If you’ve completed any of my Good Sweat Guides, you know goal setting is a core part of the process. Over years on my own wellness journey I’ve found that clear, sustainable daily goals keep me accountable and motivated.
Goal setting can be tricky. Many of us swing between overly ambitious objectives and goals so vague they’re impossible to track. A common New Year’s resolution like “I’m going to eat healthy” is well-intentioned but too broad to be effective. A realistic goal needs to be achievable and measurable. Below are a few questions and guidelines to help you shape a realistic goal. For this example, I’ll use creating a healthier diet as the focus.
WHAT do I want to accomplish?
This is where you choose a specific action or habit to build or remove. The “what” here is food and diet, but specificity matters. Instead of saying “eat healthy,” try something like: “I want to reduce fast food and processed meals” or “I want to cook healthier dinners for my family.” Narrowing the focus makes your goal actionable.
WHY do I want to accomplish this?
Knowing your “why” is essential. It guides long-term motivation and helps you see the benefits of change. Importantly, try to frame your why in a positive way rather than from a place of negativity. In my work as a registered dietitian I meet many people who want change for the wrong reasons, and a negative mindset can undermine progress. Shift your focus to positive outcomes—better energy, improved mood, stronger health—and you’ll find it easier to stick with the plan.
HOW will I accomplish this goal?
This is the practical plan. Don’t attempt to overhaul everything overnight. Start by assessing where you are now and where you want to be. Maybe you already eat well and want to cut added sugar; maybe you’re just beginning and need to learn what balanced meals look like. Break the gap into milestones: daily, weekly, monthly, and longer-term goals.
For example, if your monthly goal is to reduce takeout, set tiny daily goals such as drinking more water or choosing homemade snacks. Weekly goals might include planning grocery shopping and prepping meals or snacks so you always have healthy, convenient options on hand. Make each milestone measurable and realistic—what can you achieve in one week, one month, three months, six months, or a year? Write these milestones down and place them somewhere visible to remind yourself to check in regularly.
Goal setting gives me a surge of motivation for weeks and months at a time, especially when I consistently revisit my lists. It’s a simple truth: with focus and effort you can accomplish what you set out to do. Keep visual reminders, celebrate small wins, and stay committed—progress builds on itself.
A FEW TOOLS TO GET YOU STARTED
FREE Wellness Guide
I created this free guide to share the top wellness tips I’ve gathered, previews of my fitness guides, and recipes from my cookbook. My aim is to show that healthy living can be both attainable and enjoyable. Inside you’ll find guidance on building a blood-sugar balancing plate, why optimizing protein is important for women’s health, insights on added sugar, how I changed my fitness routine and the results I experienced, my approach to weight training, and free workouts from my best-selling Strength Guide.
FREE One Week Meal Plan Download
It’s easy to fall into a recipe rut when life gets busy. To make cooking from home simpler, I compiled a one-week meal schedule with a grocery list so you don’t have to decide every night what to cook. The mini ebook and grocery list streamline meal planning and help you feel confident cooking at home knowing your meals and groceries are already planned.
FREE One-Week Mindfulness & Accountability Challenge
Over time I’ve learned that small habits—getting outside, staying hydrated, shorter workouts, and daily gratitude—make a big difference. I created a mini-accountability guide you can download for free to help you stay consistent and feel your best.
If you’re looking for a training plan to stay motivated, explore my fitness and nutrition guides and join a supportive community of women committed to becoming their best selves. Each guide offers structured plans to help you reach your goals.