Loading page…
Loading page…
Problem-Solving, Coping & Relapse-Prevention Lesson 8 of 10
Turn an intention into a specific, measurable, achievable, relevant, and timed goal. Choose a small first action and review your progress each week.
Goal: Draft one SMART goal today, review it every Sunday night for four weeks.
Setup: 10 min Weekly review: 5 min
S — Specific
What exactly will you do?
Example: “Walk outside.”
Tip: Use an action verb + clear context.
M — Measurable
How will you know it’s done?
Example: “7,000 steps (phone pedometer).”
Tip: Use numbers or yes/no completion.
A — Achievable
Confidence rating 1–10? Aim for 7 or higher.
Example: “Confidence 8/10.”
Tip: If it’s under 7, shrink the goal by 10–20%.
R — Relevant
What value (SM9) or problem (PR1) does it support?
Example: “Supports value: Vitality.”
Tip: Relevance increases motivation.
T — Timed
When, how often, start/finish dates?
Example: “Mon–Fri, before 8 p.m., next 3 weeks (July 1–21).”
Tip: Put dates in your calendar now.
Pick a Domain: Health, study, finance, relationships: where one change moves the needle.
Draft the SMART Line: Use the structure above to write one clear SMART goal.
Check Confidence (0–10): If it’s under 7, simplify the goal or extend the timeline.
Identify First Action Cue: Choose a 5-min-or-less starter step (e.g., lay out walking shoes tonight).
Schedule Weekly Reviews: Set a 15-min Sunday night check-in; rate progress (0–100%) and revise if needed.
0/10 lessons completed
Next up: Self-Compassion Break
Behavioral change sticks better when it’s planned and practiced in advance. Techniques like the Stress-Inoculation Imagery help you prepare for challenges before they happen, while the Relapse Prevention Plan outlines ways to stay on track when motivation dips. But even with good preparation, vague wishes like “I should get healthier” or “I’ll try harder next week” often fade fast. That’s where specific, structured goals make the difference.
A vague wish, like “I should work out more,” rarely survives Monday morning. A SMART goal (Specific · Measurable · Achievable · Relevant · Timed) turns that wish into a contract: “Walk 7,000 steps before 8 p.m. on weekdays for the next three weeks.”
Decades of research on goal-setting (Locke & Latham) show that writing one crystal-clear goal and a weekly check-in doubles completion rates compared with “do your best” intentions. SMART goals also dovetail with values work from SM9 and the activity data you’ve collected in Activity Schedule, 5-Minute Starter, and Mastery-Pleasure Ratings.
Can I have multiple SMART goals?
Start with one. After two successful review cycles you can run two, as long as they live in different domains.
What if life blows up the timeline?
Shift the T and re-check A. Adjusting is strategy, not failure.
Do I punish myself for misses?
No. Use misses as data. Ask “What blocked me?” then tweak cue, size, or support.
How does this differ from BA4 Graded Tasks?
SMART is the destination; Graded Tasks map the ladder. Use both together for big projects.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.
SMART Goal Sheet
Share a thought, ask a question, or tell us about your experience.
Your comment will be public here and in Community.
Loading comments…
