DIALECTICAL BEHAVIORAL TRAINING
  • Dialectical Behavioral Lessons
  • INDEX
  • Intro DBT
    • 0-1 PDF Preview
    • Goals of Skills Training
  • MINDFULNESS
    • 1-1 Intro to Mindfulness >
      • 1-1 PDF Preview
      • 1-1 HOMEWORK
    • 1-2 'WHAT' SKILLS >
      • 1-2 PDF Preview
      • 1-2 HOMEWORK
    • 1-3 One-Mindfully 'HOW' SKILL Pt. 1 >
      • 1-3 PDF Preview
    • 1-4 'HOW' Skills PART 2 >
      • 1-4 PDF Preview
    • 1-5 WISEMIND >
      • 1-5 PDF Preview
    • 1-6 Being and Doing Mind >
      • 1-6 PDF Preview
    • 1-7 The Middle Path >
      • 1-7 PDF Preview
    • 1-8 Skillful Uses >
      • How to find
      • Morning
      • Pain Management >
        • Scientific Studies
      • Binge Eating >
        • Scientific Studies
      • Fear >
        • Scientific Studies
      • Addiction >
        • Scientific Studies
      • ADHD >
        • Scientific Studies
      • Sleep >
        • Scientific Studies
  • DISTRESS TOLERANCE
    • FIND THE DISTRESS TOLERANCE SKILL
    • 2-1 Introduction to Distress Tolerance
    • 2-2 PRO/CONS
    • 2-3-TIPP >
      • 2-3 PDF Preview
    • 2-4 STOPP >
      • 2-4 PDF Preview
    • 2-5- ACCEPTS >
      • Managing Distress With the DBT Skill “ACCEPTS”
      • distraction (A.C.C.E.P.T.S.)
      • A-Activities
      • C-Contribute
      • C-Comparisons
      • E-Emotions
      • P-Push Away
      • T-Thoughts
      • S-Sensations
      • 2-5 PDF Preview
    • 2-6 IMPROVE >
      • Anything to Stop the Pain
      • DBT Distress Tolerance.. IMPROVE Skills
      • Prayer
      • Relaxation
      • One Thing in the Moment
      • Vacation
      • Encouragement
      • 2-6 PDF PREVIEW
    • 2-7 Urge Surfing >
      • Riding the waves
      • Urge Surfing beat cravings
      • 2-7 PDF PREVIEW
    • 2-8 Willingness vs. Willfulness >
      • DBT DECODED: WILLINGNESS VS. WILLFULNESS
      • Distress Tolerance Skills: Willingness vs Willfulness
      • 2-8 PDF Preview
    • 2-9 Realty Acceptance PART 1 / Cognitive Distortions >
      • (Thinking Errors)
      • Cognitive Distortions
      • 2-9 PDF Preview
    • 2-10 Realty Acceptance PART 2 / Cognitive Distortions >
      • 2-10 PDF Preview
    • 2-11 Half-Smile >
      • How to practice Half-Smiling:
      • HALF-SMILING EXERCISES:
      • Things to make you smile
      • 2-11 PDF Preview
    • 2-12 Radical Acceptance >
      • Radical Acceptance
      • What It Really Means to Practice Radical Acceptance
      • Dialectical Behavior Therapy: Radical Acceptance
      • 2-12 PDF Preview
    • 2-13 Willing Hands >
      • Accepting Reality Body
      • Willing Hands
      • 2-13 PDF Preview
    • 2-14 Turn the Mind >
      • 2-14 PDF Preview
    • 2-15 Self-Soothing >
      • 2-15 PDF Preview
      • Everything's going to be Okay
      • The Sensory Connection
      • Self-Soothe Questionnaire
      • B-1 Earthing
  • EMOTION REGULATION
    • 3-1 What is Emotional Dysregulation? >
      • 3-1 PDF Preview
      • EMOTIONAL DYS REGULATION
      • Emotion Regulation ov
    • 3-2 How Emotions Help Us >
      • 3-2 PDF Preview
      • The Important Role of Emotions
      • What Is Emotion, Anyway?
      • Why You Need Emotional Intelligence
    • 3-3 The Value Of Uncomfortable Emotions >
      • 3-2 How Emotions Help Us
      • Pain and Suffering
      • Think Motivation
    • 3-4 Myths About Emotions >
      • What do you believe?
      • Emotions Myths:
      • Myths Worksheet
    • 3-5 Body Reactions >
      • Your Emotional Anatomy
    • 3-6 Labeling Emotions >
      • Primary alive
      • 7 basic primary
      • What is an Emotion?
      • Naming Our Feelings Makes Us Happier
    • 3-7 Primary Emotions >
      • 3-7 Primary Emotions
    • 3-8 Secondary Emotions >
      • Primary Emotion And Secondary Emotion
      • Primary Emotions vs. Secondary Emotions
    • 3-9 DIFFERENTIATING >
      • ReWriting the Script
      • EFT
    • 3-10 Check the Facts >
      • Over-Interpreting
      • Check the Facts
    • 3-11 Problem Solving >
      • 5 Steps PS
      • Problem Solving and Finding Solutions in DBT
    • 3-12 Mindfulness and Surfing E >
      • Giving permission to feel
      • Learning How to Feel Again
      • 5 Ways to Surf Emotional Waves
      • Emotion Wave Cycle
    • 3-13 pt 1 Opposite Action >
      • Opposite to Feeling
      • Opposite Action makes it better.
    • 3-14 pt 2 Opposite Action >
      • 10 Practical Ex pt 1
      • 10 Practical Ex pt 2
    • 3-15 ABC >
      • Using ABC PLEASE Skills
      • “Don't Let Your Emotions Run Your Life”
      • Build Your Self-Esteem Through Building Mastery
      • The Power of Coping Ahead for Triggering Situations
    • 3-16 PLEASE >
      • How a head cold will affect your brain
      • Diabetes and Mood
      • 15 'Hygiene Hacks'
      • Eat a Rainbow
      • Can What You Eat Affect Your Mental Health?
      • 8 Food Additives Sabotaging Your Mood
      • Mood and Sleep
      • The exercise effect
    • 3-17 VITALS >
      • The mountain climber in me...
      • Motivation Check Your V.I.T.A.L.S
    • 3-18 SMART Goals >
      • Writing SMART Goals
      • S.M.A.R.T. GOAL SETTING
    • 3-19 BEHAVIOR
  • INTERPERSONAL EFFECTIVENESS
    • 4-1 Interpersonal Effectiveness - INTRO >
      • 4-1 PDF Preview
    • 4-2 PT. 1 Factors that Reduce IE. >
      • 4-2, 1 PDF Preview
    • 4-2 PT. 2 IE Myth Breakers >
      • 4-2 , 2 PDF Preview
    • 4-3 Prioritizing Values >
      • 4-3 PDF Preview
    • 4-4 Modulating Intensity >
      • 4-4 PDF Preview
    • 4-5 DEARMAN >
      • 4-5 PDF Preview
    • 4-6 AID GIVEN >
      • 4-6 PDF Preview
    • 4-7 FAST >
      • 4-7 PDF Preview
  • Between The Modules
    • DBT Diary Cards >
      • 21 Days to Make a Habit
      • Print and Write
      • 0-2 PDF PREVIEW
    • 0-3 Mindfulness Overview
    • Chain Analysis >
      • How to Do a Chain Analysis to Change Problem Behaviors
    • Christmas Mood Survival >
      • C-1 Pre-Christmas Jitters >
        • Holiday Stress
        • Getting Through
        • 10 ways
      • C-2 INTRO to CHRISTMAS MOOD SURVIVAL
      • C-3 CHRISTMAS >
        • In Balance
        • 5 DBT Skills for Surviving the Holidays
        • Self Sooth Box
        • 30 Grounding Techniques to Quiet Distressing Thoughts
      • C-4 MOOD >
        • How to think assertively
        • 3 ways to emotionally survive visits with family during holidays
      • C-5 SURVIVAL >
        • LONELINESS DURING HOLIDAY
        • Surviving Christmas through unhappy memories
  • Group Info
    • What previous students and staff members would like you to know
    • GROUP DESCRIPTION
    • Rules >
      • Respect
    • Home Work Commitment
    • Group Leaders
    • Sponsorship
    • New Member Required Reading >
      • 01 STEPS TO JOIN OUR LESSON GROUPS
      • Agreement Form
      • ​THE DBT ADVANTAGE OF PEN TO PAPERhttps://peerguideddbtlessons.weebly.com/print-and-write.html
      • Homework Materials
      • Trigger Warning Protocol
  • Waiting List for Lesson Group
    • Paypal Payments
  • Contact Us
  • DBT Therapists with Telehealth

