How to Set and Use SMART Therapy Goals (with Examples)

As a therapist, guiding your clients toward positive change is one of your most significant responsibilities. However, the therapeutic journey can often feel challenging and filled with obstacles for both you and your clients. Without clear, structured goals, it’s easy to lose sight of progress and direction.

How often do you find yourself questioning whether your goals are truly aligned with your client’s needs? Are you able to clearly track the progress your clients are making, or do you sometimes feel uncertain about their direction? What impact would having a clear, structured framework have on both your clients’ outcomes and your confidence as a therapist?

This is where SMART therapy goals come into play. SMART goals provide a framework that allows you to set clear, realistic, and actionable objectives. These goals serve as a roadmap, helping you and your clients focus on measurable outcomes, track progress, and adjust when necessary.

In this blog post, you will learn how to effectively implement SMART goals in your therapy practice, understand their importance, and discover strategies to ensure they stick.

What is the SMART Goal Approach in Therapy?

When it comes to aligning personal development with your therapy, goal setting plays a crucial role in achieving lasting change. The SMART goal framework is a powerful tool used to ensure that goals are not just ambitious but also trackable and attainable. It assists your client in setting clear, measurable objectives that can lead to envisioned progress.

The SMART acronym stands for Specific, Measurable, Attainable, Realistic, and Time-Bound. Each element serves as a connecting piece to structure goals. By applying the SMART goals approach, you can not only set more favorable outcome-inclined goals but also keep a tab on your client’s progress in a detailed way, transforming your set therapeutic journey into a series of manageable, realistic steps.

1. Specific

One of the biggest challenges that you face with your clients is the lack of clarity about what exactly they want to achieve. A blur goal like “I want to feel better” can be overwhelming and hard to measure. In contrast, a targeted goal addresses the “what,” “why,” and “how” of your objective. This clarity not only makes the goal easier to achieve but also helps individuals stay focused on their desired outcome.

An example of this (Specific) for your client could be, instead of saying “I want to feel better,” a specific goal could be: “I want to reduce my anxiety by practicing 10 minutes of mindfulness meditation daily.” This goal clearly defines what the client wants to accomplish, why (to reduce anxiety), and how (through mindfulness meditation). 

Having this specificity ensures that both you and your client can focus on actionable steps that directly contribute to the desired result.

2. Measurable

Being able to monitor progress is crucial for staying motivated. Measurable goals allow you to check in on the progress and celebrate all wins along the way. Using quantifiable goals provides tangible indicators that you are on the right track, making it easier to adjust your approach if necessary.

Building on the previous example, “I want to reduce my anxiety by practicing 10 minutes of mindfulness meditation daily,” the measurable aspect could involve tracking whether your client completes the 10-minute sessions each day. You can encourage them to use a mindfulness app or a simple journal to log their daily practice. Over time, milestones such as meditating daily for a week, then a month, provide clear evidence of progress and create opportunities to celebrate their achievements.

By establishing measurable goals, you not only help your client visualize their growth but also identify areas where they may need additional support or adjustments to their plan.

3. Attainable

Ambitious goals are important, but they must also be realistic and attainable. Setting goals that are too difficult or impractical can lead to frustration and burnout. In therapy, attainable goals are those that push your clients outside your comfort zone without being burdened. 

For example, building on the previous goal, “I want to reduce my anxiety by practicing 10 minutes of mindfulness meditation daily,” you can help your client assess whether this goal aligns with their current lifestyle and resources. If your client has a demanding schedule, you might suggest starting with shorter meditation sessions, such as five minutes a day, and gradually increasing the duration as they build the habit.

An attainable variation could be: “Given my recent shift to a hybrid work schedule, I’ll dedicate 10 minutes during my lunch break for mindfulness meditation.” This approach takes into account their available time and environment, ensuring the goal feels manageable and realistic. By focusing on what is achievable, you set your client up for success while fostering confidence in their ability to make progress.

4. Realistic

Every goal should be meaningful and connected to your client’s larger life values. In your therapy, this means ensuring that the objectives you set align with your and your client’s personal growth and long-term well-being. When the goal feels realistic to your client’s personal values, it enhances motivation and commitment to the process.

Building on the previous example, “I want to reduce my anxiety by practicing 10 minutes of mindfulness meditation daily,” the realistic aspect could involve connecting the goal to your client’s broader values and relationships. For instance, if they value personal connections, you might explore how managing their anxiety can positively impact their interactions with loved ones.

An example of this (Realistic) for your client could be: “By reducing my anxiety through mindfulness meditation, I’ll feel more present and patient when spending time with my family, particularly my mother. Building a stronger bond with her will help me better understand my family dynamics and foster empathy and connection with my loved ones.”

5. Time-bound

The time-bound aspect of SMART goals confirms that you have estimated a clear timeframe for completion. This adds a sense of urgency and helps to keep your clients on track. Whether it’s setting short-term deadlines, like a week or a month, or long-term goals that span over several months or even a year, time frames help you and your clients stay accountable.

Continuing with the goal, “I want to reduce my anxiety by practicing 10 minutes of mindfulness meditation daily,” the time-bound element could involve setting a specific period to establish and assess the habit. For example:

“I’ll practice mindfulness meditation for 10 minutes daily for the next four weeks. At the end of this period, I’ll reflect on how it has impacted my anxiety levels and decide if I want to continue, adjust, or build on this practice.”

Alternatively, connecting this to a broader goal, such as fostering better family relationships, a time-bound example could be: “I’ll schedule our first lunch with my mother for this coming Saturday and follow this plan for the next six weeks, trying different ways to spend time together. At the end of this period, I’ll evaluate our progress and set new goals for strengthening our relationship.”

By embedding clear deadlines and checkpoints, you help your client stay focused and create opportunities to celebrate progress or make necessary adjustments along the way.

Why Therapists Should Adapt SMART Goals

Setting SMART goals in your therapy practice is essential for ensuring that your clients are clear about what they want to achieve and how you will assist your clients in reaching their mark. The SMART framework primarily encourages clarity, structure, and accountability.

Benefits of SMART goals in therapy

• Focus and direction: SMART goals provide a clear focus for both you and your clients. By working towards formulating specific, measurable, attainable, realistic, and time-bound goals, you ensure that your therapy process is steered in the direction of meaningful outcomes.
• Motivation and engagement: When you set specific and measurable goals, it is more motivating for you and your clients. They outline clear milestones to work for, which can enhance engagement in your therapeutic process. As your clients see progress, their confidence grows in you and themselves, propelling them further toward the set objectives.
• Clarity and accountability: Well-defined goals create a clear path for both you and your client. They cover the expectations, provide timelines, and allow for progress assessment. This mutual accountability is crucial throughout your provided therapy journey.
• Customizability: You can tailor SMART goals to suit each client’s unique needs and challenges. This versatility makes SMART goals applicable across various issues, including anxiety and depression, relationship challenges, and behavioral concerns as well.
• Progress tracking assistance: With your set SMART goals, progress is not only measurable but also trackable over time. By dividing goals into smaller, actionable steps, you can continuously assess progress and modify strategies as needed. This ensures effective therapy from your end, allowing both you and your clients to celebrate small wins.

SMART Goal: Breaking Down the Key Parts

The core strength of SMART goals lies in their structure. Let’s break down each component of the SMART format for you:

1. Specific

What exactly do you want your clients to accomplish?

Start by identifying the specific problem you want to address. A goal should be clear and driven so that both you and your client understand what you’re working toward.

Questions to consider:

• What do I want to have accomplished?
• What concrete actions will I nudge to take?
• What are the desirable results from this step?

Example: Instead of a vague goal like “get better at time management,” make it lean towards: “I want to improve my time management skills by creating a sustainable balance between my work, personal life, and self-care routines. This will include better prioritizing tasks, reducing procrastination, and ensuring that I have enough downtime to recharge, with the goal of reducing my overall stress levels and increasing productivity.“

2. Measurable

How will you track progress?

To keep your clients motivated and on track, make the goal measurable by identifying criteria that allow you to analyze progress over time.

Questions to consider:

• How can I help measure change?
• How often will I need to measure the effects?

Example: “I will track my time usage daily using a time management tool (like a planner or an app) and review my progress weekly with my therapist. I aim to reduce time spent on unproductive activities by 30% and increase my quality of relaxation time by 20% over the next three months.“

3. Attainable

What actions will you take to achieve the goal?

The best goals include actionable steps that you and your client can identify together.

Questions to consider:

• What actions can I take in order to attain this goal?
• Are these actions realistic, given the client’s resources?

Example: “I will start by setting aside 30 minutes each day before leaving for work to plan and prioritize my tasks for the next day. I’ll also work on creating dedicated time blocks for personal activities. Additionally, I will practice saying no to additional tasks or meetings that aren’t essential or aligned with my goals.“

4. Realistic

Is this goal realistic for the client?

