How to Set Goals You’ll Actually Achieve

Here’s the magic formula I teach clients and use myself:

1. Start with an “Annual Debrief.”

Ask yourself:

• What goals did I set last year that I didn’t hit?

• Why not? (Capacity? Timing? Systems? Overwhelm?)

• What did I actually do consistently last year?

The things you already do easily? Build on those.

2. Create Identity-Based Goals

Instead of: “Run a 5K.”

Try: “Become a woman who moves her body four days a week.”

Identity drives action. When the identity is clear, the habits follow.

3. Use the SMART Method (the right way)

SMART =

• Specific

• Measurable

• Achievable

• Relevant

• Time-Bound

But here’s the trick:

Make them small enough that your brain doesn’t scream in protest.

Example:

❌ “Lose 20 pounds by March.”

✔ “Get 7,000 steps 5x/week in January.”

4. Habit Stack Like a Pro

Habits grow best when they piggyback off things you already do.

Examples:

• After I brush my teeth → I stretch for 2 minutes.

• After I pour my morning coffee → I drink 8 oz of water.

• After I open my laptop → I take 3 grounding breaths.

Consistency comes from tiny rhythms, not heroic effort.

5. Aim for Progress > Perfection

“Slightly better” is the real secret sauce.

Give yourself permission to scale goals down, not quit, when life gets real.

Quick Tips:

✨ Choose one focus for each quarter of the year.

✨ Make goals visible (sticky notes, whiteboard, phone widget).

✨ Pair habits with rewards your brain loves.

✨ Review goals weekly, don’t set and forget.

✨ Break goals into “minimum,” “moderate,” and “ideal” versions.

✨ Don’t rely on January momentum. Build April-proof habits.

Myth Busted: "You just need more willpower."

Many people believe lack of willpower is the reason goals fail.

Reality: Research shows that environment + systems predict success far more than “discipline.”

Source: James Clear, Atomic Habits; American Psychological Association, Goal Pursuit & Behavior Change Research

Willpower is a spark.

Systems are the fuel.

You need both, but mostly the fuel.

Journal Prompt:

Looking back at the last year, what patterns do you notice about the goals you kept and the ones you abandoned?

What does that teach you about how you’re wired, what you value, and what you need to thrive this year?

Take your time. The wisdom is in the patterns.