Using CBT to set goals

Goals are an important part of measuring progress, if we have no goals, we have no direction and cannot measure our progress.

If we take as an example wanting to lose weight. Clients tend to have losing weight as their goal, but that goal needs to be a SMART goal. If you imagine losing weight as the goal in the distance, you will need goals along the way to show you are progressing.

An example of a SMART goal for losing weight would be:

S - Specific ( I will lose 500 grams a week and go to the gym 2 times a week).

M - Measurable ( I will weigh myself each week to see any change and do this for 2 months)

A - Achievable ( I have all the resources I need to achieve this).

R - Realistic ( Is this do-able? Am I setting the bar too high and sabotaging myself)

T - Timely (Am I giving myself enough time to achieve this goal?)

Goals need to be positively charged. So rather than " I am fat and need to lose weight", a goal would be " I want to be healthy so I can be around for my children". Rather than, "I don't want to be depressed anymore", the goal would be "I want to enjoy life more and return to doing things I love". Goals are easier to achieve when you can see the positive outcome.

Goals also need to be under an individuals control. this means, a goal cannot be dependent on someone else's behaviour or thoughts. We can only control our own thoughts, behaviour and feelings, not those of other people. Relying on someone else to motivate you, challenge you or do new behaviours with you relies on their progress and can stop our own.

Writing down goals has been shown to lead to better outcomes. It is not really understood why, but writing your goal, writing your progress and writing down the thoughts, beliefs and behaviours that hinder progress can help us achieve our goals quicker.

If you are trying to lose weight, conquer depression or deal with anxiety, CBT therapy has been shown to be very effective.

If you need help achieving a goal that would improve your life, please feel free to get in touch.

kmrcounselling - Karen Rushbrook

Goals need to be positively charged