When working to create real change in your life, it’s important to set small, achievable steps instead of one big, overwhelming goal. SMART goals make this easier by keeping you clear and focused.

Do you struggle with Urinary Urge?

• Do you “just in case pee” before leaving the house?
• Are you hesitant to drink water because you’re worried about needing to pee more often?
• Are you running to the bathroom every 30 minutes, only to realize you don’t have much to empty?
• Are you waking up multiple times at night because you feel like you need to pee?
• Have you ever felt anxious in situations where a bathroom isn’t immediately accessible?

Together, we’ll build SMART goals to regain control over your bladder and your day.

SMART Goals for Managing Bladder Urge:

S – Specific
The more specific your goal, the easier it is to focus on actionable steps. Instead of a broad goal like, “I want better bladder control,” try something more specific:

• Goal – I will increase the time between bathroom visits from 30 minutes to 45 minutes over the next month.
• Action – Keep a bladder diary or use a timer to track your bathroom trips and help you stay on target.
• Download Bladder Diary

M – Measureable:
Tracking your progress helps you see results and stay motivated.

• Goal: I will reduce bathroom trips from 12 times a day to 8 times a day over the next month. A bladder diary is an excellent tool for monitoring this progress.
• Action: Keep a bladder diary. Download Bladder Diary

A – Achievable:
Set realistic goals that challenge you without feeling overwhelming. Instead of aiming to completely eliminate urgency, start with small steps.

• Goal: I will practice urge suppression techniques to delay bathroom trips by 5 minutes each time. Achieving small wins builds confidence and momentum.
• Action: Download Urinary Urge Incontinence Habits & Dietary Influence Resource to learn behavioral changes that you can implement today. Download here.

R – Relevant:
Focus your goals on what matters most to your bladder health.

• Goal: I will practice diaphragmatic breathing daily to reduce bladder urgency,” or, “By using my Bladder Diary I will figure out my personal triggers and identify bladder irritants and work to avoid them.
• Action: Get a better understanding of the importance of breathing with these two videos I created: Why Breathing Matters and Breathing to Relax your Pelvic Floor.
  Also, stay consistent with your bladder diary to track irritants and triggers.

T – Time-Bound
Give yourself a clear deadline to stay motivated.

• Short-term goal example: “I will implement techniques to offset the urge to urinate by 5 min before proceeding to the bathroom.” A long-term goal could be, “I will achieve consistent control over bladder urges within six months.” Breaking it into smaller milestones helps you celebrate progress.

Managing bladder urge takes time, patience, and consistent effort. Remember, this is about progress, not perfection! Break your goals into small, manageable steps, and celebrate your wins along the way. Whether you’re working on postpartum recovery, improving bladder control, or building confidence in your pelvic health, S.M.A.R.T. goals will help us get there together. You’re not alone in this journey, and with the right approach, lasting change is absolutely within reach!

I’m excited to cheer you on as you take action in 2025 and make real, lasting progress!

Cheering you on,
Caroline