People who have goals stay focused on the task
You need to be clear what it is that you feel motivated to change
You need to check out that what you want to do is realistic and safe
Goal setting
In this task you will…
First understand where you are at and your readiness to change
Make sure you have a record of your recent substance use
Explore what it is that concerns you most and what it is that you want to change
Be honest with yourself about how much you want to change
Make your own action plan
Using worksheets
We encourage you to use worksheets - they are not an end in themselves but they do...
help you and your network remember your plans
show how you are doing
highlight success and difficulties
There are examples of two commonly used tools in this task: the drink and drug diary and decision matrix worksheets.
You will find worksheets to complete if you go on to make an action plan at the end - for now they are just examples.
Example of a drink and drug use diary
The aim of this worksheet is to i) identify what drink or drugs are being consumed ii) to see if there is a pattern that might suggest ways to change.
Fill out the diary for the previous week.
Think about the different substances being used and where they are used - is there some indication as to the triggers for drinking or drug taking. If drinking is a significant part then use an alcohol unit calculator to sum the units.
Use a blank diary sheet to set goals for the coming week and monitor achievement.
Repeat the exercise from time to time and keep the diaries as a record of progress.
Example of a decision matrix worksheet
The aim of this worksheet is to increase motivation for change. It is a useful tool for people who have not yet decided to change; it can also be useful if you have started to make changes and got stuck. You might need to be reminded of why you want to change. The idea is to draw attention to the fact that sometimes you like and dislike the same thing or activity.
Complete each of the four boxes.
Reflect on your responses particularly regarding dislikes.
What do you make of what you have written?
Look at the balance in favour of stopping drinking or taking drugs. It is a good idea to test out abstinence in the first instance but the matrix can equally be applied to cutting down.
In this video Dr Gillian Tober demonstrates how a practitioner approaches goal setting. She also demonstrates how useful it can sometimes be to use a video call to discuss plans. The two people she talks with are role playing a father and daughter.
It is clear that the drinking goal, at least in the first instance, should be abstinence. Father is resistant and his daughter is willing to go along with the idea of cutting down on drinking. To avoid father becoming resistant, Gillian does not reject the idea of cutting down, but ‘gives way’ to keeping it as an option pending returning to getting agreement that a period of abstinence is the best plan.
To strengthen your decision you might ask yourself…
“What is going to be better if you stop or cut down your drinking/drug taking?”
"Who in the network can help you to stay off drink/drugs?"
"In what ways can they help?"
"What are going to be risky situations for you?"
So, you need to think about where you are now and what your substance use goal is to be…
six steps to change your life…
