What is the theory behind this ACT Goal Setting worksheet?
Acceptance and Commitment Therapy (ACT) Is a type of Cognitive Behavioral therapy that focuses on bringing awareness and acceptance to one’s problematic thoughts and committing to replace them with value driven and meaningful behaviours. Once values have been identified an action plan needs to be set up to track progress of and motivate the behaviours that can help one achieve those values.
How will the worksheet help?
The worksheet will provide a five step goal setting template that is used in Acceptance and Commitment therapy to lay out a value-guided action plan. Committing to make a change and choosing value-driven behaviours is an essential part of this therapy.
How to use the worksheet?
Fill in the template according to the prescribed steps in the given order. Identify your values, then create a SMART goal based on those values. Reflect on the benefits of achieving that goal. Brainstorm possible obstacles in your way and how you can cope with them. End with a clearly written commitment that you must share with at least one person other than yourself.
ACT Goal Setting Worksheet
Step 1: What values will be guiding you to achieve your goal?
Step 2: Make your goal SMART
Step 3: Write down how achieving this goal will benefit you?
Step 4: Reflect on possible obstacles that could make it difficult for you to reach this goal. Write down what you can do to cope with them.
|Internal obstacles||External obstacles|
|How can I cope?||How can I cope?|
Step 5: Commit to achieving your goal ideally to someone else or to yourself out loud if no one is available. (mention SMART goal)
I commit to ________________________________________________________________________
Harris, R. (2020) The Reality Slap: How to Survive and Thrive When Life Hits Hard. Exisle Publications.
You can download this worksheet here.