GROW model template
For therapists setting treatment goals or supporting clients in identifying areas of improvement, this life goals worksheet can help.
This article provides an overview of the benefits of goal setting for mental health, tips for using the life goals worksheet collaboratively with clients, and example goals using the SMART framework.
We’ve also included a free downloadable setting life goals worksheet for therapists to save to their electronic health record (EHR) and use in their practice.
What are the benefits of setting life goals?
Clients may seek therapy help to improve mental health symptoms, but they may lack clarity around specific goals and how to achieve them.
This is where therapy and using a setting life goals worksheet can help, since part of treatment involves collaboratively identifying goals and objectives.
Defining realistic and achievable goals is linked to enhanced motivation and improved mental health and well-being.
Some of the other benefits of using personal goals worksheet exercises include:
Enhances self-awareness
Clarifying your goals requires reflecting on your values, strengths, and areas for growth.
This reflection will give you greater insight into what’s important to you, your needs, and how to engage in more values-aligned activities and behaviors.
Improves focus and motivation
Defining goals using a life goals worksheet can help you prioritize what’s important and stay committed to your progress.
Strengthens problem-solving skills
With a deeper level of self-awareness, it may be easier to find solutions to challenges and strategies for self-improvement.
Increases self-efficacy
Through setting and achieving realistic goals using a life goals worksheet, you demonstrate that you can accomplish what you set out to, improving self-confidence.
Reduces stress and anxiety
Using a life goals worksheet to set and track realistic goals creates structure by outlining how to achieve your goals in smaller steps, which can reduce stress, anxiety, and overwhelm of focusing solely on the outcome.
Leads to greater resilience
By reflecting on what you have achieved through goal setting, you can see how you have navigated and overcome challenges, fostering resilience and optimism when faced with future obstacles.
Improves mental health outcomes
Research shows that goal planning is linked to improved outcomes in mental health treatment, including substance use recovery and quality of life.
Strengthens sense of purpose
Aligning actions with values provides a greater sense of purpose and fulfillment.
How to help clients set life goals
Clients may find it helpful to use the free downloadable setting life goals worksheet to clarify their goals.
When working collaboratively with a therapist on setting life goals, the following tips may be beneficial:
Reflect on your values and priorities: Consider what is important to you in specific areas of your life, such as work or school, relationships, health, and personal growth.
Identify areas of growth: Reflect on your values and priorities to identify unmet needs and areas for improvement.
Use a SMART framework to set goals:
Specific: Clearly define what you want to achieve.
Measurable: Track progress with tangible milestones.
Achievable: Set realistic and attainable goals.
Relevant: Align with your values and long-term vision.
Time-bound: Set a deadline for completion.
Break goals into actionable steps: Outline small, manageable steps to achieve your goals and avoid feeling overwhelmed. Create a timeline or checklist to track progress.
Identify potential roadblocks and solutions: Anticipate challenges and plan strategies to overcome them. Stay flexible and adjust your approach when needed.
Monitor progress and stay accountable: Review and celebrate progress regularly. To stay on track, you could do this by reflecting in a journal or with an accountability partner or therapist.
Adjust goals as needed: Recognize that goals may evolve and need adjusting. What’s important is reflecting on your progress and adapting your goals to make them achievable.
We’ve included these tips in our downloadable goal-setting mental health worksheet
Examples of life goals
Clients may wish to improve their lives in various ways, such as developing their communication skills, improving their mental health, deepening their relationships, strengthening their marriage, or improving their job prospects.
Some examples of life goals they may include in the life goals worksheet using the SMART framework include:
Earn a project management certification. Complete coursework and pass the exam within six months by studying five hours per week.
Exercise regularly for better health. Work out for 30 minutes, five times a week, gradually increasing intensity for the next three months.
Read more books for personal growth. Set aside 20 minutes daily to read and finish one book per month for the following year.
Strengthen communication with my partner. We will have a 30-minute distraction-free conversation twice a week for the next three months to deepen our connection.
Practice mindfulness daily. Meditate 10 minutes daily for three months to reduce stress and improve emotional well-being.
How to use the life goals worksheet
You can download and use the my goals worksheet in several ways.
For example, print or screen share the setting life goals worksheet and use it as a session psychoeducational prompt.
You can also give the life goal worksheet to the client to remind them of what you discussed during therapy.
Ask the client to reflect on their goals between sessions, identify values and areas for improvement, and then report their progress at their next therapy appointment.
Sources
Ogbeiwi, Osahon. (2017). Why written objectives need to be really SMART. British Journal of Healthcare Management..
Rose, G., & Smith, L. (2018). Mental health recovery, goal setting and working alliance in an Australian community-managed organisation. Health psychology open.
Stewart, V., McMillan, S. S., Hu, J., Ng, R., El-Den, S., O'Reilly, C., & Wheeler, A. J. (2022). Goal planning in mental health service delivery: A systematic integrative review. Frontiers in psychiatry.
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