How To Set Therapy Goals (And Actually Reach Them)

The decision to start therapy is an important step to improving your mental health. Many people know they need help and want to start psychotherapy (AKA talk therapy), but they aren’t sure exactly what they want out of it — and if you’re reading this, that might be where you’re at right now.

Maybe you just know something’s off, and you haven’t been feeling like yourself in a long time. Or, maybe after months of asking yourself, “Do I need therapy?” you’ve decided it’s finally time to talk to a pro. That’s a great start, but before you’re in a therapist’s office (or logged into an online therapy session), having clear therapy goals can help you and your therapist work together more effectively and help you stay on track.

We’re breaking down what therapy goals are, why they matter, and how to set goals that make sense for you. 

What are therapy goals, and why are they important?

Therapy goals can serve as a north star, guiding you throughout your treatment. “Goals for therapy set a general direction for the conversations you’ll have and work you’ll do in therapy, " says licensed clinical psychologist Dr. Ryan Howes, Ph.D. “Therapy is often referred to as a journey, and the goal would be your destination.”

Additionally, clear goals help provide focus and give both the client and therapist something meaningful to track over time, says licensed clinical social worker Meredith Van Ness. Your therapist will keep these goals in mind as they come up with your treatment plan, especially if you’re struggling with a mental health condition.

Not to mention, having goals can be a great motivator. Talking about your hopes for your mental health with your therapist can get you hyped up and motivated to keep going. Seeing progress in and out of session, even in small ways, can give you the extra push you need to keep showing up and doing the work. Small wins add up.

Goals can also help you and your therapist know when you’ve made significant progress — and maybe even when it’s time to wrap up therapy or shift to reach a different goal. Remember: therapy goals aren’t set in stone. You can change your mind anytime. 

How do you decide on therapy goals?

The beauty of therapy is that it’s a partnership between you and your therapist, and you share a common goal: to make you feel better. You don’t have to go through any of your therapeutic journey alone, including the first step of coming up with your treatment goals. “Therapy goals are always a collaboration,” says Van Ness. “The client brings their lived experience and hopes for change, and the therapist helps shape those into clear, achievable steps.” 

If you don’t have any goals or even a general direction in mind, no worries. Figuring out your goals can be a goal in and of itself. “I have certainly had clients come to therapy who say, ‘I’ve wanted to come to therapy for a long time, but I’m not sure what I want to work on,’” Dr. Howes says. “That’s fine with me, because then we get to explore their life together and see if there are any areas of growth they may not be aware of.”

It’s not all up to you. Your therapist will be happy to help you take a step back and look at the bigger picture, giving you some ideas of goals you can work towards. 

What makes a good therapy goal?

“A good goal is both actionable and values-aligned,” says Van Ness. “It’s specific enough to measure but flexible enough to evolve as the client grows.” 

Another good idea is to utilize SMART goals — an acronym that stands for:

• Specific

• Measurable

• Achievable

• Realistic

• Time-bound

For example, let’s say you struggle with panic disorder and have frequent panic attacks. A not-so-great goal to set would be “I want to feel better and never have another panic attack again.” Sure, that’d be nice, but it isn’t totally realistic and is too broad. Instead, you can say, “I want to learn new coping skills over the next few months so I can reduce the number of panic attacks I have each week.” See the difference? This is a measurable goal, and something you and your therapist can certainly track and work together on.

The progress towards these goals is evidence of measurable change, says Dr. Howes. You can look back and think, “I was having five panic attacks per week three months ago, but I’ve had zero this week.”

That said, therapy goals don’t have to be perfect, rigid, or follow the SMART goal format. Therapy goals are meant to guide your treatment, not limit you. The key? Dive deeper than just wanting to “feel better.” Give your goals a little more structure and direction. 

What are some examples of therapy goals?

Need some help brainstorming or general inspiration? Here are some examples of concrete goals and approaches to reach them from Van Ness.

• Set and maintain healthy boundaries by practicing and learning to say “no” without guilt

• Reduce anxious thought spirals by practicing grounding tools like breathwork or thought-challenging techniques three times a week

• Improve sleep habits by setting a consistent bedtime routine and limiting screen time an hour before bed

• Build self-confidence by identifying one fear-based behavior and replacing it with a confident action each week, such as speaking up in a meeting or trying something new

• Increase emotional awareness by journaling daily for 5 minutes to track feelings and triggers, helping you recognize patterns and process emotions more clearly

Here is some more inspiration for therapy goals from Dr. Howes: 

• Find a healthy way to express anger

• Let down my emotional walls

• Learn to communicate clearly with my partner

• Work through past trauma from childhood

• Develop a good self-care routine

• Have fewer panic attacks

• Build a healthier relationship with family members

• Learn to like myself more

• Learn to forgive myself or others

How often should you revisit therapy goals?

