HabitsTime

Sources checked claim by claim by an AI review. Approved for publishing by Oleksii Y. on 2026-10-18.

Goal setting worksheet

Write one goal before you start on it: what exactly you want, how you will count it, by when, why it matters and the first step. Then plan for what could get in the way. The worksheet below fills in as a sheet to print or save, and “Track this goal” sends it to the goal tracker. Print it empty to fill in by hand.

Free · No email · Prints on one page

S · What exactly do you want to do?

One goal, in words someone else would understand.

M · How will you count it?

A unit and the number that means done. Both are needed to track it later.

T · By when? (optional)
R · Why does it matter to you? (optional)

One line. It stays on your sheet.

A · What is your first step?

Small enough to do this week.

What could get in the way? (optional)

Pick an obstacle and a plan for it: “If …, then I will …”.

    “Print” here gives a blank worksheet to fill in by hand.

    The SMART letters on this worksheet

    Each field carries a letter, so the finished sheet spells S-M-A-R-T:

    S: what exactly

    One goal in plain words someone else would understand: “finish the online Spanish course”, not “get better at Spanish”.

    M: how you will count it

    A unit and the number that means done, like 30 lessons. It is what the goal tracker counts.

    A: your first step

    The first action, small enough to do this week. If you can't name it, the goal needs one more look.

    R: why it matters

    One line in your own words. It stays on your sheet and is never saved.

    T: by when

    A date, if the goal has one. With a date, the goal tracker shows about how much a week is left to do.

    Why the worksheet asks what could get in the way

    A 2006 meta-analysis of 94 independent tests found that implementation intentions, plans that link a set situation to a set action (if this situation comes up, then I will do that), had a positive effect of medium-to-large size on reaching goals (d = .65). The last part of the worksheet is up to three of these plans: “If I'm tired, then I will do the 2-minute version.”

    What happens to what you type

    The worksheet stays in this browser and is never sent anywhere. “Track this goal” saves only the goal, its unit, target and date on this device, in the goal tracker. Money, weight or body goals and New Year resolutions get a short note instead of a worksheet.

    Related tools

    • Goal tracker: log progress toward the number, with milestones and a weekly pace.
    • If-then plan: plan your response to up to 5 obstacles.
    • Habit plan: turn the first step into a small daily habit.

    If you need help now

    These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:

    • 988 Suicide & Crisis Lifeline

      988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.

    • Emergency services (911)

      US: call 911 if you or someone you know is in immediate harm or danger.

    • Samaritans

      Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.

    • Emergency services (999 or A&E) · NHS 111, mental health option

      England (NHS): call 999 or go to A&E now if someone's life is at risk or you do not feel you can keep yourself or someone else safe. If you need urgent help for your mental health, call 111 and choose the mental health option; NHS 111 online is available in England only, and Scotland, Wales and Northern Ireland have their own services.

    Elsewhere, call your local emergency number.

    Sources

    1. Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology 38:69–119. kops.uni-konstanz.de
    2. 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
    3. Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
    4. Contact a Samaritan. Samaritans. samaritans.org
    5. Where to get urgent help for mental health. NHS. nhs.uk
    6. Get help for your symptoms. NHS 111. 111.nhs.uk
    7. When to use NHS 111 online or call 111. NHS. nhs.uk