Creating Sustainable Goals and Staying Motivated

The new year often brings with it a surge of enthusiasm for setting goals, but too often, we see those goals fizzle out before spring arrives. I have largely avoided making New Year’s resolutions, however, I do utilize the intention by re-evaluating the things in my life I feel could improve or where I’m feeling some lack of growth or satisfaction. I’ve found the key to making ambitions stick lies in creating sustainable goals and cultivating the motivation to follow through. Here are some actionable strategies I’ve found helpful to set meaningful objectives and maintain your drive throughout the year.

1. Define Clear and Specific Goals

Vague goals like “get healthier” or “be more productive” are difficult to sustain because they lack direction. Instead, focus on SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “Exercise for 30 minutes, three times a week” provides a clear and actionable framework. Ok, I know, I’m not a fan of SMART but I have found that it has been actually really helpful to push me to articulate exactly what I want to achieve.?

Action Step: Write down your goal and break it into smaller milestones. Celebrate when you hit each milestone to build momentum.?

Pro Tip: Celebrating is really important, don’t skip that step.?

2. Align Goals with Your Values

When your goals align with your personal values, they become more meaningful. Reflect on what truly matters to you. Are you pursuing this goal for yourself or to meet external expectations? Sustainable goals come from within. I would often make goals based on what others wanted from me, or what I thought I ‘should’ do. Those were rarely successful for me, and when they were, I was often looking to others for validation, rather than having pride in what I had achieved myself.?

Action Step: Ask yourself, “Why is this goal important to me?” or “How does having/doing this thing align with who I want to be?”? Write down your reasons and revisit them when motivation wanes.?

Pro Tip: I sometimes write the outcomes I am hoping for on post-it’s and put those on my desk or on my mirror as a gentle reminder of what I’m working towards.?

3. Create a Realistic Plan

Overambitious goals can lead to burnout. Consider your current commitments and resources when planning. It’s better to start small and scale up than to aim too high and give up.

Action Step: Break your goal into daily or weekly tasks. Use a planner or app to track your progress. Try to let go of perfection. It’s ok to backtrack, miss a day, or just blow it entirely. Staying present and nonjudgemental about your process will allow you to keep moving forward.?

Pro Tip: I love a planner, I actually probably have a problem, but often I find that if I write it in a planner or journal, I don’t usually seek it out to look at again. I find that having ways to track in a more physical way can be more motivating to me. For example - having a wall calendar and marking off days of achieving a time specific goal. I can then measure month over month/ week over week, which makes my neuro-spicy brain very happy.?

4. Build a Support System

Accountability partners, mentors, or supportive communities can make a significant difference. Sharing your goals and progress with others creates a sense of accountability and provides encouragement when challenges arise.

Action Step: Join a group or find a buddy who shares similar goals. Regular check-ins can keep you on track.

Pro Tip: for those neurospicy among us, I have found that body-doubling for tasks or things that require focused work can help me to actually complete them. Sometimes this has taken the form of having a friend or colleague on a zoom meeting, and we are both working on our own tasks, but the accountability of having another person there motivates me to actually keep working on the task I set out to do.?

5. Anticipate Obstacles and Plan for Them

Challenges are inevitable, but planning for them can keep you from derailing. Identify potential obstacles and brainstorm solutions in advance.

Action Step: Write down possible setbacks and your action plan to overcome them. For example, if time constraints are an issue, plan shorter but consistent sessions for your goal. I know that if I stay up too late, I will start snacking. One way I’ve found to eliminate that is going to bed earlier, and focusing on better sleep - so while the goal may be to cut back on snacks, I know that my snacking is directly tied to other behaviours, and if I can change those, it’s easier to avoid snacking, thereby reducing my snacking.?

Pro Tip: Sometimes we don’t know what our obstacles will be until we encounter them. That’s ok. When you do encounter a challenge or get knocked off course, try not to judge the circumstance or yourself. Try to objectively view the situation, and plan for ways to get back on track. It’s not all or nothing, it’s a process.?

6. Celebrate Small Wins

Acknowledging progress keeps you motivated. Celebrating doesn’t mean indulging in counterproductive behaviors but rather finding positive ways to reward yourself.

Action Step: Treat yourself to something meaningful—a new book, a day off, or simply acknowledging your effort—when you achieve a milestone.

Pro Tip: I have a celebration journal. When I feel really good about something, or I accomplish something, I add it to my journal. This both allows me to acknowledge it, and to review all the things I’ve done and progress I’ve made. It can be hard sometimes to objectively measure this, and I find that seeing this list of accomplishments can really help motivate me to keep going.?

7. Focus on Habits, Not Just Outcomes

Goals are important, but the habits you build along the way ensure long-term success. Consistency is key. Even if progress feels slow, sticking to your habits will pay off over time. We all have been told many different timelines for how/when habits form. For me I need motivation and dopamine to continue, even when I know something is good for me or makes me feel better over all.?

Action Step: Identify one habit that aligns with your goal and focus on integrating it into your daily routine.

Maybe not a Pro Tip: I have found reasonable success in my brain by bribing myself. I can motivate myself pretty easily if my brain knows I’ll get some dopamine for doing the thing I am trying to turn into a habit. I’m motivated much more by the carrot than the stick. Many of us know what will motivate us, use it in pursuit of building habits.?

8. Reassess and Adjust as Needed

Life is dynamic, and your goals may need to evolve. Periodically reviewing your progress allows you to adjust your approach and stay aligned with your values and priorities.

Action Step: Schedule regular check-ins to evaluate your progress and make necessary adjustments. Be flexible and kind to yourself if plans change.

Pro Tip: I’ve had to refine and not be too precious about my idealistic goals. Life happens, sometimes things don’t go at all the way we planned. That’s ok. Deep breath, and keep going.?

9. Stay Inspired

Motivation naturally fluctuates, but staying inspired can help bridge the gaps. Surround yourself with reminders of your “why,” whether through vision boards, inspirational quotes, or stories of others who have achieved similar goals.

Action Step: Create a space—physical or digital—that reflects your goals and inspires you daily.

Additional thought: Many in my life have found great success in creating vision boards or other pictorial representations of what they want in life. I haven’t found it to be motivating for me, but if this sounds like something that might inspire you - I encourage you to try it out.?

10. Practice Self-Compassion

Setbacks are part of the journey. Beating yourself up over mistakes can diminish motivation. Instead, view them as learning opportunities and keep moving forward.

Action Step: Replace negative self-talk with constructive affirmations. Remember, progress over perfection. It’s normal to play in the grey areas when working towards goals.?

Pro Tip: Be present. Do your best today, and if you can’t or don’t, that’s ok. Start again tomorrow.?

By incorporating these strategies, you can create goals that not only inspire you but also sustain you throughout the year. Remember, success is a journey, not a sprint. Celebrate your progress, stay flexible, and keep moving forward—one step at a time.

Here’s to a year of sustainable growth and lasting motivation!

You’ve got this!?

Coach Dania