Setting goals

Use the goal-setting worksheet to help you to plan and implement your goals.


After describing the difficulties you'd like to overcome, the first part of CBT treatment is to start to think about how you would like things to be different. This involves setting goals for yourself. Your goals should be meaningful to you and manageable given your current resources and support.


Goals usually relate either to relieving your symptoms or making changes in areas of your life that have been affected by your difficulties. It could help to describe why those goals are important to you, in other words, what you hope to gain from achieving the goal. Achieving goals also involves recognising what potential obstacles stand in your way and what would need to change. You might find it helpful to identify both practical obstacles and emotional or psychological barriers to change.


Finally, it could help to rate your goals in terms of their level of difficulty (where 1 is very straightforward and 10 is very challenging), their priority (high, medium or low), and the timescale for achieving them (short, medium or long-term) before constructing a plan to tackle each one step-by-step. Don't forget to include both the actions you will take yourself and any help or cooperation you'll need from other people


Try creating up to four goals for yourself. You might like to think about whether these will relate to specific areas of your life, such as work or study, self-care, personal interests, your social life, or family and relationships.


Show instructions
Goal 1
What makes this goal important to you?
What would need to change: practical obstacles and emotional barriers?
What is your plan?
Goal 2
What makes this goal important to you?
What would need to change: practical obstacles and emotional barriers?
What is your plan?
Goal 3
What makes this goal important to you?
What would need to change: practical obstacles and emotional barriers?
What is your plan?
Goal 4
What makes this goal important to you?
What would need to change: practical obstacles and emotional barriers?
What is your plan?


You can email the details of the form to yourself (or your CBT therapist, if appropriate), print it out, or download it as a pdf. If you want to save your entries so that you can work on them later, you can click "Save". You can delete your settings by clicking on "Cancel" when the page is reloaded and they will be deleted automatically. You can also click the "Clear" button at any time to reset the form and delete your saved data. Saving the data uses local storage, which means your data is never passed to us. Some browsers do not allow local storage. If you have a problem saving, check whether a different browser, or a different device, might work better. Your confidentiality is very important to us so your saved data will never be sent to us or shared. If you use a shared device, or think that another person might get access to it, please consider the risk of accidentally breaching your own privacy before choosing to save, email or download your use of these resources.