Clearer therapy goals make CBT sessions easier to focus, review and translate into everyday action. Designed for adults using cognitive behavioural therapy, counselling or self-help, this printable CBT goals worksheet helps turn vague aims such as feeling less anxious into practical “start” goals, SMART targets and manageable next steps.
In a CBT assessment session, counselling appointment or private reflection at home, the worksheet gives adults a structured way to decide what they want therapy to help them build, practise or re-engage with. It is especially relevant for people working on anxiety, panic attacks, worry, low confidence, assertiveness, resilience, relationships or meaningful daily routines.
The PDF explains the difference between “stop” goals and “start” goals, showing why goals such as “stop worrying” can be less useful than aims like improving emotional resilience or replacing worry with problem solving. It then introduces the SMART framework: Specific, Meaningful, Adaptive, Realistic and Timebound.
Worked examples show how a high-level therapy goal can be broken into small behavioural steps and linked with new CBT skills. The examples include managing panic and returning to travel, exercise, work and social activities, building assertiveness in difficult situations, and reconnecting with family, friends and valued activities.
A blank goal-setting table is included for writing three personal goals, practical actions and skills to learn. Clients can complete it before therapy, during an assessment, or between sessions, while therapists, CBT practitioners and counsellors can use it to make treatment planning more concrete. Produced by Think CBT.
