PACT Goals Worksheet

P	Purposeful	The goal serves a purpose for your long-term goal. It is contributing towards its achievement.
A	Actionable	The goal is based on actions the outcome of which is fully in your control
C	Continuous	The goal has actions that are consistent
T	Trackable	The goal can be tracked with a simple yes or no approach. You can ask yourself ‘Did my actions today contribute to achieving this goal?’

PACT goals can help you plan immediate actions that can bring you closer to your long-term goal. For example

I want to lose weight (an incomplete goal)

I have to consume 1500 calories and burn 200 calories a day for 30 days until I can reach my monthly weight loss goal of 4 kgs.

(A PACT goal telling you to start working towards your long-term goal of weight loss (purposeful) by calorie counting and exercising (continuous) that you are in full control of (actionable) and can easily track by the end of the day with a simple yes or no question. (trackable - Did I eat enough and burn enough calories today to get me closer to my goal?)

Think of a long-term goal and try writing your own immediate PACT goal like the example above:

Reference

Lanovici, D. (2022). SMART or PACT? Setting goals that work for you. Retrieved 20 November 2023 from https://www.vcita.com/blog/small-business-tips/setting-goals-the-smart-or-the-pact-way

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.