It’s crucial that the goals set are realistic. While challenging your clients is important, the goal should also be attainable within their current life circumstances.

Questions to consider:

• Is this goal realistic within the given time frame?
• Does my client have the necessary resources? (skills, support)

Example: “Given my current schedule, I will start by focusing on small, sustainable adjustments such as refining daily routines, time-planning and learning to delegate tasks effectively, making gradual improvements without overloading myself.“

5. Time-Bound

What’s the deadline for achieving this goal?

The goals you set should have a clear time frame that creates urgency and keeps your clients driven.

Questions to consider:

• Do I have a time frame for achieving this goal?
• Is it realistic for the client?

Example: “I want to see real improvements in how I manage my time and feel less stressed over the next two months. I’ll check in regularly with my therapist to track my progress and adjust my strategies as needed to make sure I’m on the right path.”

Additional SMART Goal Examples

Let’s look at some examples for each letter in the acronym SMART, which are both frequently occurring and even easy to implement for your clients.

Example #1	Goal: Becoming a Better Leader at Work
Specific	I will work on improving my leadership abilities to build a stronger bond of trust and support with my team. The goal is for my team members to feel that they can rely on me and genuinely enjoy working with me.
Measurable	To assess progress, I will conduct weekly surveys among my team, where my team members can rate how supported they feel on a scale of one to five besides including an open-ended feedback session. I will talk with my therapist based on the feedback to implement further improvements in myself.
Attainable	I feel equipped to take on this challenge, having been in this role for six months and bringing previous management experience to the table.
Realistic	Given the growth of our company and my role within it, I recognize that becoming a better leader is essential not just for my own success but for the development of my team.
Time-Oriented	This will give me tangible feedback, and with the guidance and insights from my therapist, I’ll be able to adjust my approach before we take on new projects or bring on additional staff.
Example #2	Goal: Reduce Stress Through Meditation
Specific	I will use meditation to reduce my stress levels.
Measurable	I will meditate for 10 minutes every morning.
Action-Oriented	I will set a timer on my phone to ensure I meditate for the full 10 minutes each morning or put a sticky note in multiple places to remind me.
Realistic	I have the time in the morning and a quiet space to meditate without distractions.
Time-Oriented	I will meditate daily for one month, track how my stress levels change and formulate with my therapist about how I can minimize my stress levels further.
Example #3	Goal: Improving Emotional Regulation
Specific	I will focus on managing my emotions more effectively and try and cultivate a sense of calm in my daily life.
Measurable	To track progress, I’ll maintain a nightly journal where I rate my mood on a scale from 1 to 5. Additionally, every Friday, I’ll reflect on my journal entries from the week to assess patterns and identify areas for improvement.
Attainable	I feel confident in my ability to take on this challenge, given my current self-awareness and the tools I’ve learned so far through mindfulness practices with my therapist.
Realistic	Considering my schedule and current responsibilities, this approach seems manageable. I can dedicate a few minutes each evening to journal and reflect on my emotional state.
Time-Oriented	I plan to evaluate my emotional regulation progress over the next 30 days, adjusting my techniques and approach as needed to ensure improvement.

These examples show how the SMART framework can help implement beneficial goals through precise, actionable steps, allowing your clients to walk toward their desired well-being.

How Therapists Set SMART Goals

Setting SMART goals with your clients is about more than just creating a list; it’s a partnership. As a therapist, your role is to help your clients transform abstract aspirations into clear, actionable objectives while fostering a sense of ownership and empowerment.

Establishing trust:  Trust is the foundation of any effective therapy. When your clients are unsure or hesitant to open up, you must create a safe, nonjudgmental space for them to explore their thoughts and emotions. Using motivational interviewing techniques, like asking open-ended questions and reflecting on their responses, aids in deepening trust and understanding.

For example, when a client expresses frustration with their anxiety, you might ask, “What does that anxiety feel like for you?” This invites them to explore their feelings more deeply and lays the groundwork for specific, meaningful goals.

Listening for emotional and verbal cues: As a therapist, you listen beyond words, picking up on emotions and subtle cues. One of your clients might mention a new project and may have a personal issue against it, with their tone or body language revealing deeper concerns.

For example, hesitation about a recent promotion could indicate stress or imposter syndrome, offering a chance to set goals around confidence-building or stress management.

