When trying to heal one’s struggle with binge eating, the idea of “setting goals” can feel complicated. Many individuals arrive in treatment after years of rigid rules, all-or-nothing thinking, and self-criticism tied to eating behaviors. When goals are framed around control or perfection, they often reinforce the very cycles that keep binge eating in place.
Used thoughtfully, however, goal setting can be a supportive tool in recovery. When adapted through a compassionate, non-punitive lens it can create long lasting changes. One tool shown to be very helpful is the SMART system. SMART goals can help create structure, build trust in the recovery process, and support sustainable change without reinforcing shame.
Why Traditional Goals Often Backfire in Binge Eating Recovery
Binge eating is rarely about a lack of willpower. It is more often a response to restriction, emotional overwhelm, unmet needs, or chronic stress. Goals that focus on stopping behaviors (“never binge again”) or achieving an outcome (“eat perfectly all week”) tend to increase pressure and heighten the binge-restrict cycle.
Recovery aligned goals shift the focus away from eliminating symptoms and toward building skills, awareness, and support. The purpose is not to “get it right,” but to create conditions that make binge eating less necessary over time.
Reframing SMART Goals for Recovery
SMART goals are traditionally defined as Specific, Measurable, Achievable, Relevant, and Time-bound. In recovery, these principles are most effective when paired with flexibility and self-compassion.
Specific
Recovery goals benefit from being clear and behavior based, rather than vague or outcome driven. Instead of “have better control around food,” a more specific goal might be, “Eat three meals per day, even on days when appetite feels low.”
Measurable
Measurement in recovery is about observation, not judgment. This might include tracking whether a skill was practiced or a support was used, rather than tracking weight, calories, or “success.” For example, “Notice hunger and fullness cues at one meal per day” is measurable without being punitive.
Achievable
An achievable goal accounts for your current capacity not your ideal self. Recovery is not about pushing through discomfort at all costs. Setting a goal that feels slightly challenging but still doable helps build confidence and reduces the likelihood of burnout or relapse.
Relevant
Goals should directly support recovery, not diet culture or external expectations. A relevant goal might focus on emotional regulation, nourishment consistency, or asking for help. areas that reduce binge eating vulnerability rather than attempting to control food intake.
Time-bound
Time frames provide structure, but they should remain flexible. In recovery, time bound goals are best used as check-in points rather than deadlines. For example, “Practice this skill for the next two weeks and reassess” allows space for adjustment.
Examples of Recovery Oriented SMART Goals
- Eat breakfast at least four days per week for the next two weeks to support consistent nourishment.
- Use one coping skill when noticing urges to binge, regardless of whether the binge occurs, for the next seven days.
- Bring one binge related experience to therapy or group this month to reduce secrecy and shame.
- Pause for 30 seconds before responding to an urge and identify what emotion or need is present, once per day.
Notice that these goals do not aim to eliminate binge eating immediately. Instead, they focus on building awareness, consistency, and support. These are key foundations of recovery.
When Goals Need to Be Adjusted
A goal that consistently feels overwhelming, triggering, or reinforcing shame often feels like it’s failure. And causes unfair self-blame. Instead, think of it as information. Recovery requires ongoing refinement. Adjusting goals is a sign of responsiveness to your nervous system and lived experience, not a lack of commitment.
Working with a therapist or dietitian can be especially helpful in evaluating whether a goal is supporting recovery or unintentionally recreating patterns of restriction and self-criticism.
Moving Forward With Compassion
SMART goals can be a useful framework in binge eating recovery when they are grounded in curiosity rather than control. The most effective goals support nourishment, emotional awareness, and connection.
Recovery is not about meeting benchmarks perfectly. It is about practicing skills, learning from setbacks, and building a more sustainable relationship with food and with yourself over time.
If you are interested in support around goal-setting or navigating recovery from binge eating, our team offers individual therapy and groups designed to meet you where you are.
