Self-Paced / Optional

Gentle Goal Pyramid

Break one goal into layers, from the far dream down to a base small enough for a tired day, and build rest in as the foundation.

Self-Discovery

Beginner

Self-Paced / Optional

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Overview

Print for offline use during therapy or self-practice

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Printable PDF and PNG formats are also available in your dashboard

When to Use

When a goal feels too large to turn into a next action.
When you want to plan rest alongside a goal.
When you want one small step with a possible time or place.

How to Use

1
Write a rest layer first and name the larger goal at the top.
2
Describe what progress might look like partway there, then write small base steps.
3
Check whether the base feels manageable on a tired day and whether each step names a time or place; adjust freely.
4
Choose one base step for this week and note when and where, or leave it for later.

A large goal can be broken into layers without putting rest last. This optional pyramid leaves room for a long-term wish, a possible milestone and a base of small steps that can change with your needs.

The rest layer is planned first. Work from the dream through a next layer to a small base, check whether the steps fit a tired day and choose one for this week; there is no requirement to complete the upper layers now.

Optional and private. A goal can change or wait, and stopping to rest is part of the plan. If low mood, exhaustion or worry last for weeks, a health professional can help.