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DBT worksheet export
Values to Action – Structured Plan
Use this structured form to turn a value into a SMART goal with clear metrics, supports, and review checkpoints.
What this worksheet is for
Use this structured form to turn a value into a SMART goal with clear metrics, supports, and review checkpoints.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: values to action smart worksheet
Worksheet type: Support worksheet
How to practice it
Value Statement
Write the value and why it matters. Example: “Creativity—expressing myself keeps me energized.”
SMART Goal
Define a goal that is Specific, Measurable, Achievable, Relevant, and Time-bound.
Action Steps & Metrics
List up to five actions with frequency/duration metrics (e.g., “Sketch 20 minutes, 3x per week”).
Supports & Obstacles
Note resources (people, tools) and barriers. Brainstorm solutions for each obstacle.
Review Date & Outcome
Set a check-in date to evaluate progress and adjust the plan.
Real-world examples
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete one structured plan. Add reminders to your calendar for each action step and the review date.
Reflect and write
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?