The Essential Guide to Writing S.M.A.R.T. Goals
by Emily Esposito​
Do you get overwhelmed at the beginning of a project? Do you struggle to boost team productivity? 

The secret to alleviating common project challenges is to set specific goals. S.M.A.R.T. goals are designed to provide structure and guidance throughout a project, and better identify what you want to accomplish. This method is especially effective in helping employees set goals that align with company.
Picture
What Are S.M.A.R.T. Goals?
​S.M.A.R.T. goals are a relatively new idea. In 1981, George T. Doran, a consultant and former director of corporate planning for Washington Water Power Company, published a paper called, “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.” In the document, he introduces S.M.A.R.T. goals as a tool to create criteria to help improve the chances of succeeding in accomplishing a goal. 
 
The acronym stands for: 

S – Specific
When setting a goal, be specific about what you want to accomplish. Think about this as the mission statement for your goal. This isn’t a detailed list of how you’re going to meet a goal, but it should include an answer to the popular ‘w’ questions:
  • Who – Consider who needs to be involved to achieve the goal (this is especially important when you’re working on a group project).
  • What – Think about exactly what you are trying to accomplish and don’t be afraid to get very detailed.
  • When – You’ll get more specific about this question under the “time-bound” section of defining S.M.A.R.T. goals, but you should at least set a time frame.
  • Where – This question may not always apply, especially if you’re setting personal goals, but if there’s a location or relevant event, identify it here.
  • Which – Determine any related obstacles or requirements. This question can be beneficial in deciding if your goal is realistic. For example, if the goal is to open a baking business, but you’ve never baked anything before, that might be an issue. As a result, you may refine the specifics of the goal to be “Learn how to bake in order to open a baking business."
  • Why – What is the reason for the goal? When it comes to using this method for employees, the answer will likely be along the lines of company advancement or career development.
 
M – Measurable
What metrics are you going to use to determine if you meet the goal? This makes a goal more tangible because it provides a way to measure progress. If it’s a project that’s going to take a few months to complete, then set some milestones by considering specific tasks to accomplish.

A – Achievable
This focuses on how important a goal is to you and what you can do to make it attainable and may require developing new skills and changing attitudes. The goal is meant to inspire motivation, not discouragement. Think about how to accomplish the goal and if you have the tools/skills needed. If you don’t currently possess those tools/skills, consider what it would take to attain them.

R – Relevant
Relevance refers focusing on something that makes sense with the broader business goals. For example, if the goal is to launch a new product, it should be something that’s in alignment with the overall business objectives. Your team may be able to launch a new consumer product, but if your company is a B2B that is not expanding into the consumer market, then the goal wouldn’t be relevant. 


T – Time-Bound
Anyone can set goals, but if it lacks realistic timing, chances are you’re not going to succeed. Providing a target date for deliverables is imperative. Ask specific questions about the goal deadline and what can be accomplished within that time period. If the goal will take three months to complete, it’s useful to define what should be achieved half-way through the process. Providing time constraints also creates a sense of urgency.
​The Easiest Way to Write S.M.A.R.T. Goals
​When it comes to writing S.M.A.R.T. goals, be prepared to ask yourself and other team members a lot of questions. The answers will help fine-tune your strategy, ensuring the goals are something that’s actually attainable. While you should be as realistic as possible, it’s important to approach writing S.M.A.R.T. goals with a positive attitude. After all, this is something that you want to achieve.
 
