CBT Worksheet
Goal Chunking
Break a daunting goal into manageable steps — then schedule your way to the top, one step at a time.
🎯
Set Your Goal
Define what success looks like — specific, meaningful, and something that matters to you right now
🪜
Chunk It Down
Break a daunting task into small, achievable steps so it stops feeling impossible to start
📅
Schedule It
Commit to specific times and days so your first steps turn into real action, not good intentions
🌱
Build Momentum
Each completed step is evidence that you can do it — and makes the next step feel a little easier
How to use this worksheet
Start by choosing a goal that matters to you — something you have been avoiding or putting off. Write down what "done" looks like at step 10, then figure out where you are today. Fill in the steps in between. You don't need to plan everything at once — focus on just the next one or two steps, schedule them, and build from there.
1
Set Your Goal
Choose a goal that is personally meaningful to you — something you have been avoiding, or that feels left undone and is affecting how you feel. Think about what you're not doing that, if you tackled it, would make a real difference.
Dealing with unopened post
Starting to exercise
Sorting a cluttered room
Reconnecting with a friend
Looking for a new job
Sorting finances
↓
2
Where Are You Now?
Before you map your steps, work out where you are starting from. Step 1 is "made no progress at all" and step 10 is "goal fully achieved." Where does your situation sit right now?
Tip
Things may not be quite as bad as step 1. Even a small amount of progress — or a situation that could be worse — might mean you are already at step 2 or 3. Be honest, but also be fair to yourself.
↓
3
Map Your Steps — The Staircase
Now fill in the steps between where you are now and your completed goal. Each step should feel like a manageable stretch — not too big to tackle, but enough to move you forward. Start with the steps nearest to where you are now; you don't have to plan every step straight away.
1
2
3
4
5
6
7
8
9
10
10
Your completed goal — fill in Step 1 above to see it here
9
8
7
6
5
4
3
2
1
Made no progress
↓
4
Make It SMART
A goal is much more likely to be achieved if it is SMART. Work through each prompt below, focusing on your first one or two steps — the ones you are going to tackle this week.
SSpecific — not vague
MMeasurable — you'll know when it's done
AAchievable — it will achieve what you hope
RRealistic — within your power to do it
TTime-limited — you know exactly when you'll do it
↓
5
Activity Schedule
Schedule your next steps into the coming week. Enter the day, the activity (which step you'll tackle), the time you'll do it, and — once you've done it — fill in the consequences row: what changed in your thoughts, feelings, actions, or impact on others.
Remember
You don't need to plan all five days now. Start with just the first step or two. After completing each one, fill in the "Consequences" row — this reflection is an important part of breaking the avoidance cycle.
| Planned activity | |||||
| Time of day to do activity | |||||
| Consequences — what changed: thoughts, actions, feelings, impact on others? |
↓
6
Reflect on Your Progress
After completing your first step or two, take a moment to reflect. What did the experience teach you? Did the reality match the fear you had about doing it?
Questions to consider
Was the step as hard as you expected? Did your worry about doing it match what actually happened? What have you learned about how you deal with tasks you've been avoiding?
🪜 Remember: You don't have to climb the whole staircase today. One step at a time is enough. Each step you complete is evidence that you can do it — and the next step will feel a little easier because of it.
Where should we send your worksheet?
We'll email you a PDF copy of your completed Goal Chunking worksheet.
Your answers are only used to generate your PDF.
SMART Goal Tracker
Facing new challenges can feel overwhelming, but breaking larger goals into smaller steps builds momentum and confidence. Set a clear goal using the SMART method, then break it down into manageable, scheduled tasks.
✂️ Keep It Short & Sweet
Keep tasks under an hour. For larger tasks, split them into smaller, more manageable parts.
⏲️ Use a Timer
For tasks that can't be split down, set a focused duration — like 45 minutes for job searching.
🔄 Nothing's Set in Stone
Flexibility is key. If a step feels too large or draining, revisit and revise your plan. Adjustments are okay!
🔕 Minimise Distractions
Turn off notifications and create a disturbance-free environment to help you stay focused.
1
Set Your Goal — The SMART Method
Whether it's building confidence, reducing worry, or trying new experiences, the SMART method helps you set a clear intention. Work through each letter below.
S
Specific
What do I want to accomplish?
M
Measurable
How will I know when I've met the goal?
A
Achievable
Is the goal able to be accomplished? How?
R
Relevant
Is the goal relevant to me and my circumstances?
T
Time Bound
When can I accomplish this goal by?
2
Break It Down Into Steps
List the small, specific tasks that move you toward your goal. Add how long each will take and when you'll do it. Tick each off as you complete it.
Done
Goal Task
Time Required
Schedule
© 2025 The Resource Library Limited. Adapted for ChatCBT.
Get Your PDF
Enter your email and we'll send your completed worksheet as a PDF.