Setting Goals for Therapy
“Thinking of a master plan, cause ain’t nothin but sweat inside my hand,” Rakim, Eric B’s & Rakim’s Paid in Full
People seek therapy for a lot of different reasons, and when starting therapy, it is useful to clarify what you hope to accomplish through the process. And if you’re not sure of how exactly to do that yet, that’s okay, because your therapist can collaborate with you to develop goals during your initial sessions. Your goals for therapy should be catered uniquely to you, to your strengths, and to what you want to achieve during treatment. If you’re curious about going to therapy but are unsure about what goals you could set for therapy, then this week’s post is for you.
I often collaborate with clients to develop SMART goals for our work together - these are goals for therapy that are Specific, Measurable, Achievable, Relevant, and Time-bound. To learn more about setting SMART goals for personal achievement, check out last week’s post How to Set SMART Goals. Setting such goals are useful for you in therapy because they serve as a direction for future conversations, they help you to measure your progress, and their achievement (with consistency) is a marker that you’re ready to either discharge from therapy or to develop new goals. Clear goals also help ensure that you utilize your time with your therapist wisely.
Brainstorming some of your own goals for therapy? Check out some examples below. Please note these lists are NOT exhaustive and are NOT prescription for your therapeutic goals - they are examples to help you ideate your own goals.
Examples of SMART Goals for Depression:
Express unpleasant feelings 1x per week in your preferred artistic expression - paint, dance, run, sing, write, etc.
Implement positive self talk 3x per week. “You are doing great.”
Express emotional needs to a support/loved one 3x per week - “I need a hug please”
Engaged in a preferred activity 2x per week “Time for my bi-weekly gaming session!”
Reduce suicidal behaviors to 0x per week. “I will call the hotline right now”
Examples of SMART Goals for Anxiety:
Practice mindfulness meditation for 10 minutes in the morning 5 days per week.
Use preferred deep breathing exercise 3x daily.
Reduce frequency of panic attacks from 3x per week to 1x per week or less.
Complete assigned CBT worksheet 1x per week as needed to challenge cognitive distortions.
Use a preferred activity to distract self from overwhelming anxiety 1x weekly.
Examples of SMART Goals for ADHD:
Reduce frequency of off task behaviors during the workday from 10x daily to 4x daily.
Use medication as prescribed by attending psychiatrist daily.
Reference Daily Planner 5 mornings per week to keep track of chores and responsibilities.
Engage in preferred physical activity 3x weekly.
Increase participation in social activities from 1x weekly to 3x weekly
As stated above, please note these lists are NOT exhaustive and are NOT prescription for your therapeutic goals - they are to serve as examples to get you thinking Specific, Measurable, Achievable, Relevant, and Time-bound goals. Reference these when thinking about your own goals for therapy. And if you don’t have any in mind yet - don’t let that stop you from starting therapy. Reach out to your therapist and collaborate to develop goals for your work together.
Interested in taking a deeper dive in therapy to kick off your new year? Follow the link below to schedule a free 15-minute phone consultation!
AI Disclaimer: This post is original and written by Kevin Boyd of Future Full of Hope, PLLC. No AI tool was leveraged in the development of this post
