How to Set Therapeutic Goals

Most people go to psychotherapists because they want to make some changes in their lives. One tool that psychotherapists use frequently, and that you can use on your own if you don't want to or can't afford to see a therapist, is setting therapeutic goals. Goals help you stay on task and get your life moving in the direction you want it to take. Setting appropriate goals takes some thought and time, but the results are well worth the effort.

Things You'll Need

• Notebook

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Instructions

• 1

  Set aside a time when you can be alone and uninterrupted to think about your life and how you would like to see it changed. Many people find it helpful to record their thoughts and goals in a notebook or journal.

• 2

  Select one area of your life that is unsatisfying to you. Think about what would need to happen in order to feel fulfilled in that part of your life. For instance, if you are not happy with your health, you might realize you need to lose weight, start exercising more, eat more nutritious foods, or drink less alcohol.

• 3

  Find something in your behavior that you are ready to change. For instance, even though you know you "should" diet, you may also realize that you are not yet ready to cut back on sweets or fast food. However, perhaps you are willing to exercise more or cut back on your alcohol consumption. Target these behaviors for change first.

• 4

  Set SMART goals. According to MindTools, SMART goals are goals that are specific, measurable, attainable, relevant, and time-bound. A SMART goal, for instance, might be, "For the next two weeks (time bound), I will drink no more than one beer (measurable, specific) in any 24-hour period (attainable, relevant). The goal should also be something that is within your power to achieve and should not depend on the behavior of another.

• 5

  Write your goal in your notebook or journal and chart your progress every day.

• 6

  Assess your progress toward your goals on a weekly basis. If no progress is being made, go back to Step 3 and ask yourself if you are really willing to change the behavior you have targeted. If the answer is no, select another behavior or make your goals easier to achieve. On the other hand, if you have achieved the goals you set, look at the next step in the change process and set slightly more difficult goals.