Image of someone's hand holding a red post-it note reading, "set goals".

Goal setting template

Having a structured way to clarify your values and set meaningful goals can make a huge difference when you feel stuck, weighed down, or unsure where to start.

I had absolutely no dreams or objectives when my psychological state was at its worst. As a result, I knew I had to figure out what purpose(s) I wished to pursue in life to feel better again.

Due to these personal struggles, I came up with a step-by-step template/routine you can use to figure out what’s important to you and where to focus your goals:

  1. Step 1: Clarify your core values

Ask yourself:

    • What do I care about most in life?
    • When have I felt most alive, proud, or fulfilled?
    • Which qualities do I admire in others?

Write down 5–7 values that resonate with you. (For example: health, learning, family, creativity, kindness, freedom, stability.)

For me, it was being in good physical shape and reconnecting with my best friends and family.

  1. Step 2: Identify your life areas

Image of a fit black woman cutting fruit while smiling.

Break life down into key domains.

You can use a “life wheel” structure:

    • Health and well-being (physical + mental).
    • Relationships (family, friends, partner, community).
    • Work and career (job, purpose, skills).
    • Personal growth (learning, hobbies, spirituality).
    • Lifestyle (finances, environment, daily habits).
    • Contribution (helping others, giving back).

Rate each area on a scale of 1–10 (satisfaction right now).

  1. Step 3: Spot the gaps
    A white puzzle with a missing jigsaw puzzle piece in the middle.

Look at your ratings and ask yourself:

    • Which areas matter most to me?
    • Where am I least satisfied?
    • Which gaps feel urgent, and which can wait?

Pick 1–2 areas to focus on first. (Don’t do everything at once since that’s overwhelming.)

I know how exhausting depression can be, and that’s why I’m telling you not to spread yourself too thin. You’re better off starting too easy than risking being swamped.

  1. Step 4: Define meaningful goals

For each area you chose:

    1. Vision → “What would this look like if it were ideal for me?”
    2. Motivation → “Why does this matter to me?”
    3. Actionable Goal → Write it in a SMART format (Specific, Measurable, Achievable, Relevant, Time-bound).

Example:

    • Area: Health and well-being
    • Vision: “I want to feel more energetic and less sluggish.”
    • Motivation: “Better energy helps my mood and confidence.”
    • SMART goal: “I will exercise 3x per week for at least 30 minutes for the next 2 months.”

Making goals “SMART” aids in making your objectives concrete and easy to track progress.

  1. Step 5: Break goals into habits

A person smiling while surrounded by cards with healthy habits written on them.

Big goals need tiny steps to succeed.

Ask yourself:

    • What’s the smallest possible action I can take?
    • How can I make it realistic with my current energy and mood?

For instance: Instead of “meditate 20 minutes daily,” start with “2 minutes of breathing before going to bed.”

I started going for a short 5-minute walk in nature and lifting weights for just 5–10 minutes.

  1. Step 6: Review and adjust
    • Check in weekly: What worked? What didn’t? (Why didn’t it work?)
    • Celebrate small wins (Consistency matters much more than intensity).
    • Adjust goals if they feel too heavy or misaligned.

Quick template (You can copy and fill it out)

A hand marking a black checklist.

  1. My top values: __________
  2. My life area ratings (1–10): __________
  3. The 1–2 areas I want to focus on now: __________
  4. Vision for this area: _________
  5. Why it matters (motivation): __________
  6. SMART goal: __________
  7. First tiny step I can take: __________
  8. Check-in date: _________

Conclusion

This framework is effective because it combines values-based living (important in acceptance and commitment therapy, or ACT) with practical goal setting.

Research shows that goals aligned with personal values are more motivating and sustainable than goals based on external pressure or “shoulds”.

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It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!

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