Person-centered language: It’s important to use language that centers on your client’s desires, not external expectations. Instead of framing goals as obligations (“You should focus on…”), push them to voice their own aspirations with questions like, “What would you like to work on?” or “What change would you like to see in your life?” This subtle shift authorizes your client to take ownership of the process, making their goals feel more personal and doable.

Breaking down goals into actionable steps: Uncertain goals breed frustration and inaction. To avoid this, break broad desires into specific, measurable steps. For instance, if one of your clients wants to “feel better about themselves,” assist them in specifying what that might look like, perhaps starting a daily self-care routine or practicing positive self-talk. By putting the goal in one’s sight, you not only provide clarity but also increase the likelihood of a positive outcome.

Addressing barriers: Every goal-setting discussion should also address potential obstacles. Identifying barriers early and brainstorming solutions ensures the goals are both achievable and sustainable. Whether it’s time management, lack of motivation, discipline issues, or external stress, tackling these challenges makes the path ahead clearer and more realistic for you and your client.

By fostering a space of trust, actively listening to your client’s cues, and using person-centered language, you help them take the first step toward impactful and lasting change. Through SMART goals, you give them the gauntlet to transform aspirations into achievable realities. 

How to Make SMART Goals Last

Setting SMART goals is only half the battle, and ensuring that your clients stay committed and on track is just as important. There are several strategies you can use to help clients stay invested and keep working toward their target.

Strategies for commitment

• Break it down: Smaller short-term goals are easier to achieve than larger long-term ones. Divide it into tangible, bite-sized milestones that your client can achieve in shorter periods. This keeps them boosted and builds momentum.
• Celebrate milestones: Positive reinforcement through celebrating small victories builds strength and keeps your client packed with energy. Acknowledging progress boosts self-esteem and reinforces your client’s commitment to your therapy.
• Create accountability: Both you and your client should hold each other accountable. Regular check-ins and back-and-forth honest communication paired with progress tracking create a shared responsibility, which is key for your client to stay on the right path.
• Visualize progress: Visual aids, like charts or graphs, can be powerful tools in helping clients visualize their success. Seeing progress in a more digestible form can be a huge incentive, making the journey feel more concrete.
• Reframe setbacks as learning opportunities: It’s important to recognize that setbacks are a natural part of the process. Help your client view challenges as opportunities for growth, not as failures. This shift in mindset can keep motivation high and prevent discouragement when things don’t go as planned.
• Make it part of their routine: Incorporating the goal into your client’s daily life increases the likelihood of favorable output. Assist your client in merging small actions toward their goal into their regular routine, whether it’s a set time each day for reflection or habit formation or tying goal-related tasks to something they already do.
• Encourage flexibility: Life can be unpredictable, so hone your client to remain adaptable when obstacles arise. If necessary, adjust timelines or alter strategies to accommodate new challenges. Flexibility and openness set the stage for the goal to remain in your and your client’s sight even in the face of unforeseen changes.
• Set a deadline for reflection: You should advise and hold your client to take a step back and assess their progress periodically. This could be a weekly or monthly check-in where you both reflect on what’s working, what isn’t, and what needs to be changed or replaced. Regular reflection keeps goals for the purpose and aligns them with the desired values.
• Leverage support networks: Encourage your clients to share their goals with close friends, family, or colleagues besides you. This emotional support and encouragement from others can provide an extra layer of assistance, especially when the journey gets tough for your clients.

By embracing these strategies, your clients will not only stay focused on their goals but also cultivate a mindset that turns challenges into stepping stones, setting them up for lasting success.

Streamlining Your Therapy with Simply.Coach’s HIPAA-Compliant Software

As therapy evolves, digital tools like Simply.Coach are becoming essential in enhancing efficiency and client outcomes. 

A standout feature of Simply.Coach is its comprehensive goal-setting functionality, allowing you to define, track, and adjust SMART goals tailored to each of your client’s needs. Simply.Coach assists in keeping your clients engaged, ensuring their therapy goals remain a central focus. The progress-tracking further builds upon this, helping you and your client track all the progress made and make adjustments as needed or celebrate!

Incorporating SMART goals provides structure and clarity, helping clients set realistic, actionable, and time-bound goals that lead to measurable progress. This process not only supports your client’s growth but also offers a dynamic way to celebrate achievements of the SMART goals you set while staying flexible as their needs evolve.

By using and integrating your SMART goals with Simply.Coach, you can create a more engaging therapy experience. Sign up for Simply.Coach’s free trial or schedule a call today and start organizing and managing your therapy practice like never before!