SMART Goal Worksheet

CREATING SMART GOALS

SMART Goals Worksheet — TBI Recovery Toolkit

Setting goals after a brain injury takes patience. This worksheet helps you build goals that are realistic for where you are right now — not where you used to be. Take breaks as needed. There are no wrong answers.

A note before you begin: After a TBI, your brain is working harder than before. It's okay to go slowly, take breaks, and return to this worksheet over multiple sessions.

Step 1

Start with what matters to you

Think about an area of your life you'd like to improve or get back to.

What area of your life would you like to focus on?

Why does this matter to you right now?

Step 2

Build your SMART goal

Each letter in SMART is a lens to sharpen your goal.

Specific

What exactly do you want to do?

Measurable

How will you know you are making progress?

Achievable

Is this realistic right now?

Relevant

Why is this important in your life right now?

Time-bound

What is your realistic timeline?

Step 3

Write your full SMART goal

Step 4

Check your goal against recovery realities

How much effort does this goal require on a typical day?

Physical energy 3

Mental / cognitive effort 3

Check any that apply to this goal

This goal can be broken into smaller steps if needed I can do this at a time of day when I usually have more energy I have (or can build) a reminder system to help me stay on track A trusted person knows about this goal and can offer support I have a plan for hard days or setbacks — I won't give up if I miss a step I've shared this goal with my care team

Step 5

Anticipate barriers and plan ahead

Possible barrier or challenge

How I might handle it

Step 6

Support and accountability

Who can support you?

How will you check in on your progress?

What will you do if you need to adjust this goal?

Step 7

Celebrate progress

How will you celebrate progress?

Remember: Completing this worksheet is already a step toward your goal.

When you're ready, submit your worksheet to review your completed goals and download a PDF copy.

Step 1

What matters to you

Focus area

Why it matters

Step 2

Your SMART components

Specific

Measurable

Achievable

Relevant

Time-bound

Step 3

Your full SMART goal

Step 4

Recovery realities check

Energy required

Physical: Mental:

Readiness checklist

Step 5

Barriers and strategies

Barriers

Strategies

Steps 6 & 7

Support and celebration

My support person(s)

How I'll check in on progress

If I need to adjust my goal

How I'll celebrate progress