How to Set Goals that Actually Stick
Written By: Jacob Edling, PT, DPT
Every New Year, millions of people set goals to improve their health, habits, or happiness. But research shows that only about 9% of people actually stick with their resolutions. Whether the goal was too vague, too ambitious, or life simply got in the way, the result is often the same: the goal is forgotten, and frustration sets in. The good news? Setting better goals leads to better results. In this article, we’ll walk you through how to create SMART goals—goals that are Specific, Measurable, Achievable, Relevant, and Time-based—so you can follow through and stay motivated.
SPECIFIC – Avoid vague goals: The more specific you are, the easier it is to take action.
Do I have time, tools, or the support I need?
If not, can I adjust the goal or change my access to resources?
If you only have a ride to the gym twice a week, adjust your plan: "I want to exercise 4 days a week - at the gym when I can, and at home on other days."
RELEVANT – Make it matter to YOU: Goals are more motivating when they connect to your personal "why". Add a meaningful reason:
"I want to exercise 4 days a week - at the gym when I can, and at home on the other days - so I can walk all the way around my neighborhood without help."
TIME-BASED – Set a deadline: A clear timeline helps you stay focused and accountable.
Final version of the goal: I want to exercise 4 days a week - at the gym when I can, and at home on other days - so I can walk all the way around my neighborhood without assistance in the next two months.
You've Built a SMART Goal!
It’s clear, realistic, personal, and has a built-in finish line. And the best part? You don’t have to wait for a new year—you can start working toward your goal today.
Bonus Tips to Stay on Track
Find an accountability buddy: Share your goal with a friend, family member, or a staff member at Challenge Center. Check in regularly and support each other. Start small and build up: Break big goals into smaller steps. Progress is still progress!
Be kind to yourself: If you miss a deadline or fall off track, that’s okay. Goals can be adjusted. What matters most is that you keep going.
Need support?
If you’d like help creating or sticking to your health goals, ask a staff member how the Challenge Center can support you. We’re here to help you move forward—one SMART step at a time.