MT2: SMART Values Goal Ladder
Virtual Coach
Work step-by-step through the Move Toward exercise with the virtual coach.
Introduction
A value like Creativity can inspire—but without concrete waypoints it’s easy to drift. SMART Values Goal Ladder converts that inspiration into a staircase of actions: the top rung states a Specific, Measurable, Achievable, Relevant, Time‑bound goal; each lower rung breaks it into bite‑size steps you can climb this week.
Instructions
Value Ladder — Guided Practice
Goal: Build one ladder for a chosen value today; climb the bottom rung within 48 hours.
Steps
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Write Value on Top Line (30 sec)
- What it means: Center your core value at the ladder’s summit.
- Concrete example (Value Creativity): CREATIVITY
- Quick tip: Use bold marker—keeps the “why” visible.
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Draft a SMART Goal (1 min)
- What it means: One sentence under the value: Specific + Measurable + Achievable + Relevant + Time-bound.
- Concrete example: “Finish a 10-page short story by Oct 1.”
- Quick tip: If it fails any SMART letter, tweak before moving on.
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Draw 4–6 Rungs (30 sec)
- What it means: Vertical ladder down the page; leave space beside each rung for colour block.
- Concrete example: Six evenly spaced lines.
- Quick tip: More than six? Split into two ladders.
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Brainstorm Micro-Steps (3 min)
- What it means: Starting at the bottom, list mini-actions that build upward in logical order.
- Concrete example:
1) Open doc & title
2) Outline plot in 5 bullets
3) Write 250 words daily ×7
4) Edit first draft
5) Ask friend for feedback
6) Submit story by Oct 1 - Quick tip: Bottom rung must feel laughably easy.
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Colour-Code Progress (1 min)
- What it means: Assign a colour to each rung (e.g., grey = pending, green = done). Fill as you climb.
- Concrete example: Bottom rung coloured green after action.
- Quick tip: Highlighters or sticky dots work great.
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Schedule Bottom Rung (1 min)
- What it means: Block calendar time for first action within 48 hours.
- Concrete example: Tomorrow 7 a.m. — open doc & title.
- Quick tip: Add phone alert titled “Rung 1”.
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Review Trigger (30 sec)
- What it means: Set weekly review reminder to colour new rungs and adjust.
- Concrete example: Sunday 6 p.m. recurring alert.
- Quick tip: Review maintains momentum.
Worksheet & Virtual Coach
FAQs
Goal feels too big even after six rungs.
Break ladder into two segments: Ladder 1 ends at draft, Ladder 2 covers revision. Small ladders climb faster.
Missed a rung deadline—start over?
No. Colour it orange for “delayed,” reschedule, and keep climbing. Momentum > perfection.
Can I have multiple ladders at once?
Stick to one active ladder per value to avoid dilution. Finish or pause before adding another.
What if my value spans life areas (e.g., Connection at work & home)?
Create separate ladders: “Connection–Work,” “Connection–Family.”
How soon should I see progress?
First rung done within 48 hrs gives an immediate win; full ladder typically finishes inside the SMART timeframe you set.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
