Goals are so hard!! There are so many ways to do them. This is what works for me...

I find it helpful to start with a list of more abstract issues.

Issues:
-Relationships
-Panic Attacks
-Body Image
-etc

After that I go through and I make 2 lists of goals for each of the issues. The first list is of things that I need to resolve/talk about and the second list includes things that I can measure a difference with.

So for relationships it would be..

Things I need to resolve/talk about:
-Where the issues came from
-Get over ex
-Feel comfort in social situations
-etc

Things that I can measure:
-Go out with current friends at least once a week
-Talk to at least 3 strangers every week
-Make eye contact and smile when passing coworkers
-etc

And then I would do the same for panic attacks, body image, etc

Another way you can make goals is to think about what you want to do in the long term and then what you want to do in the short term. Sometimes it helps to make long term goals first and then base the short term goals off of what you're hoping for the future. If you're not sure what you want to do later - sometimes it helps to base the long terms goals off of what you're doing right now.

Whatever way you choose to do it.. just make sure that the goals you are setting are your goals and not your lovers or your fathers or your sisters or whatever. And in contrast - make sure that your goals aren't for other people. Just remember therapy is for you to improve yourself and not for others to improve you or you to improve others.

I hope this helps a little.