I know March is an odd time to discuss goal setting, wouldn’t January make more sense? Personally, I do not think you need to wait until a new day, new week, new month or new year to set goals and start working towards them. Start now.

I was listening to a podcast on one of my runs and the way they talked about goals fired me up! I mean I was on amazon buying a new journal just for the purpose of writing down my goals and tracking them monthly. What was this ground breaking way of looking at goals? It was taking the video of the University Professor trying to fit rock and sand into a glass container and applying it to goals. Essentially, focusing on setting 2-4 big rock goals and then you can have weekly or monthly goals that are the sand. But you focus on 2-4 big rock goals that pertain to career, health, relationships/life and then monthly you have can fill in the gaps with the ‘sand’ or little rock goals. I personally believe that having a goal that you are working towards gives you a sense of purpose and pushes you to be determined and motivated towards something.

I often work with clients who have big dreams, ideas, and aspirations. However, one thing I’ve noticed time and time again is that many people struggle with turning their ambitions into actionable, realistic goals. The process of setting goals can feel overwhelming, especially if past attempts at goal-setting have resulted in disappointment or frustration. But the good news is that with the right approach, goal-setting can be a powerful tool for growth and positive change.

In this blog post, I’ll break down some of the key strategies I use with my clients to set meaningful, achievable goals. Whether you’re striving for personal growth, improving your career, or simply want to feel more fulfilled in everyday life, the right goals can help you stay motivated and on track.

Why Goal-Setting Matters

Goals are not just about checking off tasks or achieving a specific outcome—they are about creating a sense of direction and purpose. Setting clear, intentional goals can help you:

1. Focus Your Energy: When you have a clear goal, it’s easier to prioritize your time and energy on what really matters to you.
2. Build Confidence: Achieving small goals can create a sense of accomplishment and reinforce your belief in your abilities.
3. Stay Motivated: The process of working toward a goal can be energizing and help you push through challenges along the way.
4. Create a Sense of Purpose: Goals give you something to look forward to and a sense of meaning in your day-to-day life.

However, the key to successful goal-setting is making sure that the goals you set are both meaningful and achievable. Let’s dive into the steps for creating goals that work for you.

Step 1: Reflect on What Matters to You

Before you start setting any goals, take some time to reflect on what truly matters in your life. Are you aiming to improve your relationships, advance in your career, prioritize self-care, or learn a new skill? Knowing the "why" behind your goals will help you stay connected to your deeper motivations throughout the process.

Ask yourself these questions to help clarify your priorities:

• What are my core values? (e.g., health, family, creativity, personal growth aka leveling up)
• What brings me joy and fulfillment?
• What would make me feel proud and accomplished?
• Are there areas of my life that feel unbalanced and need attention?

Taking time for this introspection will give you a clear sense of direction when it comes to creating goals that truly resonate with who you are and what you want to achieve.

Step 2: Make Your Goals S.M.A.R.T.

One of the most widely recommended frameworks for setting effective goals is the SMART model, which stands for:

• Specific: Your goal should be clear and well-defined. Instead of saying, “I want to be healthier,” you might say, “I want to exercise for 30 minutes every day.”
• Measurable: Your goal should include a way to measure progress. This helps you track whether you're getting closer to your goal. For example, “I want to save $500 in the next three months” is measurable.
• Achievable: Your goal should be realistic and within your reach. Be honest with yourself about your capabilities and resources. A goal like “I want to run a marathon next month” might be too ambitious if you’ve never run before, but “I want to complete a 5k by the end of the year” might be more achievable.
• Relevant: Your goal should align with your values and long-term aspirations. It should be something that feels meaningful to you personally and will help you move in the direction you want.
• Time-Bound: Give your goal a clear deadline or timeline. This creates a sense of urgency and helps you stay motivated. For example, “I want to read 12 books this year” is specific and time-bound.

When goals are SMART, they feel more attainable and measurable, which keeps you motivated and focused.

Step 3: Break Down Goals into an Action Plan

Once you’ve defined your main goal, the next step is breaking it down into smaller, manageable steps. Big goals can feel overwhelming, but smaller tasks make them feel more approachable and less intimidating. If your goal is to save more money, break it down into steps like:

• Review finances; look at where money is going for last two months
• Create a realistic budget; needs vs. wants
• Update budget every two weeks
• Put surplus money into savings account
• Meet with financial advisor as necessary

By breaking goals down, you’ll have a clear roadmap of actions to take and be able to track your progress along the way.

Step 4: Create Accountability

One of the most powerful ways to stay on track with your goals is to share them with someone who can help hold you accountable. This could be a friend, a colleague, or even a therapist. When someone else knows about your goals, you’re more likely to stay motivated and committed. Accountability can look like:

• Checking in regularly with a friend or mentor to discuss progress.
• Setting up regular reminders or journal entries to track your progress.
• Using apps or tools that can help you measure your goals and milestones.

Accountability isn’t about being pressured—it’s about having someone who encourages you and helps keep you on track, especially when challenges arise.

Step 5: Be Flexible and Adjust as Needed

Life doesn’t always go according to plan, and that’s okay! When you encounter obstacles, it’s important to be flexible and adjust your goals as needed. Don’t view setbacks as failure—view them as opportunities to learn and grow. For example, if you miss a deadline or fall short of a milestone, take a moment to reflect on what went wrong and how you can approach it differently moving forward.

Additionally, as your life changes, so may your goals. It’s okay to revisit and revise your goals periodically. The key is to stay aligned with what’s important to you and continue to take action toward growth and fulfillment.

Step 6: Celebrate Your Wins

Finally, don’t forget to celebrate your successes along the way, no matter how small they may seem. Each time you make progress toward your goal, take a moment to acknowledge your hard work and dedication. This will keep you motivated and give you the positive reinforcement you need to continue.

Goal-setting is a journey, not a destination. The process of setting, working toward, and achieving goals can bring a sense of purpose, direction, and self-empowerment. Whether you’re making changes in your personal life, building new habits, or striving for bigger achievements, the key is to stay patient, flexible, and committed to yourself.

If you’re unsure about how to start or are feeling stuck, remember that therapy can be a great space to explore and refine your goals. As your therapist, I can help you clarify what matters most and support you as you take actionable steps toward creating the life you desire.

So, what’s one goal you can set for yourself today? Take the first step, and remember—it’s not about perfection; it’s about progress.