Setting meaningful treatment goals: a SMART guide

Treatment goals are one of the most powerful tools in any therapeutic process. They give your sessions a clear direction, help you and your therapist track progress, and give you something concrete to work towards between appointments.

But not all goals are created equal. Vague goals like "feel better" or "be less anxious" are hard to work towards because there is no way to know when you have made progress or how far you have come. The most effective treatment goals are SMART.

What does SMART mean?

SMART is a framework used widely in psychology, across a range of evidence-based approaches to help people set goals that are actually achievable and meaningful.

S

Specific

Clearly defined and focused. Not "feel better" but "practice one grounding technique each morning."

M

Measurable

You can track it or notice when it is happening. Includes a number, frequency or observable behaviour.

A

Achievable

Realistic for where you are right now. Challenging but not overwhelming.

R

Relevant

Meaningful to you and connected to what brought you to therapy in the first place.

T

Time-bound

Has a clear timeframe: "for the next 4 weeks" or "by my next review." This creates gentle accountability without pressure.

The examples below are organised by area of focus. They are drawn from a range of evidence-based therapeutic frameworks including CBT, ACT, DBT, Schema Therapy, EMDR and CBT for eating disorders. Use them as a starting point and work with your therapist to adapt them to your specific situation, diagnosis and treatment model.

SMART goal examples by category

Anxiety and worry

• Practice a mindful breathing space every second morning for the next 4 weeks

• Attend one social event per fortnight without leaving early for the next 2 months

• Practice a de-fusion technique each time you notice yourself getting lost in worry for the next month

• Reduce safety behaviours to no more than one when speaking at work meetings within 6 weeks

• When I notice my detached protector mode activating, pause and name what I am protecting myself from for the next 4 weeks

Depressive symptoms

• Walk for 20 minutes three times per week for the next month

• Reach out to one friend or family member each week for the next 6 weeks

• Get out of bed within 30 minutes of waking on weekdays for the next month

• Identify and write down three things I noticed or appreciated each evening for the next 4 weeks

• Write one healthy adult response to my punitive critic mode each day using the flashcard my therapist and I created, for the next 4 weeks

Relationships and communication

• Use one "I feel" statement per week when expressing needs to my partner for the next 6 weeks

• Decline one request that does not align with my values each week for the next month

• When I notice the urge to surrender to my subjugation schema, pause and ask myself what I actually need before responding, for the next month

• Keep a schema diary for 4 weeks, recording one situation per day where I notice a schema being triggered and the emotion that came up

Eating and body image

• Eat three meals per day at regular times for the next 2 weeks without skipping

• Sit at the table without a screen for all meals for the next 4 weeks

• Introduce one fear food per fortnight over the next 3 months in collaboration with my dietitian

• Write one healthy adult statement about my body each morning for the next 4 weeks

• Write down the punitive and demanding critic messages that pop up at meal times for the next 2 weeks

Self-compassion and self-care

• Complete one enjoyable activity per week that is just for me for the next 6 weeks

• Get 7 to 8 hours of sleep on at least 5 nights per week for the next month

• Practice one self-soothing activity from my needs menu for at least 10 minutes on days when I feel emotionally activated, for the next month

• Write a letter to my vulnerable child mode once per fortnight for the next 2 months, practising self-compassion and validation

Everyday functioning

• Complete my top 3 priority tasks at work before checking emails each morning for the next 4 weeks

• Spend 10 minutes on household tasks each evening before sitting down for the night for the next month

Tips for setting goals that stick

• Set goals with your therapist, not just by yourself. Goals developed collaboratively will be based on your formulation, are more relevant to your treatment and more likely to be achieved.

• Start smaller than you think you need to. A goal you actually do is worth more than an ambitious one you avoid.

• Review and update your goals regularly. As you grow in therapy, your goals should evolve too. Goals that no longer feel relevant are worth changing.

• Track your progress between sessions. Even a simple note after attempting a goal helps you and your therapist see what is working and what needs adjusting.

• Be kind to yourself when you miss a goal. Missing a goal is information, not failure. Bring it to your next session and explore what got in the way.

**These examples are a starting point, not a prescription. The best treatment goals are the ones that feel meaningful to you and are developed in collaboration with your care team.

Take what resonates and leave what does not.