How to Set Realistic Goals and Actually Stick to Them
Learn setting realistic objectives with SMART criteria, a clear “why,” and a simple goal sheet you can use all year.
Every January, millions of people write down New Year’s resolutions. A few weeks later, most of them are forgotten. What causes this problem? Generally, people create unrealistic or unclear objectives for themselves. On top of that, they never build the systems and accountability needed to follow through. Learning how to set realistic goals can help you stay focused, build better habits, and make steady progress toward personal growth.
The good news is that this is correctable. You can make realistic goals and really adhere to them. The tools below work at the start of the year, and they work just as well every quarter. They also help with career goals and wellness goals. Most importantly, they add to us a sense of tranquility, motivation, and inspiration in everyday life.
This process is for personal growth. When you work on yourself, the effects spread into every area of your life. And they spread in a very positive way.
Get Super Clear on Your Why
The first step is to become clear on your why. Why do you want to reach certain goals? Why do you want certain health and wellness goals? Maybe you want to stay fit for your children down the line. Maybe you want a life that feels energized and fun.
This matters because your why is your motivator. At some point, motivation will drop. This may take place after several days, several weeks, or even several months into it. At this point, having your “why” in mind is useful. Ruminating about your reason helps to keep the objective focused in front of you.
Your ‘why’ can be found by journaling, writing it out, or even just thinking about it. Start with these questions:
- What does my ideal day look like?
- What does my perfect week look like?
- How will success actually feel in real life?
Do not hesitate to give them a response. Now visualize where you wish to be. Consequently, the objective will become much clearer.
Setting Realistic Goals Using the SMART Criteria
After understanding the why, it is important to establish the goal. This is the first real step. Goals need to be realistic, and the SMART framework helps with exactly that. Let’s go through each letter. When you set realistic goals, you create a clear plan that matches your abilities, priorities, and available time.
S: Make Your Goal Specific
Vague goals are hard to follow. Instead of “I want to lose weight” or “I want to become stronger,” get more specific. For example, “I want to lose 10 lb” or “I want to be able to lift 25 lb.”
See what happened there? A number gives you a clear target. You now know exactly where you want to go.
M: Make Your Goal Measurable
Following this, the aim must be measurable. This means that what is measurable can be measured. You can also feel more accountable.
For example, “I want to work out” is hard to track. “I want to work out three times a week” is easy. You can put it in your calendar and check it off. The same applies to water. Instead of “I want to be hydrated,” try “I want to drink at least eight glasses of water a day.” Then you simply check off each day.
Measurable goals are extremely important. They also help you create mini and micro steps toward the bigger goal.
A: Make Your Goal Achievable
Of course, you want to stay realistic here. A six-pack within a month is unrealistic. So is lifting fifty pounds instantly if you have just begun working out. The absence of realistic goals makes motivation disappear very fast.
R: Make Your Goal Relevant
A goal should also be relevant to your own situation. Take this example: “I want to learn how to cook because all my friends do.” That is not a relevant goal. It is based on what others do.
Change it to “I want to learn how to cook because it nourishes my body and sparks joy in me.” The end result is the same, since you still want to cook. However, framing it this way makes it relevant to you.
T: Give Your Goal a Time Frame
Finally, add a time frame. Time goes hand in hand with measurable, so be specific about it. Instead of “I want to work out and move my body more,” try this: “I want to work out for 30 minutes, three times a week, for 3 months, with a structured plan.”
Now the goal has a time frame, a number, and a plan.
Emphasize Actions Every Day Instead of Solely the Goal
The size of your aim is not important at all, be it large or small.
Imagine yourself on a mountain climb. You do not keep your eyes on the top the whole way. You focus on the steps in front of you, those that will lift you up. When you concentrate on the top alone, it seems like an eternity away. It seems far, far away. You may even trip and fall.
Focusing on small steps gets you to the exact same spot, probably at the same speed. The only difference is that you can stay consistent. You have control over your daily habits. As a result, you have control over the path to your goal.
Create a Goal Sheet to Set Realistic Goals
A simple sheet is one of the most powerful tools here. It helps you reflect on your current situation and on where you want to go. Often, there is a really big gap between the two. The sheet fills that gap with clarity on how to get from one place to the other. A goal sheet makes it easier to set realistic goals, track your progress, and identify the small actions needed to succeed.
Do it at the beginning of the year. Then come back to it every quarter. Check where you are, and adapt or change a little if needed. You can create it on paper or in a document. You can even create a version for each area of life.
The Five Pillars of Wellness
Pillars of health are the following according to the checklist for personal health:
- Physical activity – what you do with your body every day.
- Sleep – this is self-explanatory and a very important component.
- Nutrition – how you feed your body.
- Stress – again, an enormous factor for many people.
- Relationships – the relationship you have with yourself (emotional state, thoughts and self-love) and the relationships with other people.
That last pillar deserves a closer look. If you have ever been in a toxic relationship, you know the effect. The relationships around us can truly affect our personal wellness and our overall well-being.
Wellness is only one use. You can also change the format for career, time, or emotions. There are many categories you can set goals for.
The Four Steps of the Sheet
Step 1: Identify your current position
Rank the regions on a scale of 1 to 10. Physical activity might be six. Sleep might be poor, so you give it a three. Nutrition might already be on point, so it gets a seven.
Step 2: Describe your current situation
Underneath each number, be very specific. For physical activity, you might write, “I am not consistent,” “I don’t know what to do in workouts,” or “I don’t feel motivated, and I only go for walks.” For nutrition, you might write, “I don’t have time to cook,” “I don’t know what to eat,” or “I feel lazy and can’t make nourishing meals.” You might also write, “I have a lot of cravings.” In this step alone, many things become very clear.
Step 3: Assess how you wish to be positioned in 3 months
Of course, you would want a 10 everywhere. But that is not very practical. Pick a figure that you could realistically achieve within 3 months.
Step 4: Write the actions to get there
This is where you get very specific. Go deep into measuring. Write down certain steps that will enable you to reach your objectives.
Guidance helps here too. Look for it from different sources such as a coach, the community, or friends having the same goals. Getting involved in the process with other people will not only make you more accountable but also give you an easy chance to succeed.
Celebrate Small Victories and Be Consistent
The final thing is to celebrate the small victories. Celebrate any successes that you have, even the small ones. This keeps you accountable. It also makes the whole process feasible and interesting.
Your regimen has to be fun for you. It should also be realistic enough for you to stick to. If you exercise in a way that you do not like, then you would stop. If running is not your thing, then there is no need to make yourself run.
Finally, celebrate with the people who are around you. You can do this with friends, relatives, or any other individual who may be giving you support at the time.
Final Thoughts on Realistic Goals
Goal setting is the process whereby one defines what his or her goal is and then uses the SMART criteria to ensure that one’s goal is Specific, Measurable, Achievable, Relevant, and Time-based. Secondly, pay close attention to the things you do each day, for this is the way you will reach the top of the mountain.
Goal Sheet: This is the best way to know who you are, where you want to go, and how to get there. Look at it at the end of each quarter. Celebrate your accomplishments but most of all, enjoy the ride!
Your goal for each morning should be only one – that is one person and one point in time. The little things matter.
