S

Specific: Define a mutually agreed-upon goal for the couple. For instance, the couple wants to establish better communication channels within a month.

M

Measurable: Detail how success will be measured. For instance, clear and open conversation should happen at least once a day without any arguments or misunderstandings.

A

Achievable: Make sure the goals are practical and achievable without causing undue stress on either partner. For example, the couple will attend weekly therapy sessions to learn new communication techniques.

R

Relevant: Ensure that the goals align with the couple's overall objectives of improving their relationship. Example, effective communication will improve understanding between the couple and reduce conflict.

T

Time-Bound: Dedicate a time limit for achieving this goal - a month, a quarter, whatever works best for the couple. An example would be to assess the improvement in communication after a month of couples therapy.

Action Plan:

1. Attend weekly couples therapy sessions to learn and practice effective communication strategies.

2. Implement a daily communication ritual, such as sharing highs and lows of the day over dinner.

3. Participate in communication exercises provided by the therapist, such as active listening or conflict resolution role-playing.

4. Schedule regular date nights or quality time to foster open and honest communication in a relaxed setting.

Accountability:

1. Therapist Guidance: Receive guidance and support from the therapist during sessions to stay accountable to the goals set.

2. Mutual Commitment: Both partners commit to actively participating in therapy sessions and implementing strategies learned.

3. Regular Progress Checks: Schedule regular check-ins with the therapist to review progress, discuss challenges, and make any necessary adjustments to the action plan.

4. Support System: Engage the support of friends or family members who can provide encouragement and accountability outside of therapy sessions.

Notes/Reflections:

1. Reflect on personal communication strengths and areas for growth.

2. Record examples of effective communication experiences and challenges encountered in daily interactions.

3. Note any triggers or obstacles to communication improvement and brainstorm potential solutions.

4. Celebrate milestones and successes in communication enhancement, no matter how small, to reinforce progress and motivation.