Smart Goals in Therapy Download
Prepared by Bohangar — Private Practice, Greenwich (London). Type into the table, it auto-saves to your browser. Print to bring to therapy.
Quick Start
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Use it to turn broad hopes into clear steps you can track.
Example Goal: Reduce anxiety at work
- Specific: Practice grounding during work breaks
- Measurable: At least 3 times per week
- Achievable: Each practice 2–3 minutes
- Relevant: Reduces stress symptoms at work
- Time-bound: Keep it up for 4 weeks
How to Use This Sheet
- Click into each box and type your goal details, or print and write by hand.
- Your entries auto-save to this browser only (not sent to any server).
- Use Save Progress to force a save; Clear All removes saved data.
- Print or Save as PDF to share with your therapist.
Part of the Therapy Toolkit from Bohangar — Greenwich, London.
Your SMART Goals (up to 5)
| SSpecific | MMeasurable | AAchievable | RRelevant | TTime-bound |
|---|---|---|---|---|
SMART Goal Examples — Therapy Toolkit
Adapt any of these examples to your life. These reflect common goals we see in therapy at Bohangar (Greenwich, London).
Stress & Anxiety
- S: Use box-breathing during commute; M: 5 days/week; A: 4 mins each; R: lowers morning anxiety; T: 3 weeks.
- S: Log triggers after work; M: 4 entries/week; A: 2–3 mins each; R: builds awareness; T: 4 weeks.
Procrastination
- S: 10-minute start on priority task before lunch; M: 4 days/week; A: timer-based; R: reduces avoidance; T: 3 weeks.
- S: Write first draft badly on purpose; M: 2 drafts/week; A: 15 mins; R: counters perfectionism; T: 1 month.
Low Mood / Depression
- S: Morning light walk; M: 15 mins, 4 days/week; A: flat route; R: boosts energy; T: 4 weeks.
- S: Basic self-care checklist; M: 3 items/day; A: wash, eat, message friend; R: lifts baseline; T: 2 weeks.
Self-Esteem & Confidence
- S: Evening wins journal; M: 3 lines/night; A: 5 mins; R: builds self-worth; T: 14 days.
- S: Speak once in team meeting; M: 1x/week; A: prep note; R: practise visibility; T: 6 weeks.
Relationships & Communication
- S: Active-listening check-in with partner; M: 15 mins, 2x/week; A: phones away; R: improves connection; T: 4 weeks.
- S: Boundaries script for one request; M: 1 request/week; A: practise aloud; R: reduces resentment; T: 1 month.
Sleep & Bedtime Procrastination
- S: Wind-down routine (no screens); M: 30 mins nightly; A: book + tea; R: easier sleep; T: 3 weeks.
- S: “Lights out” anchor time; M: 23:00, 5 nights/week; A: alarm & dim lights; R: reduce fatigue; T: 1 month.
Work / Focus (Greenwich & City)
- S: Deep-work block; M: 45 mins, 1 block/day; A: mute notifications; R: ship key task; T: 3 weeks.
- S: Inbox window; M: 2x/day, 15 mins; A: schedule in calendar; R: reduces overwhelm; T: 4 weeks.
CBT Skills Practice
- S: Thought record after triggers; M: 3 entries/week; A: 5 mins each; R: challenge beliefs; T: 4 weeks.
- S: Behavioural activation activity; M: 2 activities/week; A: 30 mins; R: mood lifting; T: 1 month.