Finding Your Direction In Therapy

Finding Your Direction — Therapy Goals Worksheet

Before you begin

Welcome

This worksheet walks you through six short sections. There are no right or wrong answers — the goal is simply to get a clearer picture of where things stand, and where you’d like to go.

01 What you’ve been feeling, thinking, and doing lately
02 How much these are getting in the way of your life
03 What matters to you underneath the struggle
04 What you’d like to work toward in therapy

It takes about 10–15 minutes. You can be as brief or as detailed as you like — write in whatever way feels natural. At the end, you’ll get a summary you can print, save, or bring to your first session.

Your answers stay in this browser tab only — nothing is saved or sent anywhere unless you choose to print or download your summary. If you close the page, your responses will be lost, so plan to finish in one sitting.

Section 1 of 6

Moods & Feelings

Which of these have you been noticing lately? Select any that apply — you’ll have space to add your own words too.

I’ve been experiencing…

Anything else you’d add, in your own words?

Section 2 of 6

Thoughts & Beliefs

These are patterns of thinking people sometimes get stuck in. Check any that sound familiar.

I often notice thoughts like…

Any specific thoughts or beliefs that keep coming up?

Section 3 of 6

Behaviors & Patterns

Struggles with mood and thoughts often show up in what we do — or avoid doing. Select what fits.

I’ve noticed myself…

Anything else you do (or avoid) that feels connected to this?

Section 4 of 6

How Much Is This Getting In the Way?

For each area of life, slide to show how much these moods, thoughts, and behaviors are interfering — 0 means “not at all,” 10 means “a great deal.”

Section 5 of 6

What Matters Underneath It

Sometimes it helps to set the struggle aside for a moment and ask what you’d want if it weren’t in the way. There’s no need to have it all figured out — just write what comes to mind.

If these thoughts and feelings weren’t holding you back, what would you be doing differently? *

Think about a normal week — what would look or feel different?

What matters most to you — the things you want your life to be about?

Consider relationships, work, health, creativity, community, faith, family, growth — whatever feels true for you.

What would moving toward that look like, even in a small way?

This doesn’t need to be a big leap — even a small, doable step counts.

Section 6 of 6

Your Goals for Therapy

Now, put it together. This helps your therapist understand what “better” looks like to you — specifically.

What would you like to be different by the time you feel therapy has helped? *

Why does this matter to you?

Connecting a goal to what it’s in service of tends to make it stick.

How would you know things were improving? What would you notice?

Think of signs you — or people close to you — might actually observe.

Is there anything else you’d like your therapist to know as you’re getting started?

Complete

Your Summary

Here’s everything pulled together. Print or download this to bring to your first session — or your therapist may ask you to share it directly.

Tip: if the print window doesn’t open, press Ctrl+P (Windows) or Cmd+P (Mac) instead.