Setting Reachable Goals

Setting Reachable Goals

It’s the beginning of a new year, a time when many people reflect back on the previous year and look ahead to the new year.  A great time to set goals to work towards in different areas of your life, both short term and long term.  Goals can help guide your focus on what you are trying to achieve and motivate you to start taking action.

Find someone who can be your accountability partner.  One who can check in with you, encourage you, and hold you accountable for the goals that you set for yourself.  You can be the same for them.

Think through all the different dimensions of wellness (physical, emotional, spiritual, social, environmental, intellectual, occupational) and what areas you specifically want to work on.

Physical: nutrition, exercise, habits

Emotional: mental health (feelings, emotions, coping skills)

Spiritual: prayer/meditation, finding purpose

Social: relationships with family and friends

Environmental: limiting exposure to harmful substances to prevent injury and illness

Intellectual: creativity, curiosity

Occupational: finances, skills

Ask yourself: What dimensions of wellness am I doing well with? What dimensions of wellness need improvement?


Create a plan and set goals. Use the acronym SMART to create your goals (Specific, Measurable, Achievable, Realistic, Time-Sensitive)


Be very specific when making goals (examples below):

I will eat 3 servings (1 serving: 1 cup raw or 1/2 cup cooked) of vegetables every single day this week.

I will call 3 friends this week and check in with them to see how they are doing (write out the names).

I will spend 30 minutes this week doing something that I enjoy and helps relieve my stress (i.e. read, listen to music, spend time outside, pray, craft, etc.)


Find a method to measure progress (write it on a calendar and check it off each day, keep a log in your phone, etc.)


Make sure your goals are something that you can complete.  Set a goal that pushes you but is still something you can achieve.


Create goals that you are confident that you can achieve even if it requires some work (small, manageable goals that help you move in the right direction towards better health)


Pick dates and times that you want to start and finish your goals.

Write your goals out and put them in a place where you will be reminded each day:

My goals will be….

I will share my goals with…




Michelle Graves, RD, LD, CHWC
Hancock Wellness Center – McCordsville


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