Pull from our list, or create your own.
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| | | | | Setting clear therapy goals can help guide the treatment process, measure progress, and ensure both you and your therapist are working toward the same objectives. But not all goals are SMART goals! (Yes, that's an acronym.) | | Keep reading to find five examples of SMART goals that you can use in your own therapy sessions. | | | | | | | Be well,
Morgan Mandriota
Newsletter Editor, Healthline |  | | Written by Morgan Mandriota
September 29, 2025 • 3.5 min read | | | | | | | |
| |  | | | | Need a SMART goal in therapy? Here you go! | | In order for a goal to be SMART, it must be: | - Specific: Clear and focused — you know exactly what you want to do.
- Measurable: You can count it or see the progress.
- Achievable: Realistic based on your time, energy, and resources.
- Relevant: It matters to you and helps your life or health in some way.
- Time-bound: Has a deadline or end date, so you know when you've reached it.
| | Depending on your needs, you can use this framework to create your own goal. If you're looking for inspiration, check out our examples below. | | SMART goal: Reduce anxiety. | - Specific Goal: Work on lowering how often and how strongly you feel anxious.
- Measurable: Keep track of your anxiety by writing it down or using a simple 1 to 10 scale.
- Achievable: Practice relaxing, try coping strategies, and make small lifestyle changes. It may take some experimenting to see what helps you most.
- Relevant: Feeling less anxious will improve your overall mental health and your day-to-day life.
- Time-bound: Aim for a significant reduction in your anxiety within 3 months by comparing with your notes or scale.
| | SMART goal: Enhance communication skills. | - Specific Goal: Aim to improve your talking and body language in everyday conversations.
- Measurable: Keep track of how many positive interactions you have with others. Write down what you tried and how it went.
- Achievable: Start with small steps, like practicing active listening.
- Relevant: Better communication will improve your relationships and help reduce misunderstandings.
- Time-bound: Aim to have a set number of good, effective conversations within 6 months.
| | SMART goal: Build self-esteem. | - Specific Goal: Focus on feeling more confident and having a more positive view of yourself.
- Measurable: You can track your self-esteem levels by using self-assessment tools.
- Achievable: Do activities that make you feel good about yourself and challenge any negative thoughts you may have. Adjust as you learn what works best.
- Relevant: This will enhance your personal growth and resilience.
- Time-bound: Aim to have noticeably higher self-esteem within 6 months. You can track this by journaling or checking in with yourself regularly.
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Talkspace is in-network with most insurance plans, but if you aren't covered, you can receive $85 off your first month with code HEALTHLINE85 at checkout. | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | |   | | | | | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | |  | | |  | | This edition was powered by | | growth. | | | | | | | | View in browser
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