Transforming Therapy Goals: From Feeling Better to SMART Success

Starting therapy often begins with a simple, broad desire: “I just want to feel better.” This feeling is valid and important, but it can be difficult to measure progress or know when you’ve reached your goal if it stays vague. Clear, well-defined goals help guide therapy sessions, keep motivation high, and make it easier to track improvements. This post explores how to move from a general wish to feel better toward setting specific, actionable goals using a step-by-step approach, including the SMART goal framework.

Why Clear Goals Matter in Therapy

Therapy is a journey, and like any journey, it helps to know your destination. When goals are unclear, it’s easy to feel stuck or unsure if therapy is working. Clear goals:

• Provide focus during sessions

• Help measure progress

• Increase motivation and commitment

• Allow collaboration between you and your therapist

  
  

Starting with a broad goal like “I want to feel better” is a good first step. It acknowledges your need for change. But to make real progress, you need to explore what “feeling better” means to you personally.

Moving from General to Specific Goals

Begin by reflecting on what “feeling better” looks like in your daily life. Ask yourself questions such as:

• What emotions or thoughts do I want to change?

• Are there specific situations I want to handle differently?

• What activities or habits might improve my mood or reduce stress?

  
  

For example, you might realize that “feeling better” means having more energy, sleeping well, or managing anxiety in social situations. These reflections help you start shaping your goals into something more concrete.

Example of refining a goal:

• General goal: I want to feel less anxious.

• More specific: I want to reduce anxiety during work meetings.

• Even more specific: I want to practice deep breathing and positive self-talk before and during meetings to feel calmer.

  
  

This process takes time and often requires discussion with your therapist. They can help you explore your feelings and experiences to identify meaningful goals.

Introducing SMART Goals

Once you have a clearer idea of what you want to achieve, the SMART framework can help you create goals that are:

• Specific: Clear and focused

• Measurable: You can track progress

• Achievable: Realistic and attainable

• Relevant: Important to your overall well-being

• Time-bound: Set within a timeframe

  
  

Using the earlier example, a SMART goal might look like this:

“I want to reduce my anxiety during work meetings by practicing deep breathing exercises and positive self-talk at least three times a week for the next month.”

This goal is clear, measurable, and actionable. It gives you and your therapist a concrete target to work toward.

How to Work with Your Therapist on Goal Setting

Therapists are trained to guide you through this process. Here’s how you can collaborate effectively:

• Be honest about your feelings and struggles. The more open you are, the better your therapist can help. If a goal doesn’t sound realistic or attainable to you, say something! Your therapist wants your goals to feel like a positive step for you, not something overwhelming.

• Ask questions if you’re unsure about your goals. Your therapist can help clarify and adjust them. Questions like “how would this look if…” are a great way to explore potential roadblocks to achieving your goals.

• Review and adjust goals regularly. Therapy is dynamic, and your goals may evolve as you progress. Oftentimes goals change with us, and it’s important to tune in to that growth and movement.

• Celebrate small wins. Recognizing progress, even minor, builds confidence and motivation. At the end of every SMART goal there should be some form of a “treat” - something to reward yourself for achieving your goals!

  
  
  
  

Practical Tips for Fine-Tuning Your Goals

• Start broad, then narrow down. Don’t rush to make goals too specific at first.

• Use “I want to improve…” statements. This shifts focus from vague feelings to concrete actions.

• Include habits or activities. For example, “I want to improve my mood through exercise and mindfulness.”

• Set realistic timeframes. Avoid pressure by setting achievable deadlines.

• Write down your goals. Seeing them in writing makes them more real and easier to track.

• Start with teeny-tiny, bite-sized goals. Starting small allows you to build up!

Ready to get started? Call us today to get matched with the best counsellor or social worker for you, or book online at www.nuwaycounselling.janeapp.com