Therapy Goals Worksheet

Set clear intentions so your therapy works for you — not the other way around.

Start with reflection:

What led me to seek therapy now?
What’s the main issue I want support with?
What patterns or behaviours do I want to change?

Short-term therapy goals (e.g. 4–6 weeks):

Long-term therapy goals:

What I need from my therapist:

Do I want feedback, reflection, tools, or just a space to unpack?
Do I feel safe enough to be honest here?

Things that make therapy harder for me:

Feeling judged or misunderstood
Sessions that feel vague or unstructured
Being pushed before I’m ready

Emotional Ownership Framework Template

Not every feeling is yours to carry. This is your tool to unpack what’s going on — and who benefits from it.

Use this check-in when you feel emotionally overwhelmed, guilty, reactive, or ashamed.

Step 1: What am I feeling?
(e.g. shame, guilt, anxiety, dread)
Step 2: Why is this feeling so strong right now?
(Does it echo something from childhood? A previous relationship?)
Step 3: How was I made to feel this?
(Was this emotion triggered by something said, done, or withheld? Was it manufactured?)
Step 4: Who benefits from me feeling this way?
(Does it stop me from setting boundaries? Does it keep someone else in control?)
Step 5: So… should I really be feeling this?
(Is this mine, or was it planted? Is it helping or harming me?)

Trigger Tracker

Understand your TTI emotional patterns so you can respond — not react.

Use this after strong emotional moments (outbursts, shutdowns, sudden shame, etc.)

Date
Tactic Used (What happened?)
1. Describe the behaviour or event
2. Where is the tactic in the blueprint?
3. How was the tactic applied (words, actions, setup)?
Internal Impact
1. How did you feel emotionally?
2. Any physical signs (tight chest, dissociation)?
Your Response
1. What did you say?
2. What did you do (fight, flight, fawn)?
Trigger Hit
1. What internal wound did it land on?
  (e.g. fear of being alone, not being believed, needing to prove worth)
2. Was it tied to:
  ▫ Emotional wound
  ▫ Conditioned behaviour
  ▫ Cultural narrative
  ▫ False belief
3. Where do you think this trigger comes from?

End of week reflection:

What patterns in tactics am I seeing?
What helped me regulate?
What situations caught me off guard?
What survival tool or healthy response should I try next time?

Disclaimer ┃Terms of Use ┃Privacy Policy

Disclaimer: This website offers peer-informed education and resources. It is not a substitute for legal or clinical advice. If you are in danger or experiencing a crisis, please seek immediate professional help.

Stand Again

Therapy Goals Worksheet

Emotional Ownership Framework Template

Trigger Tracker

Privacy Settings

Select all services

Website Translator

YouTube Video