Goal-setting is an important way to ensure you get what you want in the future. The more comprehensive you are, the more likely you will be to reach your goals. Use the following worksheet to comprehensively set attainable goals.
Goal Evaluation Training (GET)
Example responses are in italics.
Goal: What are you going to achieve? (Be as specific as possible. State in positive terms. Make it attainable, i.e. not too big.)
To be able to cope better with my anxiety in social situations.
Time: How long do you hope it will take to achieve? (Be realistic and give yourself time.)
Within 6 months.
Plan: What steps are needed to achieve your goal? (Be as specific as possible.)
- Go to therapist weekly
- Do relaxation exercises daily
- Focus on breathing when I feel anxious
Potential Obstacles: What things might get in the way of your plan to achieve your goal?
- No time, working too much
- Forgetting to do things
Plan to Handle Obstacles: What steps are needed to handle or avert these obstacles?
- Do relaxation on lunch break
- Wear a rubber band around my wrist as a reminder
Coping with Discouragement & Lack of Motivation: What are you going to do if you get discouraged or lose motivation?
- Get my parents involved to help motivate me
- Call my therapist
Recovery Plan: How are you going to respond to “slips” if you veer away from plan? What steps would be needed to get back on track if you slip off track?
- I won’t just give up.
- I won’t feel like 1 slip has ruined everything.
- I’ll ask my therapist how to get back on track.
- I’ll remember why I’m doing this.
Signs of Success: How will you know when you are achieving your goal? What are the first signs that you are being successful? (Be as specific as possible if you can.)
- I’ll be going to appointments and doing the exercises daily
- I’ll be more comfortable being social, talking to people more
- I won’t be focused on my heart rate and my voice with talking to others.
Rewards: How will you reward yourself when you are successfully achieving your goal?
- I’ll tell myself “good job”
- I’ve asked my parents to give me praise when I’m improving
- I’ll get a pizza at the end of each week that I’ve improved
Reason: Why are you going to achieve this goal?
Because my anxiety is keeping me from doing important things.
Losses: What do you stand to lose if you don’t achieve it this time?
I’ll keep avoiding people and end up alone.
Gains: What do you stand to gain when you are achieving this goal?
I’ll be able to be more social and make friends.
Difference in Your Life: What difference will it make in your life when you are achieving this goal?
I’ll have closer and more fulfilling relationships, and I’ll feel better about myself.
Value: How does this support who you are and who you want to be? How is this related your ideals? How is this related to the values important to you in many areas of your life?
I would like to be a better friend and a better person. Helping people and being a good friend is important to me. This will help me be a better person, be a better friend, and be a part of society.
Past Experience: When have you been a little more like this in the past? In what other situations have you been better able to be like this? When have you experienced even a “taste” of your goal?
I was more like this in college.
Past Achievements: What important goals have you reached in the past? What have you achieved?
- I stopped smoking
- I graduate college
Resources: Skills, past experience, or support to help you reach your goal.
- I am willing to try anything
- I am a hard worker
- When I set my mind on something, I can do it.
- I find support in my religion.