✨ Episode Summary

In this episode of the Music and Therapy Podcast, Keana W. Mitchell explores how to set realistic, intentional, and healing relationship goals for 2026. Building last week’s theme of therapy as maintenance, Keana explains how therapy and goal‑setting work hand in hand to nurture growth, sustain progress, and strengthen emotional resilience.

Listeners will learn how to use the SMART framework to create goals that are specific, measurable, achievable, relevant, and time‑bound. Keana shares practical examples for couples, singles, and personal growth, along with five guided exercises and a weekly homework assignment to help you move from reflection into action.

This week’s featured song is Under the Tree by podcast artist Emory Rose. This song is a powerful reflection on self‑awareness and clarifying what you want in a partner and having the love you desire comes with intentionality and not by chance. The music ties beautifully into the episode’s theme of setting intentional goals for love and connection.

📚 What You’ll Learn

• Why therapy as maintenance lays the foundation for lasting growth.
• The science behind goal‑setting and motivation (Locke & Latham’s Goal‑Setting Theory).
• How SMART goals transform vague intentions into actionable steps.
• Practical examples of relationship goals for couples, singles, and personal growth.
• Five healing exercises to help you set and embody your goals.
• A reframing practice to strengthen belief in your ability to achieve your goals.

🧘 Healing Exercises Featured

1. Vision Journaling
2. SMART Goal Mapping
3. Somatic Grounding Breath
4. Couple’s Alignment Exercise
5. Singles’ Visualization

📝 Homework Assignment

Choose one relationship goal for 2026. Write it down using the SMART framework. Then, practice reframing daily replacing limiting thoughts with empowering statements that remind you of your ability to grow and achieve your goals.

🎶 Featured Song

Under the Tree by Emory Rose A song about self‑reflection, clarity, and choosing to love intentionally.

Connect with Keana: 💌 Website: Emory Rose (keanawmitchell.com)

📸 Instagram: Music and Therapy (@musicandtherapykwm) • Instagram photos and videos

📘 Facebook: Music and Therapy with Relationship Coach Keana W. Mitchell | Facebook

📺 YouTube: https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ

🎧 Listen to Last Week's Episode: https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b

Link to sign up for The Worth Loving Collective on Skool: https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929

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