How To: Set Realistic Goals (In 3 Steps)

Erica Szusterman, LMHC
Jan 17, 2017
3 min read

What do you want to accomplish this year? This month or week? Do you know what you'd like to achieve today?

Proper goal setting is one of the most difficult and most simple ways to bring about your own success. Many set goals such as, "I'd like to exercise more" or "eat healthier" or "live an adventurous life".

All of this is essentially bullshit. It means next to nothing to me and it will mean about the same to you unless you're able to narrow your focus, define what those things mean, and find a way to refine those statements into manageable, realistic (smaller) goals.

Here's how:

1. Specify exactly what it is you want

Turn exercising more into

... losing 25 pounds

... exercising 5 days per week

... run a marathon

It doesn't have to be a step by step plan at this point, but it does need to be specific enough for others to know exactly what you want to accomplish.

An alternative option is to add "by" to the end of your goal.

I'd like to exercise more by going to the gym consistently 3 days per week.

2. Break it down

Break down your goal into what you'd like to accomplish by 1 year, 6 months, 3 months, 1 month, 2 weeks, 1 week, tomorrow and today.

Write down what you'd like to do for each.

For example, if you're focusing on a healthier eating goal maybe by this time next year you'd like to cut out all junk food (fast food, anything fried or containing empty calories) from your diet Monday-Saturday.

Today you might want to substitute an empty calorie snack (bag of chips) with a healthier option (fruit).

Tomorrow you might want to do the same and also have a bottle of water as opposed to your usual bottle of soda.

By 6 months maybe you will be eating a junk food once per day so that you'll be on track to hit your goal by the end of the year.

There are sometimes big gaps between the broken down goals because often, your body and brain will need time to adjust to the changes you're making. This is a marathon, not a sprint. Processes such as these take time. It's okay to continue one or two small goals for a few weeks until you feel ready to move on to the next goal. It's also okay to check in and change things up if you're not exactly where you want to be by the time you've hit the 1 month or 3 month marks.

(HELPFUL HINT: When organizing your goals, start with where you'd like to be in one year then skip back to today's goal and move forwards from there. Hang your list someplace you'll see it daily for extra motivation.)

3. Just do it

Don't worry about being motivated. Just do it. A cheat day once a week or so is normal, but careful about two or three days in a row or it will be difficult to get back into the swing of things. It doesn't matter if you want to do it or not. Do it anyway.

Know what obstacles stand in your way in advance so that you can mentally prepare yourself. Are you generally lazy? Have a sweet tooth? Less than supportive spouse?

Know this and brainstorm ways to overcome these challenges before they become an issue.

Remind yourself why you want to accomplish this and what the end goal is. Watch inspiring videos, find a professional to help you, ask a friend to do it with you and ask a friend to yell at you if you don't. Most importantly believe in yourself. You CAN do this. You WILL do this. The end.