“If you have a specific goal for your therapy, it will likely be part of each therapy session, but it can be helpful to re-evaluate and potentially change your goal every month or so,” Dr. Howes says. Together, you and your therapist can assess your progress and determine if you’ve been taking steps in the right direction to meet your goals. 

“You may find that the goals were too ambitious to achieve, or have already been achieved, so you’re ready to move on to your next goal,” he adds.

As you move throughout your therapy journey and revisit your previously set goals, cut yourself some slack and be kind to yourself. “Therapy isn’t about perfection—it’s about progress,” says Van Ness. “Growth doesn’t always look like a straight line, but every moment of self-awareness matters.”

Do you have to set therapy goals? 

No, you don’t necessarily *have* to set therapy goals. Some people start therapy just wanting a space to vent to an unbiased outside source or address emotions they’ve been putting off, and that’s completely valid. Not setting goals won’t necessarily mean that therapy won’t be helpful. 

“Many people come to therapy to generally know themselves better, without a specific problem to solve, and that’s just fine,” says Dr. Howes. “You can go to learn who you are and why you do what you do without needing a definite finish line in mind.” It’s all up to you and what you want to get out of your therapy experience. 

Additionally, it’s important to stay flexible, since the therapeutic goals you start with might not be what you end up working on in your sessions. “For example, someone may come to therapy because they have trouble sleeping, but after some exploration, we find that their sleep problems are due to a substance abuse problem, and they started using substances to help them cope with their anxiety, which is really rooted in unresolved trauma,” Dr. Howes says. “Bring goals if you have some, but be open to the idea that those goals may change, or you might need to dig a while to find out what is really the source of the problem.”

What steps can you take to achieve therapy goals?

Setting goals is easy — working towards them is the hard part. You won’t meet your goals overnight, and it’s important to stay patient and consistent. 

Here are some important tips:

Be honest with your therapist

Your therapist is here to help you, not judge you. Always be honest with them about what you’re going through. If you withhold information from them, you’re missing out on opportunities to get help. For example, if you’re pretending things are fine when they’re not, you’re only slowing down your growth. Sharing the extra vulnerable parts of yourself isn’t always easy, but it gives your therapist more information to help you even more.

Put in the work outside of sessions

Therapy isn’t just about the work you do in session. It’s crucial to practice what you’re learning in session in your day-to-day life, whether that’s practicing your coping skills daily, putting new boundary-setting or communication skills into practice, or doing something you’ve been avoiding. Your therapist might even give you “homework” like worksheets to complete, which is common with treatment modalities like cognitive behavioral therapy.

Take care of yourself

Taking good care of your physical and mental health will help you reach your therapy goals. When you’re feeling well mentally and physically, you’ll be better able to have the energy to work on your coping skills and put what you’re learning into practice. That means:

• Getting adequate, high-quality sleep

• Eating a healthy, balanced diet

• Exercising regularly

• Limiting/abstaining from alcohol and drugs

• Making time for activities you enjoy

Keep an open dialogue with your therapist

Don’t be afraid to voice your concerns with your therapist if you feel like you’re not making the progress you were hoping for — you two are a team working on your goals together, Dr. Howes says. “You might bring up something like, ‘I’ve been thinking about the goals I initially set for therapy, but I’m wondering if they need some adjustment,’” he adds. From here, you can work on an adjusted game plan together. It might feel awkward at first to bring up a concern like this, but therapists are used to these types of conversations.

Seek psychiatric care if needed

If you have a mental health condition and your symptoms are severe, it can be even harder to make progress in therapy. In some cases, your therapist might refer you to a psychiatrist, a type of mental health professional who can prescribe medication. The right prescription can help you get your symptoms under control, so you’re better equipped to do the work you need to do, both in and out of therapy sessions. For many people, a combination of psychotherapy and medication results in the best treatment outcomes. 

Need help finding a therapist?

Want to start therapy, but not sure where to begin? We have your back. Whether you’re struggling with a mental health condition like an anxiety disorder or depression, going through a major life transition, or looking for a safe space to vent, we can help you discover the right mental health services and treatment options for you. Just head here to select what you’re struggling with and the service types you’re looking for.  

Once you’ve found a therapist who’s the right fit for you, use this blog post as a guide to help you set effective therapy goals so you can start growing, healing, and feeling your best.