The consequences of healthy choices don’t happen overnight, so sometimes we decide to fulfill our short-term wants because we’re not quite sure how to plan for the long-term. Setting goals takes commitment and time, but it’s the best way to make positive, healthy lifestyle choices. How you frame and specify those goals plays a huge role in your chance of success.

Goal-Setting Strategies

The best goals are specific, measurable, attainable, and forgiving. Here are some ideas about what that looks like:

Specific. Often our goals are vague and broad. Goals should clearly describe what you would like to change and how you’re going to do it.
- General versus specific. A vague goal won’t supply you with the motivation you need for genuine change. You might say, “I want to get fit.” But what does “fit” look like? How will you achieve that? A better way to succeed is to be specific. Try saying, “What steps will I take to get fit?” Then list them. “I’ll go for a 30-minute run three days a week.”
- Write down your “why.” It helps to pair your goal with a reason. Why do you want to achieve this goal? “I want to get fit to have the energy to play with my kids on the baseball field.” Write down what your life will look like when you achieve this goal. This vision is more powerful than a general, vague statement and will be your motivation to keep running, stop smoking, continue saving toward retirement, or whatever your goal entails.
Measurable. How will you know you’re making progress? The more you measure, the more you’ll encourage yourself to keep going and to celebrate when you meet your goal.
- Keep a record. Write down or track your behavior with an app. This will help show you how and when you’re moving toward or away from your goals. If your goal is to lose 15 pounds, you might count your calories or track your daily percentages of vitamins and minerals. Records can also help physicians give you helpful advice. And remember that your current health, weight, etc. will not necessarily reflect the action you took yesterday. Change will take time. Be patient.
- Maintain. If you’re overwhelmed by many different goals, think about the changes you’ve made in the past and the healthy habits you’re already maintaining. Goals seem more within your grasp when you look at what you’ve already achieved.
- Rewards. When you set measurable goals and track progress, you’ll know when to reward yourself. People are more likely to succeed when they have small, frequent rewards instead one large prize.
Attainable. Goals should be realistic. Too large a goal will seem overwhelming. Set small, attainable steps toward the larger goal, so you don’t lose motivation.
- Short term. Move in small, consecutive steps. These can be daily, weekly, or monthly goals toward your long-term goal that allow for encouragement and rewards along the way. If you choose to pay off all your debt, start with one bill. Concentrate on paying extra on that bill for three months by minimizing eating out or entertaining.
- Connect motivations. Sometimes a larger goal seems too stressful. Consider connecting two smaller motivations to achieve your larger goal. Wanting to be healthy might not be enough motivation. Maybe taking a vacation where you can hike mountain trails will connect two interests and help you get in shape.
Forgiving. Progress does not equal perfection. There will be days when emergencies or distractions occur. Make allowances, and practice self-compassion.
- Avoid comparison. Everyone accomplishes change on their own timetable. Working with others can be encouraging, but it’s wise to steer clear of comparing yourself to a friend or colleague. Others may have faster and better results with the same strategies and less effort.
- Don’t compete. Meeting your goals is about creating the life you want to have, not about competing against others or winning.

If you’re ready to get started, the best way is to speak your goals out loud. Tell people what you’re working toward and how you’ll get there. The more you share your goals and your motivations, the more you will believe you can achieve them. If you do feel stuck or discouraged, ask for help. Check out resources, or reach out for support from others who have met similar goals.

Sources:

National Heart, Lung, and Blood Institute. Guide to behavior change. Accessed February 6, 2023. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm

Mayo Clinic. Setting SMART goals for success. Accessed February 6, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals

National Center for Biotechnology Information. Goal setting to promote a health lifestyle. Accessed February 6, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904755/

Setting Healthy Goals

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