SMART Goals and Cognitive Behavior Therapy

Running Head: JOURNAL
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Name of the Student
Name of the University
Author Note

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Journal 4: SMART Goals
SMART stands for Specific, Measurable, Attainable, Relevant, and Time-Based
(Bjerke& ranger. 2017). Objectives during counselling, if set according to these standards,
will retain characteristics that are incredibly integral for getting over the problems that are
being addressed through the sessions. This reflective journal will be focusing on how to set
goals that are SMART and how they are beneficial.
The counsellor must set goals that are clearly defined and achievable for the clients because
it is the only way one can work towards dealing with the problematic issues. Specific goals
help people understand what exactly needs to be done without leaving questions behind,
making the purpose unclear (McLeod, 2002). The pursuit of particular goals is something that
requires manipulating the goal into something measurable or the specific goal gets a
particular figure or a quantity. For example, weight loss goals by 5 kilograms, per three
weeks happen to be quite a measurable goal. The goal has to be checked if is attainable.
Attainable goals are goals that can be afforded by us, can be adjusted within our lives and can
be given a certain amount of time and interest. If a goal is beyond our capabilities, it is as
good as nothing. The goal also has to be realistic enough to receive our time and attention and
should be afforded by us. Un-realistic goals should not be set because they will never be
attainable in normal circumstances and in order to achieve the, people might lose hard earned
balance in other sectors that are mandatory for sustaining them. The goal also has to be bound
by time. Each goal needs to have a specific time limit to develop the urgency of achieving it.
If the goals are met within the time limit, it helps in self-motivation and building confidence.
SMART goals make the attainment of goals meaning because of the specific nature of the
same. Smart goals present the kind of goals that not only helps the person retain interest that
also fulfils a lot of positives and carries a lot of weight simply because of how carefully

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thought of they are and positivity the attainment of it will bring (Jung, 2007). Numerous
issues require careful planning because these goals are bent towards the achievement of a
state that is free from the previous problems. Not only does the attainment of goals make a
person feel good about him or herself but also it brings about a lot of confidence in oneself
that propels people towards people setting more personal goals and achieving them.
The theories are fundamental in this context since the problems can only be addressed
by understanding the issues correctly. One of the most fundamental methods related to this
issue is the theory of active listening. All the people must be able to understand the
dimensions of the communications between the people. Therefore, the conversation can be
both verbal and nonverbal from all the aspects. There are three steps to this theory to be
implemented. These are comprehending, retaining and responding. Through the
implementation of these steps, a person will be perfectly able to attain the goals of his
professional career. The speaker should always listen to everything that the speaker is saying.
He or she should not let any external thoughts disturbing him. Then the listener should make
sure that he calls up everything that has been noted by the speaker. Furthermore, he should
respond to the mentioned things and actions should be taken.
SMART goals are examples of almost perfect goals that take into consideration the various
resources and constraints of the person before setting goals which rules out any chance of
setting goals that will be highly unrealistic and is most likely be ignored. This kind of
proficiency and requirement is only natural in counseling which makes SMART goals a
dependable process in the same.
Journal 5: Cognitive Behavior Therapy
Cognitive behavioral therapy CBT can be classified as a kind of psychotherapeutic
treatment responsible for helping patients make sense of their thoughts and emotions,