Setting Small Achievable Goals

Small goals can help turn an intention into something you can actually do.

They are particularly useful when motivation, confidence or energy is low and a large target feels too far away.

Start with what matters now

Choose one area rather than trying to improve everything at once.

The goal might relate to sleep, movement, paperwork, social contact, work or another practical problem.

Make the goal specific

‘Get healthier’ or ‘sort my life out’ are difficult to measure.

‘Walk for ten minutes after lunch on Tuesday and Thursday’ or ‘open three letters on Saturday morning’ gives you a clear action.

Make it small enough to start

A goal should stretch you a little without requiring ideal motivation, time and circumstances.

If it feels too big, reduce the duration, frequency or number of steps.

Decide when and where

Linking the action to a time or existing routine can make it easier to remember.

For example: ‘After breakfast I will spend ten minutes on the application.’

Plan for obstacles

Ask what is most likely to get in the way and decide what you will do if it happens.

A backup plan might be doing a shorter version rather than abandoning the goal completely.

Measure progress fairly

Success is not only completing the final outcome.

Starting, practising, asking for help and returning after a difficult week are all forms of progress.

Review and adjust

If a goal repeatedly does not happen, avoid simply calling yourself unmotivated.

Was it too large, badly timed, dependent on somebody else or not actually important to you? Change the goal based on what you learned.

5.9: Learning to Recognise Your Achievements

11.8: Breaking Problems Into Manageable Steps

3.5: Why Don’t I Feel Motivated?

General information only. This is not a diagnosis or a substitute for professional healthcare advice.