How Clients Can Set Good Therapy Goals

People come to therapy with the idea of “feeling better.” However, it is even more beneficial if the client can be more specific in defining what “feeling better” involves. I often will use what is known as the Magic Wand Question. Basically, a therapist will ask a client to imagine that a magic wand will be waved over their life while they are sleeping, and then the next day, the client’s life will not have any of the same problems they are currently having. Then you get the client to describe what that life would look like.

This approach focuses on describing a positive future, so it is easier to determine what the client sees as obstacles right now, and what it would look like if those obstacles were removed. Another benefit of this question is that it helps the client identify what they would do differently, and what they view as their strengths and resources. Once you have a desired outcome, then it is easier to break that down into the steps that need to be taken to achieve that outcome. This also helps clients think about what they want, rather than what they don’t want. That helps with creating a positive reframing of a desired outcome.

Goals for therapy should focus on behaviors and actions and changes, rather than on subjective feelings. Feelings are very temporary, so they are not the best gauge of progress. I encourage my clients to come up with therapy goals such as, lowering scores on depression or anxiety questionnaires, improving social support networks, starting a hobby or activity, learning specific coping strategies, setting healthy limits and boundaries, improving self-esteem, strengthening current relationships, or learning assertiveness skills. These are all objective, observable goals. Feeling better will happen as a result of these behavioral changes.

Before you have your first session, or soon after, sit and think about what you would like to learn, and how you would like to behave differently, if therapy were to be a successful experience for you. Think about what improvements you would like to make in your ability to regulate your own emotions, or cope with stress. Maybe you would like to think about your strengths and weaknesses differently than you do now. Maybe you would like to make improvements in your routines and decision-making. Thinking about all of these things will help you when your therapist asks you for your therapy goals.

Ilia Jones is a Licensed Professional Counselor (LPC), practicing in Suwanee, Georgia. She has been in private practice since 1998, and holds a Master’s Degree in Counseling from Georgia State University. Ilia uses cognitive behavioral therapy (CBT) in her approach, and has additional training and certifications in Level 1 – Team-CBT from the Feeling Good Institute, and Supportive Parenting for Anxious Childhood Emotions (SPACE). Feel free to reach out to Ilia to schedule an appointment using the client portal links.