Setting small goals  can make a big difference toward helping you adopt new, healthier behaviors that stick with you for life.

Many of us could benefit from being more active, making better food choices, getting more restful sleep, and adopting other healthful behaviors. But doing these things—and turning them into sustainable, lifelong actions—can be challenging.

The good news? Setting small goals, such as the ones featured here, can make a big difference toward helping you adopt new, healthier behaviors that stick with you for life.

5 steps to setting small goals that help improve health

These small steps can help you achieve your long-term health goals.

1. Determine and prioritize your health goals

You might have a long list of changes you’d like to make. But it’s probably not realistic to achieve all of them in a short time. To help figure out where to start, write out your list of desired goals and prioritize them in order of importance to you.[1]

Capturing your health goals on paper is more motivating than simply thinking about them.[2] Writing out goals helps you think more deeply about what you want to accomplish and the steps you’ll take to get there.[3] The list also provides an ongoing opportunity to review your progress.[4] You can identify any roadblocks and adjust your goal setting and expectations, as needed.[5]

Be as specific as possible when setting goals.[6] Getting healthier, for instance, can mean different things to different people. Ask yourself why you want to be healthier.[7] Do you want more energy to keep up with your kids or grandchildren? Will losing weight help reduce the number of medications you take to manage conditions like high blood pressure?

Your underlying reasons provide the motivation you need to continually make the necessary small changes to achieve a small goal.[8] Reflecting on what matters most to you and how it fits into your long-term goals can improve your chances of success.[9]

2. Think small

Small goals are easier to stick with and reach.[10] The success of achieving each small goal can give you the extra push to keep going.[11] By setting smaller goals, you lay the foundation for significant, sustainable improvements over time.

For example, if you want to be more active (but you’ve been sedentary for years), you might start with an achievable goal like a 15-minute walk after dinner 4 days a week.[12] By the end of the week, you’ll be 40% closer to getting 150 minutes of moderate-intensity physical activity. The Centers for Disease Control and Prevention (CDC) recommends every American get this much activity each week.[13]

After a month or so of these after-dinner walks, your energy may increase. You may feel strong enough and motivated by your success to increase the amount of time you’re walking or add another day of walking. Every small action—whether it’s something like walking or cutting back on sweets—gets you a little closer to whatever goal you’ve set. You’ll find that consistent behavioral changes can quickly make a difference in how you feel.[14]

3. Find or create healthy triggers

It can be easier to change a behavior and achieve a goal when you tie it with a trigger or cue.[15] Some people call this approach “habit stacking.”[16] If your goal is to get into the healthy habit of drinking more water, you might carry a water bottle with you on your walk. Or you may commit to drinking a large glass of water when you return. To get into the healthy habit of practicing mindfulness, you might tie that in or stack it with a bedtime ritual like taking a warm bath.

4. Look for small ways to succeed

Commitments to family, work, school, and social activities are something all of us struggle to manage. There will be moments when you feel you don’t have the time, energy, or motivation (or all 3) to accomplish your daily goal. When this happens, make your small goal even smaller and celebrate that success.[17] Didn’t have time for yoga today? Allow yourself a few minutes of deep breathing instead.

5. Be patient

You wouldn’t expect to master a new skill like painting overnight, so don’t expect to quickly form new habits or achieve goals either. Studies suggest that it can take up to 2 months of consistent behaviors to make a habit stick. [18]

It may take longer to see the full benefits of your efforts.[19] But improved stamina, lower blood sugar, or a calmer state of mind are possible. The longer you work at achieving those smaller goals, the greater your chances of seeing the long-term results you desire.[20]

In summary: Set small goals for big health wins

Identifying and setting small, achievable goals for better health can help keep you feeling confident and motivated. Replacing old behaviors with new, healthier ones is a process that takes time and dedication. Celebrate each small goal that you check off as you strive toward the bigger picture: a healthier you.

Now that you know more about healthy goal setting, you may be curious about how the Sincerely Health nutrition tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about goal setting

Why should you set small goals?

Small goals are manageable and easier to stick with. It’s motivating to achieve a small goal. Plus, each success moves you closer to a bigger goal.

What is habit stacking?

Habit stacking involves tying a new behavior with a current one, such as meditating during or after a bath.

How much time should you give yourself to achieve a small goal?

Give yourself grace and as much time as you need. It’s normal to face an occasional setback. But frequent setbacks may be a sign that you need to rethink your goal or seek help to achieve it.

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

Download your app on the App Store today

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[1] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[2] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[3] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[4] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[5] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[6] Aetna. Put it in writing: How journaling can help you achieve your health goals. https://www.aetna.com/health-guide/journaling-help-achieve-health-goals.html

[7] University of New Mexico Health Sciences. The “Why” Matters Setting Successful Goals. Last reviewed January 25, 2024. https://hsc.unm.edu/news/2024/01/setting-successful-goals.html

[8] University of New Mexico Health Sciences. The “Why” Matters Setting Successful Goals. Last reviewed January 25, 2024. https://hsc.unm.edu/news/2024/01/setting-successful-goals.html

[9] Cleveland Clinic. 5 Healthy Habits That Prevent Chronic Disease. Last reviewed September 2, 2020. https://health.clevelandclinic.org/5-healthy-habits-that-prevent-chronic-disease

[10] Jefferson Health. Small Changes Matter: Five Tips for a Sustainable, Healthy Lifestyle. Last reviewed February 15, 2024. https://www.jeffersonhealth.org/your-health/living-well/small-changes-matter-tips-for-a-healthy-lifestyle

[11] Jefferson Health. Small Changes Matter: Five Tips for a Sustainable, Healthy Lifestyle. Last reviewed February 15, 2024. https://www.jeffersonhealth.org/your-health/living-well/small-changes-matter-tips-for-a-healthy-lifestyle

[12] National Institute of Diabetes and Digestive and Kidney Diseases. Changing Your Habits for Better Health. Last reviewed November 2020. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

[13] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[14] Jefferson Health. Small Changes Matter: Five Tips for a Sustainable, Healthy Lifestyle. Last reviewed February 15, 2024. https://www.jeffersonhealth.org/your-health/living-well/small-changes-matter-tips-for-a-healthy-lifestyle

[15] CNN Health. How to build a habit in 5 steps, according to science. Last reviewed September 22, 2023. https://www.cnn.com/2021/11/29/health/5-steps-habit-builder-wellness/index.html

[16] Cleveland Clinic. Everything You Need to Know About Habit Stacking for Self-Improvement. Last reviewed June 18, 2024. https://health.clevelandclinic.org/habit-stacking

[17] Scientific American. How Long Does It Really Take to Form a Habit? Last reviewed January 24, 2024. https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/

[18] British Journal of General Practice. Making health habitual: the psychology of ‘habit-formation’ and general practice. Last reviewed December 2012. https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409; Cleveland Clinic. 5 Healthy Habits That Prevent Chronic Disease. Last reviewed September 2, 2020. https://health.clevelandclinic.org/5-healthy-habits-that-prevent-chronic-disease

[19] Cleveland Clinic. 5 Healthy Habits That Prevent Chronic Disease. Last reviewed September 2, 2020. https://health.clevelandclinic.org/5-healthy-habits-that-prevent-chronic-disease

[20] British Journal of General Practice. Making health habitual: the psychology of ‘habit-formation’ and general practice. Last reviewed December 2012. https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409

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