Effective Goal Setting

Adapting the SMART model to personal values

To translate values (which are abstract and general, such as "being healthy") into concrete actions, we use goal setting.

A classic tool in the field of coaching and management is the SMART model, but in this therapy a fundamental nuance is added. Goals must be Specific, Measurable, Adaptive, Realistic and Time-bound.

The "Adaptive" component replaces or complements the "Achievable" component, and refers to whether the goal actually improves the person's life and brings them closer to their values.

But the most important filter we add is: Is this goal Value Motivated? Often, people set technically "smart" goals (e.g., "lose 10 pounds in a month"), but the reasons behind them are avoidance ("because I hate my body") or social pressure ("so I won't be criticized"). These goals often fail or generate suffering even if they are achieved.

In the therapeutic process, we ensure that the goal ("to sign up for dance classes on Tuesdays") is anchored in a value ("to connect with my body and fun"), not in a rigid rule. This ensures that motivation is intrinsic and resilient to difficulties.

Staggered planning: from the immediate step to the long term

Sustainable behavioral change requires disaggregation. If a person has the courage to "cultivate knowledge," the goal of "getting a Ph.D." can be overwhelming and paralyzing when viewed in its entirety.

Therefore, we work with a structure of short-, medium-, and long-term goals. Long-term goals (e.g., "finish dissertation in 4 years") set the horizon.

Medium-term goals (e.g., "complete the literature review in 3 months") set milestones.

However, where the clinical magic lies is in the short-term or immediate goals.

We ask, "What is the smallest, ridiculously easy, concrete thing you can do today or tomorrow that will move you one millimeter in that direction?"

Maybe it's "read an article for 10 minutes" or "send a single email." By lowering the barrier to entry, we make it easier for the person to break inertia.

Success in these small steps builds self-efficacy and reinforces the pattern of engagement.

We are not looking for giant leaps that often end in falls, but the steady accumulatio