Long, Medium, and Short-Term Goals

First: turn your immediate wants into specific measurable goals.

Second: Look at the list of goals you now have. What other life goal would you like to add?

Tip: think about how you want your life to be. What will it be like when you can say you love your life, you love who you are with, and you love what you do, how you are a person and how you spend your time? Add any goals that you really want to achieve and that will keep you motivated.

SMART Goal	Date

Mood Diary

You may find it useful to use a mood dairy. Each day, estimate how you have been feeling on a scale of 0 – 100 per cent.

	Week 1	Week 2	Week 3	Week 4	Week 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Belief Rating Record

Keep clear on the progress you are making towards you goals by checking your belief and commitment to you new thoughts and feelings.

On your record sheet, keep a check on how your belief in your thoughts is changing. To do this, it is useful to rate how strongly your believe a particular with 0 equalling ‘no belief’ and 10 equalling ‘I totally believe this thought’.

Activating event you experienced about which you had a negative feeling. What I was aware of	Irrational belief or irrational evaluation you had about this activating event What I thought	Rate belief in automatic thoughts. (0-10)	Effective new thinking or answer – the result of challenging your original irrational belief.	Re-rate belief in negative automatic thoughts (0-10)	Finally, rate belief in effective new thinking. (0-10)