Use this worksheet to plan one goal. It keeps the reason, desired outcome, process, evidence, constraints, first action, and review rule on one page so you can act without managing several competing plans.
Complete it in 15 minutes. If you cannot choose the goal yet, use How to Choose One Goal first.
One goal worksheet
Name the priority
My goal: _____________________________________________________________
Planning period: ____________________ to ____________________
Why this matters now: ________________________________________________
The value or responsibility it serves: ________________________________
Define the outcome
Describe the result you hope to reach. Keep it specific enough to review, while acknowledging dependencies outside your control.
Desired outcome: _____________________________________________________
Evidence of outcome progress: ________________________________________
What is outside my control: __________________________________________
Choose the process
Define one repeated action or milestone within your influence.
Process action: ______________________________________________________
Frequency or milestone: _____________________________________________
Cue time or place: ___________________________________________________
Minimum viable version: _____________________________________________
Check capacity and constraints
| Constraint | Current reality | Response |
| Time | ||
| Energy or health | ||
| Skill or knowledge | ||
| Money or materials | ||
| Access or support | ||
| Competing commitments |
Do not solve every possible obstacle. Address the constraint most likely to prevent the first action.
Photo by Isaac Smith on Unsplash
Choose evidence
| Evidence type | What I will record | How often |
| Process input | ||
| Near outcome | ||
| Context if relevant | ||
| Experience if relevant |
Use the smallest set of measures that can inform a decision. Do not create one total score.
Plan the first action
First action: ________________________________________________________
When and where: _____________________________________________________
If the expected situation does not occur I will: ______________________
Set the review rule
Review date: _________________________________________________________
At review, choose one decision:
- Keep when the process is workable and evidence supports continuing.
- Change when one feature needs adjustment.
- Stop when the goal is unsafe, no longer relevant, unattainable under current conditions, or not worth the cost.
Evidence required for a fair review: _________________________________
Seven-day action record
| Date | Planned action | Completed | Evidence | Context |
| 1 | Full / partial / no | |||
| 2 | Full / partial / no | |||
| 3 | Full / partial / no | |||
| 4 | Full / partial / no | |||
| 5 | Full / partial / no | |||
| 6 | Full / partial / no | |||
| 7 | Full / partial / no |
Review page
| Review question | Notes |
| What actions occurred | |
| What outcome changed or stayed stable | |
| What helped | |
| What created friction | |
| What remains uncertain | |
| What did the process cost | |
| What did I learn | |
| Decision | Keep / change / stop |
Next action: _________________________________________________________
Completed example
Goal: Complete a portfolio case study by 30 November to support job applications.
Outcome evidence: A reviewed case study with problem, method, work samples, and conclusion.
Process: On Tuesday, Thursday, and Saturday, begin one 35-minute writing block after breakfast. The minimum version is ten minutes.
Constraint: Client work can expand unexpectedly. The response is to choose the next section the evening before and move Saturday’s block to Sunday if required.
Review: After seven days, assess whether the cue worked, which section moved forward, and whether the block length fits. Keep the goal; change only the feature that evidence identifies.
Use the worksheet responsibly
This is an educational planning tool. Do not use a self-designed goal to alter medical treatment, impose unsafe food or exercise restrictions, or replace qualified professional advice. Stop when a plan materially harms wellbeing or safety.
What to do next
Download the worksheet, complete the first page, and start one seven-day experiment. Use the monthly goal review when the planning period reaches four weeks.
Editorial evidence notes
- Locke, E. A., and Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717. PubMed record and DOI.
- Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503. DOI.
- Harkin, B., et al. (2016). Does monitoring goal progress promote goal attainment? Psychological Bulletin, 142(2), 198–229. PubMed record and DOI.