Developing Effective Goals

GOALS

We all set goals—especially when we’re motivated to make a positive change. Maybe it’s exercising more, eating healthier, or building better habits. But even with the best intentions, many of us fall short. In fact, nearly half of all people who set a New Year’s resolution give up on it by the end of January. So why is it so hard to stick with goals? One reason is that many goals are too vague, unrealistic, or not connected to what truly matters to us. That doesn’t mean behavior change is impossible—it just means we need to set better goals.

Why Setting Effective Goals Matter?

Effective goals can:

• Help us change behaviors that support long-term health
• Give us direction and structure
• Create a sense of progress and accomplishment
• Keep us motivated, even when life gets busy

But creating goals that actually work takes more than just good intentions—it takes strategy. Slip-ups are normal, and part of the process. The key is learning how to reconnect, refocus, and rebuild momentum when you fall off track.

How to Get Your Behavior Change Goals Back on Track is an article from the Society of Behavioral Medicine, written by Dr. Jaclyn Maher that offers practical, research-based strategies to help you reflect, reset, and move forward—no matter where you are on your behavior change journey.

Key Takeaways From the Article

REFLECT On Your WHY

Before jumping back in, reconnect with your original motivation. Why did you want to make this change in the first place? Whether it’s about long-term health, confidence, or feeling good in your body—getting clear on your why can reignite your drive.

Be Honest About What Worked (and What Didn’t)

If your original plan didn’t fit your life—adjust it. Did you aim to work out early, but kept hitting snooze? Try lunchtime or evenings. Were you more consistent with a workout buddy? Set up more “movement dates” with friends.

Set Realistic Detailed Goals

Break big goals into smaller, doable steps. Instead of “cut out sweets,” try: “Swap my nightly ice cream for Greek yogurt three nights a week.” The more specific and manageable, the more likely you’ll follow through.

Make a Schedule

Map out when, where, and how you’ll take action. Put workouts or meal prep on your calendar so the decision is already made—and you’re not scrambling to fit it in last-minute.

Build Accountability

Share your goal with a friend or family member who can check in, encourage you, and help keep you on track. Having someone in your corner makes a big difference.

Track Your Progress

Celebrate even the small wins! Use mini-goals to monitor progress and reflect regularly. If something isn’t working, adjust your approach rather than giving up entirely.

Make It FUN

If you’re not enjoying it, you won’t stick with it. Add music, go with a friend, or try a different activity that brings the same benefit. There’s no one right way—just the way that works for you.

LEARN MORE

• Setting Goals
• Sharing Goals
• Monitoring Your Progress
• Making It Enjoyable