SFBT Goal Setting
Feeling stuck? Solution-Focused Brief Therapy (SFBT) shifts focus from problems to solutions.
This quick guide will help you set goals, build on your strengths, and track progress—one small step at a time.
What is Solution-Focused Goal-Setting?
Rather than focusing on what’s wrong, this approach highlights what’s working (exceptions) and how small changes can lead to big progress.
Steps to Set and Achieve Your Goals
1. Define Your Goal
Imagine a better future:
“If a miracle happened overnight, what’s the first sign things are different?”
Turn that vision into a positive goal:
Instead of “I don’t want to feel anxious,” try “I want to feel calm in meetings.”
2. Make Your Goal SMART
Ensure it’s:
Specific: What do you want?
Measurable: How will you track progress?
Achievable: Is it realistic?
Relevant: Why does it matter?
Time-bound: When will it happen?
3. Scale Your Confidence
Rate your confidence: 1 to 10.
“What got me to this point?”
“What’s one step I can take to move up the scale?”
4. Build on Strengths and Past Success
Think of a time you handled something well:
What worked?
What resources do you have now (people, tools, skills)?
5. Break the Goal into Small Steps
Big goals can feel overwhelming. Start small:
Organize your desk for 10 minutes.
Write tomorrow’s to-do list.
6. Track and Celebrate Wins
Reflect:
Where was I when I started? Where am I now?
Celebrate progress, no matter how small.
7. Plan for Setbacks
Setbacks are normal! Stay solution-focused:
“What can I try differently next time?”
“What coping skill will help me stay on track?”
Example
Goal: “Feel more connected to friends.”
SMART Goal: “Meet one friend for coffee weekly for the next month.”
Confidence Level: 5/10
Next Step: Send a text to a friend today.
Celebrate: Reflect on how the meetup felt and treat yourself.
