How to Set Goals That Actually Stick (Using the SMART Method)

Hey friend,

Can we talk about New Year's goals for a second? You know that feeling - it's December, you're feeling motivated, you set ALL the goals, and then by February you're like "...wait, what goals?"

Yeah. Me too.

For YEARS I did this. I'd make these big, sweeping declarations: "This year I'm going to work out every day!" "I'm going to journal constantly!" "I'm going to finally get my life together!"

And then... crickets. By mid-January I'd given up, felt like a failure, and convinced myself I just wasn't a "goal person." But I'm a Capricorn, of course I'm a "goal person!"

So here's what I've learned: I'm not bad at goals. I was just setting them all wrong.

That's where SMART goals come in. And before you roll your eyes at another acronym, stay with me. This framework actually changed how I approach goal-setting, and more importantly, it helped me actually ACHIEVE things instead of just dreaming about them.

What Are SMART Goals? (And Why They Actually Work)

SMART goals aren't some corporate buzzword nonsense. They're a way to take your vague "I want to be healthier" dream and turn it into something you can actually DO.

Here's what SMART stands for:

S = Specific Get crystal clear about what you want.

❌ Vague: "I want to journal more" ✅ Specific: "I want to journal for 10 minutes every evening before bed"

See the difference? One is a wish. The other is a plan.

M = Measurable You need to know if you're making progress.

❌ Unmeasurable: "I want to feel better" ✅ Measurable: "I want to reduce my anxiety symptoms by tracking my mood daily and noticing patterns"

If you can't measure it, you can't track it. And if you can't track it, you won't know if it's working.

A = Achievable Be honest with yourself about what's realistic RIGHT NOW.

❌ Unrealistic: "I'm going to work out 2 hours every single day" (when you currently work out zero hours) ✅ Achievable: "I'm going to move my body for 20 minutes, 3 times per week"

Big goals are great. But if they're so big they're impossible, you'll quit before you start. Start where you ARE, not where you wish you were.

R = Relevant Does this goal actually matter to YOU? Or are you setting it because you think you "should"?

❌ Someone else's goal: "I should lose weight because everyone else is" ✅ YOUR goal: "I want to manage my anxiety through daily walks because movement helps me feel calmer"

Your goals need to align with YOUR values and YOUR life. Not Instagram's version of what your life should look like.

T = Time-Bound Give yourself a deadline.

❌ Someday: "I'll start journaling... eventually" ✅ Deadline: "I'll journal 5 times per week for the next 30 days, starting January 1st"

Without a timeline, "someday" becomes "never." Trust me, I've lived it.

Why I Used to Fail at Goal-Setting (And Maybe You Do Too)

For the longest time, I thought I was just bad at sticking to things. Turns out, I was setting myself up to fail from the start.

Here's what I was doing wrong:

Making goals too vague - "Be healthier" doesn't tell you what to DO Setting too many at once - Trying to overhaul your entire life in January? Recipe for burnout Not tracking progress - If you don't write it down, it didn't happen Quitting after one slip-up - Missing one day doesn't mean you failed. It means you're human.

Once I switched to SMART goals? Everything changed. Not because I suddenly became more disciplined, but because I gave myself an actual roadmap instead of just hoping I'd figure it out.

How to Actually Stay Motivated (When Life Gets Messy)

Okay, so you've set your SMART goal. Now what? How do you actually STICK to it when life happens?

Here's what works for me:

1. Break It Into Baby Steps

Big goals are overwhelming. Tiny steps? Doable.

Instead of "Write a book," start with "Write 200 words today." Instead of "Get fit," start with "Walk for 10 minutes."

Those tiny steps add up faster than you think.

2. Track Your Progress (And Actually Look At It)

I use my journal to track everything - mood, habits, wins, struggles. Seeing progress on paper is POWERFUL.

Even on days when I feel like I'm failing, I can look back and see: "Wait, I actually DID show up 5 out of 7 days this week. That's not failure. That's progress."

3. Celebrate Small Wins

Did you stick to your goal for a week? CELEBRATE THAT.

Seriously. We're so quick to beat ourselves up when we mess up, but we rarely celebrate when we do well. Change that.

Treat yourself to something small. Tell a friend. Write it down. Acknowledge the win.

4. Know Your "Why"

Why does this goal actually matter to you?

When motivation fades (and it will), your "why" is what keeps you going.

My "why" for journaling? Because it helps me manage my anxiety. Because it gives me clarity. Because on my worst days, writing it out saves me.

What's YOUR why? Write it down. Come back to it when you want to quit.

5. Be Flexible (Life Happens)

You're going to have off days. Weeks where everything falls apart. Moments when you think "screw it, I'm done."

That's normal. That's LIFE.

The goal isn't perfection. The goal is to keep coming back. To restart as many times as you need to.

Missing one day doesn't erase your progress. Quitting does.

My SMART Goal Example (So You Can See It In Action)

Let me show you how I turned a vague wish into an actual SMART goal:

Vague Goal: "I want to manage my anxiety better"

SMART Goal:

• Specific: I will journal for 10 minutes every evening to process my thoughts and track anxiety triggers

• Measurable: I'll track how many days per week I journal and rate my anxiety level daily (1-10 scale)

• Achievable: 10 minutes is realistic even on busy days

• Relevant: Journaling directly helps my anxiety management

• Time-Bound: I'll do this for 30 days starting January 1st, then reassess

• 
  

See how much clearer that is? Now I know EXACTLY what to do, when to do it, and how to measure if it's working.

Your Turn: Set One SMART Goal Right Now

Grab your journal (or just a piece of paper) and write down ONE goal using the SMART framework.

Just one. Not ten. ONE.

Ask yourself:

• What do I want to achieve?

• How will I measure progress?

• Is this realistic for my current life?

• Why does this matter to ME?

• When will I start and finish?

• 
  

Write it down. Make it specific. Give yourself a fighting chance.

Final Thoughts

Goal-setting isn't about being perfect. It's not about overhauling your entire life overnight.

It's about taking one small, intentional step forward. And then another. And another.

You don't need to have it all figured out. You just need to start.

And on the days when you fall off track (because you will)? You get back up. You reset. You keep going.

That's the whole game.

So what's your goal? Write it down in the comments. Make it SMART. And let's do this together.

You've got this. 💪

P.S. Need a place to track your goals and progress? Check out my wellness planner - it's designed specifically for goal-setting, habit tracking, and staying accountable to yourself.

P.P.S. Remember: The best time to start was yesterday. The second best time is right now. So... right now works.