Lesson Plan
Goals and Effective Action Plan
Adults will clarify their personal goals and develop strategies using DBT interpersonal effectiveness skills to achieve these goals in social contexts.
This lesson is important because it equips adults with practical tools to define what truly matters to them and to navigate social situations skillfully to reach their objectives, leading to greater life satisfaction and personal agency.
Audience
Adults Class
Time
90 minutes
Approach
Interactive discussion, guided reflection, and practical application exercises.
Materials
Achieving Your Objectives with Skill (slide-deck), My Top 3 Aspirations (warm-up), Obstacle Course: Problem Solving (activity), and My SMART Goals & Action Steps (project)
Prep
Review Materials and Set Up Room
15 minutes
- Review all generated materials: Goals and Effective Action Plan (this lesson plan), Achieving Your Objectives with Skill, My Top 3 Aspirations, Obstacle Course: Problem Solving, and My SMART Goals & Action Steps.
- Ensure projector and screen are ready for the slide deck.
- Arrange seating for group discussion and individual reflection.
Step 1
Introduction & Warm-Up
15 minutes
- Welcome participants and introduce the session topic: setting goals and using DBT skills for effective action.
- Facilitate the My Top 3 Aspirations warm-up activity. Allow time for sharing, either in small groups or as a whole class.
Step 2
Understanding Goals and Effectiveness
20 minutes
- Use the Achieving Your Objectives with Skill to present key concepts of goal setting and interpersonal effectiveness (Slides 1-4).
- Lead a discussion on the importance of clear goals and how ineffective communication can hinder progress. Ask: "What makes a goal 'good'?" and "How has ineffective communication impacted your goals?"
Step 3
DBT Interpersonal Effectiveness Skills
20 minutes
- Continue with the Achieving Your Objectives with Skill to introduce and explain DBT interpersonal effectiveness skills (Slides 5-8), focusing on DEAR MAN and GIVE.
- Provide examples and encourage participants to share situations where these skills could be useful.
Step 4
Activity: Obstacle Course: Problem Solving
20 minutes
- Introduce the Obstacle Course: Problem Solving.
- Divide participants into small groups and instruct them to work through the scenarios, applying the DBT skills discussed.
- Circulate to offer guidance and facilitate problem-solving.
- Bring the groups back together for a brief debrief, sharing key takeaways or challenging moments.
Step 5
Project Introduction & Wrap-Up
15 minutes
- Introduce the My SMART Goals & Action Steps as a take-home or in-class individual project.
- Explain the SMART goal framework and how to integrate interpersonal effectiveness skills into their action steps.
- Answer any questions and provide encouragement.
- Conclude the session by summarizing the main points and reinforcing the value of mindful goal-setting and skillful communication.
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Slide Deck
Welcome: Goals & Effective Action
What are we exploring today?
- Setting clear, meaningful goals
- Using DBT skills to achieve goals effectively
- Navigating social interactions with skill
Why is this important? To build a life worth living by achieving what matters to you!
Welcome to the session! Start by engaging participants, asking them what comes to mind when they hear 'goals' or 'effective action'. Briefly introduce DBT as a framework for building a 'life worth living'.
What's Your North Star?
What is a goal?
- A desired outcome or achievement
- A target to aim for
Why do we set goals?
- Provides direction
- Increases motivation
- Helps us measure progress
Think about a goal you have. Is it clear?
Prompt participants to think about a goal they have. Ask them to consider if their goal is clear and specific. Introduce the idea of 'vague' vs. 'clear' goals.
SMART Goals: Your Roadmap
Make your goals SMART!
Specific: Clearly defined, not vague.
Measurable: Can you track your progress?
Achievable: Is it realistic and attainable?
Relevant: Does it align with your values?
Time-bound: When do you want to achieve it by?
Example: Instead of 'Get healthy', try 'Walk 30 minutes, 5 days a week, for the next month to improve cardiovascular health.'
Discuss how unclear goals can lead to frustration. Introduce the SMART goal framework as a tool for clarity. Go through each letter and ask for examples from participants.
Effective Action: It's Not Just About You!
Why do we need 'effective action'?
- Many goals involve interacting with others.
- Our relationships impact our ability to reach goals.
- Interpersonal Effectiveness is about getting your needs met while maintaining relationships and self-respect.
Transition to the 'effective action' part. Explain that often, achieving goals involves other people. Highlight how poor interpersonal skills can derail even well-set goals.
DBT Skills: Interpersonal Effectiveness
What are DBT Interpersonal Effectiveness skills?
- Skills to help you:
- Ask for what you want or need
- Say no to unwanted requests
- Maintain self-respect
- Keep and improve relationships
These are tools for navigating social situations with grace and effectiveness.
