How to set goals you can actually achieve.

So it turns out that learning how to set realistic achievable goals takes some practice. It’s not enough to simply be aspirational or to throw a bunch of things out there to see what sticks. The experts advise really picking 1-2 things that have meaning for you. You have to actually want to achieve it and it has to be something that allows you to measure progress along the way. In searching through advice and research on this topic I came across a suggestion from Dan Harris who is behind the 10% Happier Podcast. One of the suggestions he had was to visualize all the obstacles that might get in the way of achieving the outcome you want. While this may sound defeating to some it’s actually genius. If you haven’t thought about the obstacles it’s likely you won’t have a strategy of how to deal with them when they inevitably arise. Just thinking about the obstacles leads you down a path of asking how they might get managed. For example, I have ambitions of riding in a few bike races this summer. I need to train more than I have been and I know time to devote to training is going to be a barrier. Knowing that, I can look at my calendar week and start to block of time to devote to training and add it in ahead of time. Is it perfect - no, is it a step in the right direction - yes. As long as I also stay true to tip #5 below (stay flexible) I won’t feel defeated when the demands of my family or of work get in the way of a training ride.

Here is a compilation of tips from some goal-setting experts:

1. Use the SMART Framework

Ensure your goals are:

• Specific: Clearly define what you want to achieve. Avoid vague statements.

  • ✅ Example: “I want to lose 10 pounds in 3 months.”

  • ❌ Not: “I want to get fit.”

• Measurable: Include numbers or milestones to track progress.

  • ✅ Example: “Write 500 words daily.”

• Achievable: Set goals that are challenging but realistic given your resources and time.

  • ✅ Example: “Save $1,000 in 6 months” (based on your current budget).

• Relevant: Align your goals with your values, priorities, and bigger life plans.

  • ✅ Example: “Learn Spanish to prepare for an upcoming trip.”

• Time-bound: Set a deadline to create urgency.

  • ✅ Example: “Finish reading 12 books by the end of the year.”

2. Break Goals into Smaller Steps

• Divide long-term goals into short-term milestones.

• Use checklists or progress trackers to mark each step.

3. Know Your Starting Point

• Assess your current situation to set realistic goals.

  • Example: If you want to save money, analyze your spending habits to decide how much you can realistically save monthly.

4. Prioritize and Limit Goals

• Focus on 1-3 major goals at a time to avoid overwhelm.

• Identify which goals matter most and will have the biggest impact.

5. Be Flexible

• Adjust your goals if circumstances change, without feeling like you’ve failed.

  • Example: If a financial emergency occurs, revise your savings goal timeline.

6. Create Metrics for Measurement

• Define how you’ll track success:

  • Daily logs or check-ins.

  • Example: Track workouts with apps like Strava or MyFitnessPal.

7. Add Emotional Motivation

• Tie your goal to a meaningful "why" to stay committed.

  • Example: “I want to exercise regularly to have more energy for my kids.”

• Visualize the positive outcome of achieving your goal.

8. Seek Feedback and Accountability

• Share your goals with someone who can provide constructive feedback or keep you on track.

9. Use Technology to Help

• Apps like Notion, Trello, or Google Calendar can help set reminders, organize tasks, and measure progress.

• Habit trackers like Streaks or Habitica keep you motivated daily.

10. Celebrate Milestones

• Recognize small wins along the way to stay motivated.

  • Example: Treat yourself to something enjoyable after achieving 25%, 50%, and 75% of your goal.