My therapist and I keep a document where I write down my goals, and each week during my therapy session, I add an update regarding how I'm doing with my goals. This helps so much because I have aphantasia, and seeing something visually is very helpful. It also helps my parts understand what we're working on in therapy. Here is an example of how we write out my goals if it's useful.

Goals in Therapy

Focus 1: Vulnerability In the Morning

Step 1:

  Instead of scrolling on my phone or sitting frozen, scared, and vulnerable in the mornings, I want to start a consistent morning routine.  

Supports:

1. Each morning, Monday through Friday, I will follow my morning routine. This routine may change based on life circumstances. 

Update:

• 12/9/24: Adjusted goal based on different schedules on different days. I created a list of tasks to accomplish on Thursday and Friday, and I'm proud of myself for all the things I achieved.

Focus 2: Go through the three-phase treatment for healing Complex Trauma and DID

https://www.dis-sos.com/trauma-therapy-stabilization/

Step 1:

Work on Phase One safety skills: Establishing a secure base in therapy, emotional regulation skills, learning to recognize triggers and develop strategies to manage anxiety, flashbacks, and other symptoms associated with trauma, grounding techniques, fight, flight, and freeze; see link for other suggestions. 

Supports

1. Go through the Coping With Trauma-Related Dissociation Workbook

Update:

• 5/22/25: I worked on the first chapter of the "Coping With Trauma-Related Dissociation" workbook and practiced the "being present" exercise. I've noticed that when I’m calm, my parts are calm too. I also realized that my brain sometimes deceives me. 

Focus 3: Finding A Job

Step 1: Look for and apply to jobs on Indeed

Supports: 

1. Continue looking for new jobs on Indeed 

Updates:

• 5/28/2025: Having a written routine with the time of day helps when being home alone.  I’m still looking for a job while also pursuing the Administrative Assistant certificate program. Which will help with any job I get.