Introduce DBT as a set of skills. Explain that 'Interpersonal Effectiveness' is one module. Emphasize that these are skills to learn and practice.
Getting What You Want: DEAR MAN
How to ask for what you want or say no effectively:
Describe: The situation factually.
Express: Your feelings and opinions.
Assert: Clearly ask or say no.
Reinforce: Explain the positive outcome.
Mindful: Stay focused on your objective.
Appear Confident: Eye contact, steady voice.
Negotiate: Be open to compromise.
Practice makes perfect!
Introduce DEAR MAN. Break down each letter. Use an example, like asking a friend for a favor. Emphasize practicing these steps.
Keeping Relationships: GIVE
How to maintain good relationships while achieving your goals:
Gentle: Be courteous, no attacks.
Interested: Listen actively, validate.
Validate: Acknowledge others' feelings.
Easy Manner: Use humor, be light-hearted.
Remember, relationships are valuable!
Introduce GIVE. Explain how it complements DEAR MAN by focusing on relationship maintenance. Discuss the importance of a balanced approach.
Your Path to Effective Living
Recap:
- Set clear SMART Goals.
- Use DEAR MAN to ask for what you want/need.
- Use GIVE to maintain strong relationships.
Your challenge: Pick one goal and one skill to practice this week! Small steps lead to big changes.
Summarize the key takeaways. Encourage participants to start practicing these skills in their daily lives. Emphasize that progress, not perfection, is the goal.
Warm Up
My Top 3 Aspirations
Take a few moments to think about your life right now. What are some things you really want to achieve or change? These don't have to be huge, life-altering goals; they could be small steps towards a bigger vision, or even things you wish were different in your daily life.
Write down your top 3 aspirations or desires below. Don't worry about how you'll achieve them yet, just focus on what you truly want.
Optional: If you feel comfortable, share one of your aspirations with a partner or the group. What makes this aspiration important to you?
Activity
Obstacle Course: Problem Solving
Instructions: In your small groups, read the scenarios below. For each scenario, discuss how the person could use the DBT Interpersonal Effectiveness skills (DEAR MAN & GIVE) to navigate the situation effectively and achieve their goal. Be prepared to share your strategies with the larger group.
Scenario 1: The Group Project Predicament
Your goal: To ensure your group project for an important course is completed on time and to a high standard. One group member consistently misses meetings and doesn't respond to emails, putting the entire project at risk.
How can you approach this group member using DEAR MAN and GIVE skills?
Scenario 2: The Overwhelming Request
Your goal: To maintain your boundaries and avoid burnout. A colleague (who is also a friend) asks you to take on a significant extra task that is outside your responsibilities and would require you to work late several nights this week, which you cannot do.
How can you say no effectively while maintaining your relationship with your colleague, using DEAR MAN and GIVE skills?
Scenario 3: The Family Disagreement
Your goal: To have your family consider your perspective on a joint financial decision, while also preserving family harmony. Your family is leaning towards a decision that you strongly disagree with, and you feel unheard.
How can you express your views and influence the decision, using DEAR MAN and GIVE skills?
Project Guide
My SMART Goals & Action Steps
This project will help you apply what you've learned about goal setting and interpersonal effectiveness to your own life. Choose one important goal that you want to work on. Then, use the SMART framework to define it clearly and outline action steps, incorporating DBT interpersonal effectiveness skills where relevant.
Part 1: Define Your Goal (SMART)
My Chosen Goal:
Now, let's break it down using the SMART criteria:
-
S - Specific: What exactly do you want to achieve? Who is involved? Where will it happen? When? Why is this goal important?
-
M - Measurable: How will you know when you've achieved your goal? What metrics or indicators will you use to track progress?
-
A - Achievable: Is this goal realistic and attainable given your resources and current situation? What steps can you take to make it happen?
-
R - Relevant: Does this goal align with your values and other life objectives? Is it meaningful to you?
-
T - Time-bound: What is your target date for achieving this goal? When will you start and finish?
Part 2: Action Steps & Interpersonal Effectiveness
List at least three concrete action steps you will take to achieve your SMART goal. For each step, identify if it involves interacting with others. If so, describe how you can use DBT Interpersonal Effectiveness skills (DEAR MAN or GIVE) to navigate that interaction successfully.
Action Step 1:
- Description of Action:
- Does this involve others? (Yes/No):
- If Yes, how will you use DEAR MAN / GIVE skills? (Be specific!)
Action Step 2:
- Description of Action:
- Does this involve others? (Yes/No):
- If Yes, how will you use DEAR MAN / GIVE skills? (Be specific!)
Action Step 3:
- Description of Action:
- Does this involve others? (Yes/No):
- If Yes, how will you use DEAR MAN / GIVE skills? (Be specific!)
Reflection:
What challenges do you anticipate in applying these skills, and how might you overcome them?