Emotion Regulation
Values to Action – Structured Plan
Use this structured form to turn a value into a SMART goal with clear metrics, supports, and review checkpoints.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Value Statement
Write the value and why it matters. Example: “Creativity—expressing myself keeps me energized.”
2
SMART Goal
Define a goal that is Specific, Measurable, Achievable, Relevant, and Time-bound.
3
Action Steps & Metrics
List up to five actions with frequency/duration metrics (e.g., “Sketch 20 minutes, 3x per week”).
4
Supports & Obstacles
Note resources (people, tools) and barriers. Brainstorm solutions for each obstacle.
5
Review Date & Outcome
Set a check-in date to evaluate progress and adjust the plan.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Structured Example
Value: Community. SMART goal: Volunteer 2 hrs weekly for 8 weeks. Steps: apply to food pantry, attend orientation, block Saturdays. Supports: partner carpools. Obstacles: schedule conflicts → solution: swap shifts. Review: April 30.
Practice Activity
Complete one structured plan. Add reminders to your calendar for each action step and the review date.
Does your goal satisfy each SMART component?
Which obstacle feels most significant and how will you address it?
What metric will show you’re living the value?
When and how will you celebrate progress?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha