Getting Started with CBT Setting Goals

Before you can make meaningful changes, it helps to clearly define what you want to change and what outcomes you’re aiming for. This worksheet helps you map out where you are now and where you want to go - a starting point and an endpoint.

Step 1: Understanding the Issues

We often describe our problems vaguely: “I’m stuck,” “I’m anxious,” “Something just feels off.” But CBT starts with clarity. The goal here is to step outside of the problem and look at it from an objective, detailed perspective - just like describing symptoms to a doctor.

Instructions:

Identify a general issue you’d like to work on (e.g., anxiety, low mood, low motivation, self-esteem, avoidance). Then describe the specific ways this issue shows up in your life - in your thoughts, emotions, and actions.

What general issue would you like to work on?

(e.g., anxiety, low mood, low self-esteem, avoidance)

How does this issue show up in your life?

Describe specific situations, patterns, or challenges related to this issue.

What thoughts tend to come up when this happens?

(What runs through your mind in these moments?)

What emotions do you usually feel?

(Name the feelings that show up most often.)

What actions do you take - or avoid taking - when this happens?

(Think about your typical behavior or reactions.)

Step 2: Identifying goals

Now that you've identified where you are, it's time to define where you want to go.

Instructions:

Use the questions below to define one goal you’d like to work on. Try to be as specific and practical as possible - this will help you stay focused and track your progress.

What is one ultimate goal you'd like to work toward?

(Think big-picture: e.g., feel more confident, reduce panic attacks, improve relationships)

What would your life look like if this goal were achieved?

(What would be different in your day-to-day life? What would you be doing more or less of?)

What small, realistic actions could help you move toward this goal?

(Think about habits, situations, or choices that reflect progress in this area.)

How will you know if you're making progress?

(What signs or outcomes would show that you're moving in the right direction?)

Final Note

Take time to reflect on these sections. The more clearly you define your starting point and direction, the more effective your CBT work will be. Even writing these thoughts down - especially if they’ve been hard to name or face - is an important first step toward change. You’re not expected to solve everything at once. This is your starting blueprint - and it can grow with you.