This doesn’t have to be a daunting experience; in fact, it should be quite illuminating. Below we demonstrate how to write S.M.A.R.T. goals for two typical business scenarios: completing a project and improving personal performance. 
https://www.smartsheet.com/blog/essential-guide-writing-smart-goals
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  • Dialectical Behavioral Lessons
  • INDEX
  • Intro DBT
    • 0-1 PDF Preview
    • Goals of Skills Training
  • MINDFULNESS
    • 1-1 Intro to Mindfulness >
      • 1-1 PDF Preview
      • 1-1 HOMEWORK
    • 1-2 'WHAT' SKILLS >
      • 1-2 PDF Preview
      • 1-2 HOMEWORK
    • 1-3 One-Mindfully 'HOW' SKILL Pt. 1 >
      • 1-3 PDF Preview
    • 1-4 'HOW' Skills PART 2 >
      • 1-4 PDF Preview
    • 1-5 WISEMIND >
      • 1-5 PDF Preview
    • 1-6 Being and Doing Mind >
      • 1-6 PDF Preview
    • 1-7 The Middle Path >
      • 1-7 PDF Preview
    • 1-8 Skillful Uses >
      • How to find
      • Morning
      • Pain Management >
        • Scientific Studies
      • Binge Eating >
        • Scientific Studies
      • Fear >
        • Scientific Studies
      • Addiction >
        • Scientific Studies
      • ADHD >
        • Scientific Studies
      • Sleep >
        • Scientific Studies
  • DISTRESS TOLERANCE
    • FIND THE DISTRESS TOLERANCE SKILL
    • 2-1 Introduction to Distress Tolerance
    • 2-2 PRO/CONS
    • 2-3-TIPP >
      • 2-3 PDF Preview
    • 2-4 STOPP >
      • 2-4 PDF Preview
    • 2-5- ACCEPTS >
      • Managing Distress With the DBT Skill “ACCEPTS”
      • distraction (A.C.C.E.P.T.S.)
      • A-Activities
      • C-Contribute
      • C-Comparisons
      • E-Emotions
      • P-Push Away
      • T-Thoughts
      • S-Sensations
      • 2-5 PDF Preview
    • 2-6 IMPROVE >
      • Anything to Stop the Pain
      • DBT Distress Tolerance.. IMPROVE Skills
      • Prayer
      • Relaxation
      • One Thing in the Moment
      • Vacation
      • Encouragement
      • 2-6 PDF PREVIEW
    • 2-7 Urge Surfing >
      • Riding the waves
      • Urge Surfing beat cravings
      • 2-7 PDF PREVIEW
    • 2-8 Willingness vs. Willfulness >
      • DBT DECODED: WILLINGNESS VS. WILLFULNESS
      • Distress Tolerance Skills: Willingness vs Willfulness
      • 2-8 PDF Preview
    • 2-9 Realty Acceptance PART 1 / Cognitive Distortions >
      • (Thinking Errors)
      • Cognitive Distortions
      • 2-9 PDF Preview
    • 2-10 Realty Acceptance PART 2 / Cognitive Distortions >
      • 2-10 PDF Preview
    • 2-11 Half-Smile >
      • How to practice Half-Smiling:
      • HALF-SMILING EXERCISES:
      • Things to make you smile
      • 2-11 PDF Preview
    • 2-12 Radical Acceptance >
      • Radical Acceptance
      • What It Really Means to Practice Radical Acceptance
      • Dialectical Behavior Therapy: Radical Acceptance
      • 2-12 PDF Preview
    • 2-13 Willing Hands >
      • Accepting Reality Body
      • Willing Hands
      • 2-13 PDF Preview
    • 2-14 Turn the Mind >
      • 2-14 PDF Preview
    • 2-15 Self-Soothing >
      • 2-15 PDF Preview
      • Everything's going to be Okay
      • The Sensory Connection
      • Self-Soothe Questionnaire
      • B-1 Earthing
  • EMOTION REGULATION
    • 3-1 What is Emotional Dysregulation? >
      • 3-1 PDF Preview
      • EMOTIONAL DYS REGULATION
      • Emotion Regulation ov
    • 3-2 How Emotions Help Us >
      • 3-2 PDF Preview
      • The Important Role of Emotions
      • What Is Emotion, Anyway?
      • Why You Need Emotional Intelligence
    • 3-3 The Value Of Uncomfortable Emotions >
      • 3-2 How Emotions Help Us
      • Pain and Suffering
      • Think Motivation
    • 3-4 Myths About Emotions >
