SMART goals in therapy
How setting the right goals supports psychological change
One of the first things your therapist will ask you about when you start therapy is what you would like to work on and achieve by the end of your sessions. Often, people might come with fairly general goals like “I want to stop being anxious” or “I want to feel better about myself.”
While these goals sound really important and meaningful, they’re also very broad, which might make them more difficult to achieve. When goals are vague or overwhelming, it becomes hard to know whether progress is happening, which can lead to frustration or discouragement.
One framework that therapists often use to help make goals clearer and more achievable is SMART goals.
What Are SMART Goals?
SMART is an acronym that describes the five qualities of effective goals:
S — Specific
M — Measurable
A — Achievable
R — Relevant
T — Time-limited
SMART goals focus on realistic steps that build confidence and momentum. In therapy, SMART goals support change by creating structure, increasing motivation, making progress visible, and keeping therapy focused.
Breaking down SMART Goals
S — Specific
A specific goal clearly defines what you want to work on.
Initial goal:
“I want less anxiety.”
SMART goal:
“I want to practice one calming breathing exercise when I notice my anxiety rising at work.”
M — Measurable
Measurable goals help you track progress.
Initial goal:
“I want to communicate better.”
SMART goal:
“I will express one personal need to my partner each week.”
A — Achievable
Goals should be possible within the resources and skills that you have.
Initial goal:
“I will completely change my mindset.”
SMART goal:
“I will write down one self-critical thought per day and practice responding to it with a kinder statement.”
R — Relevant
Relevant goals connect to your values and therapy focus.
Initial goal:
“I should exercise more.”
SMART goal:
“I will take a 10-minute walk three times a week because it helps regulate my mood and reduce stress.”
T — Time-Limited
A timeframe keeps goals concrete and reviewable.
Initial goal:
“I want to feel confident someday.”
SMART goal:
“For the next two weeks, I will practice grounding exercises before social events.”
Why SMART goals work in therapy
From a psychological perspective, SMART goals align with several evidence-based principles:
Behavioral activation: Small actions shift mood and motivation.
Self-efficacy: Success builds confidence.
Habit formation: Repetition rewires neural pathways.
Motivational interviewing: Goals match personal values.
Cognitive-behavioral approaches: Thoughts, feelings, and actions become observable and changeable.
SMART goals also counter perfectionism by emphasising progress over perfection.
Putting it all together
“For the next two weeks, I will practice a 5-minute slow-breathing exercise each evening after dinner and record it in my notes app at least five days per week to help reduce my evening anxiety.”
Why this is a SMART goal
Specific:
Practice a 5-minute slow-breathing exercise each evening after dinner.Measurable:
At least five days per week, recorded in a notes app.Achievable:
Five minutes is realistic and not overwhelming.Relevant:
Targets evening anxiety and emotional regulation.Time-limited:
For the next two weeks.
Final Thoughts
SMART goals offer a compassionate, practical way to approach psychological change. Rather than trying to overhaul your life overnight, they encourage steady movement toward what matters most to you.
References
Bahrami, Z., Heidari, A., & Cranney, J. (2022). Applying SMART Goal Intervention Leads to Greater Goal Attainment, Need Satisfaction and Positive Affect. International Journal of Mental Health Promotion, 24(6), 869–882. https://doi.org/10.32604/ijmhp.2022.018954
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
Doran, G. T. (1981). There’s a S.M.A.R.T. way to write management’s goals and objectives. Management Review, 70(11), 35–36.
