by Feeling overwhelmed, unsure what to talk about in therapy, or wondering what you’re really hoping to get out of it?
If so, you’re not alone—and this therapy goals worksheet is designed exactly for you.
Download the worksheet to help either clarify your needs or to clarify the needs of your client.
What Is This Therapy Goals Worksheet?
This free downloadable worksheet helps you figure out what brings you to therapy, what you want to work on, and how therapy can actually help you—not just in theory, but in real life.
It’s something I’ve used with dozens of clients at PaulWellness.com to cut through the confusion and create a sense of direction early in the process.
Whether you’re new to therapy or starting fresh, this tool helps you hit the ground running.
Here’s What’s Inside the Worksheet
Think of this as your personal therapy map—just you, your thoughts, and a safe space to figure things out before your first (or next) session.
You’ll explore:
- Why you’re considering therapy right now
- The top 3 goals you hope to achieve
- What’s helped or hurt in the past (coping tools that worked vs. didn’t)
- Your current support system
- Your therapy style preferences (because one size doesn’t fit all)
- Any fears or hesitations you want to be honest about
In other words: this worksheet helps you show up to therapy with clarity, confidence, and a plan.
Why This Worksheet Matters
A lot of people walk into therapy not knowing what to expect.
That’s normal—but it can also delay progress.
This therapy goals worksheet acts like a mirror. It reflects what’s going on inside, even when words are hard to find.
It helps:
- Break the ice if you’re nervous to open up
- Boost your sense of control in the process
- Guide your therapist toward what matters most to you
- Keep therapy goal-focused and intentional
Quick Example: What It Can Reveal
Let’s say you’ve been overwhelmed, snapping at loved ones, and struggling to sleep.
You know you need help—but how do you even start?
This worksheet might guide you to realize:
- You’ve been burned out for months
- You’re craving more emotional balance and better boundaries
- You’ve already tried powering through alone—and it hasn’t worked
Now imagine walking into therapy with that kind of clarity.
How to Use It (Takes 10 Minutes or Less)
- Download the free PDF below
- Print it or fill it out digitally
- Answer as honestly as you can—there are no wrong answers
- Bring it to your therapy session or just keep it for yourself
👉 Download Your Free Therapy Goals Worksheet (PDF)
Or visit PaulWellness.com to access all our therapy tools.
FAQs
How long does it take to fill out the worksheet?
Most people complete it in 10–15 minutes. It’s designed to be quick and easy but insightful.
Do I need to be in therapy to use this?
Nope. This is great whether you’re already in therapy, just considering it, or somewhere in between.
Can I bring this to my therapist?
Absolutely. Therapists appreciate when clients reflect on their needs—it sets the stage for more effective work together.
What if I don’t know my goals?
That’s what the worksheet is for. You don’t need all the answers—just start where you are.
Bottom line: If you’re starting therapy and wondering how to get the most out of it, this therapy goals worksheet is a game-changer.
It helps you get clear on what matters—before you’re even asked, “So what brings you in today?”