      • What do you believe?
      • Emotions Myths:
      • Myths Worksheet
    • 3-5 Body Reactions >
      • Your Emotional Anatomy
    • 3-6 Labeling Emotions >
      • Primary alive
      • 7 basic primary
      • What is an Emotion?
      • Naming Our Feelings Makes Us Happier
    • 3-7 Primary Emotions >
      • 3-7 Primary Emotions
    • 3-8 Secondary Emotions >
      • Primary Emotion And Secondary Emotion
      • Primary Emotions vs. Secondary Emotions
    • 3-9 DIFFERENTIATING >
      • ReWriting the Script
      • EFT
    • 3-10 Check the Facts >
      • Over-Interpreting
      • Check the Facts
    • 3-11 Problem Solving >
      • 5 Steps PS
      • Problem Solving and Finding Solutions in DBT
    • 3-12 Mindfulness and Surfing E >
      • Giving permission to feel
      • Learning How to Feel Again
      • 5 Ways to Surf Emotional Waves
      • Emotion Wave Cycle
    • 3-13 pt 1 Opposite Action >
      • Opposite to Feeling
      • Opposite Action makes it better.
    • 3-14 pt 2 Opposite Action >
      • 10 Practical Ex pt 1
      • 10 Practical Ex pt 2
    • 3-15 ABC >
      • Using ABC PLEASE Skills
      • “Don't Let Your Emotions Run Your Life”
      • Build Your Self-Esteem Through Building Mastery
      • The Power of Coping Ahead for Triggering Situations
    • 3-16 PLEASE >
      • How a head cold will affect your brain
      • Diabetes and Mood
      • 15 'Hygiene Hacks'
      • Eat a Rainbow
      • Can What You Eat Affect Your Mental Health?
      • 8 Food Additives Sabotaging Your Mood
      • Mood and Sleep
      • The exercise effect
    • 3-17 VITALS >
      • The mountain climber in me...
      • Motivation Check Your V.I.T.A.L.S
    • 3-18 SMART Goals >
      • Writing SMART Goals
      • S.M.A.R.T. GOAL SETTING
    • 3-19 BEHAVIOR
  • INTERPERSONAL EFFECTIVENESS
    • 4-1 Interpersonal Effectiveness - INTRO >
      • 4-1 PDF Preview
    • 4-2 PT. 1 Factors that Reduce IE. >
      • 4-2, 1 PDF Preview
    • 4-2 PT. 2 IE Myth Breakers >
      • 4-2 , 2 PDF Preview
    • 4-3 Prioritizing Values >
      • 4-3 PDF Preview
    • 4-4 Modulating Intensity >
      • 4-4 PDF Preview
    • 4-5 DEARMAN >
      • 4-5 PDF Preview
    • 4-6 AID GIVEN >
      • 4-6 PDF Preview
    • 4-7 FAST >
      • 4-7 PDF Preview
  • Between The Modules
    • DBT Diary Cards >
      • 21 Days to Make a Habit
      • Print and Write
      • 0-2 PDF PREVIEW
    • 0-3 Mindfulness Overview
    • Chain Analysis >
      • How to Do a Chain Analysis to Change Problem Behaviors
    • Christmas Mood Survival >
      • C-1 Pre-Christmas Jitters >
        • Holiday Stress
        • Getting Through
        • 10 ways
      • C-2 INTRO to CHRISTMAS MOOD SURVIVAL
      • C-3 CHRISTMAS >
        • In Balance
        • 5 DBT Skills for Surviving the Holidays
        • Self Sooth Box
        • 30 Grounding Techniques to Quiet Distressing Thoughts
      • C-4 MOOD >
        • How to think assertively
        • 3 ways to emotionally survive visits with family during holidays
      • C-5 SURVIVAL >
        • LONELINESS DURING HOLIDAY
        • Surviving Christmas through unhappy memories
  • Group Info
    • What previous students and staff members would like you to know
    • GROUP DESCRIPTION
    • Rules >
      • Respect
    • Home Work Commitment
    • Group Leaders
    • Sponsorship
    • New Member Required Reading >
      • 01 STEPS TO JOIN OUR LESSON GROUPS
      • Agreement Form
      • ​THE DBT ADVANTAGE OF PEN TO PAPERhttps://peerguideddbtlessons.weebly.com/print-and-write.html
      • Homework Materials
      • Trigger Warning Protocol
  • Waiting List for Lesson Group
    • Paypal Payments
  • Contact Us
  • DBT Therapists with Telehealth