What is a Goal Journal?
The Goal Journal is a committed action tool from ACT, or Acceptance and Commitment Therapy — a mindfulness-based behavioral therapy developed in the 1980s by psychologist Steven C. Hayes, influenced by behaviorism, cognitive psychology, and mindfulness traditions. ACT has been widely applied to anxiety, depression, trauma, and chronic pain.
The worksheet contains a single prompt asking clients to list three goals they would like to accomplish. This structure supports the ACT process of translating values into concrete, actionable objectives that guide behavior change.
How therapists use it
Introduce the Goal Journal when a client has identified their values and is ready to move toward committed action. Once clients are clear on their values, they are then in a stronger position to take committed action. Goals can come back into the picture as the vehicle through which values can be expressed, rather than as an ultimate benchmark of success in themselves. Use the client's responses to clarify which goals align with their stated values and to develop specific action steps in subsequent sessions.
Who is the Goal Journal for?
ACT fosters psychological flexibility — the ability to accept difficult emotions while committing to meaningful actions. The Goal Journal suits clients working toward behavior change across a range of conditions. ACT is efficacious for anxiety, depression, addiction, pain, and transdiagnostic groups. It works well for clients who benefit from concrete, written planning and who are ready to move from values clarification into action. The worksheet is less suited to clients in acute crisis or those not yet engaged with their values work.
What clients see
The client sees a single prompt asking them to list three goals they would like to accomplish. They fill in their responses directly on the worksheet, creating a record of their personal objectives to review and build upon in future sessions.
Modality fit
Committed action means engaging in large patterns of effective action that are driven and guided by core values. The Goal Journal operationalizes this process by asking clients to name specific goals, which become the concrete expression of their values and the foundation for behavioral change work.
Common questions
When should I introduce the Goal Journal in treatment?
Once clients are clear on their values, they are then in a stronger position to take committed action. Introduce this worksheet after values work is underway, when the client is ready to translate those values into specific objectives.
How does goal-setting fit into ACT?
Goals are the actionable components of values in Acceptance and Commitment Therapy (ACT). Knowing your values isn't sufficient for you to live a fulfilled life—you also have to take effective action, or action aligned with your values. In order to take effective action, you have to translate your values into achievable goals.
What do I do with the goals the client lists?
Use the three goals as a starting point for committed action planning. Help the client break each goal into smaller, specific steps and identify which values each goal reflects. Review progress and adjust goals as circumstances change.
Is this worksheet appropriate for all clients?
The Goal Journal works best for clients engaged in values work and ready for behavior change. It may be less helpful for clients in acute crisis, those not yet connected to their values, or those who struggle with written exercises.