How to set and achieve your health goals (the S.M.A.R.T. way)

Most people don’t fail at their health goals because they lack motivation. They fail because the goal was never clear enough to begin with.

“I want to get fitter.”
“I need to lose weight.”
“I should probably look after myself better.”

They sound reasonable. They also don’t give your brain anything solid to work with. So a few weeks in, life gets busy, progress feels vague, and the goal quietly disappears. But setting health goals isn’t about willpower. It’s about clarity, realism, and building something you can return to even when motivation dips, because it almost always does.

Step 1: Define your “why” (before you think about the goal)

A health goal without a reason is easy to abandon. A health goal tied to something meaningful is much harder to ignore.

Your “why” might be:

• Having more energy for work or family

• Feeling calmer and more focused day to day

• Reducing health risks as you get older

• Sleeping better and waking up clearer-headed

This “why” then becomes the anchor you come back to on those days where progress feels slow.

Step 2: Use the S.M.A.R.T. framework to shape the goal

The S.M.A.R.T. framework works because it turns vague intentions into something your brain can act on. The key is using it gently, not rigidly.

S: Specific

Broad goals are easy to postpone. Specific goals tell you exactly what to do. For example, instead of “I want to get healthier", try:

• Walk for 20 minutes after dinner

• Reduce takeaways to once a week

• Go to bed by 11pm on weeknights

M: Measurable

If you can’t measure it, it’s hard to know whether it’s working.

That could be:

• Steps per day

• Gym sessions per week

• How often you cook at home

• How consistently you take medication or supplements

Measurements help you take note of what’s working and what isn’t.

A: Achievable

A goal can be ambitious without being unrealistic.

Ask yourself:

• Can I realistically do this on my worst week, not my best one?

• Does this fit around work, family, and existing commitments?

Try and make sure that your goals only stretch you, and not punish you. For instance, if you currently exercise once a week, aiming for five sessions immediately is more likely to fail than succeed. Progress sticks when it’s built on what you already do, not who you wish you were.

R: Relevant

Is the goal you’re setting actually going to improve your life?

A relevant health goal:

• Supports your energy, mood, or confidence

• Aligns with your values and priorities

• Solves a real problem you’re experiencing

A goal that looks impressive but doesn’t meaningfully change how you feel is hard to maintain. The most effective goals solve a real problem you’re experiencing today.

T: Time-bound

Open-ended goals get pushed aside. Time-bound goals create urgency and focus.

Examples:

• “Over the next 12 weeks”

• “By the end of this month”

• “For the next 30 days”

A timeframe also gives you a natural point to review, adjust, or reset, rather than quietly abandoning the goal.

Step 3: Realistic health goal examples

Here’s how S.M.A.R.T. health goals look in real life.

Physical health and fitness goals

• “I will complete three 30-minute strength workouts per week for the next 8 weeks.”

• “I will walk 8,000 steps a day, at least five days a week, for the next month.”

These focus on behaviours you can control, not just outcomes.

Nutrition goals

• “I will eat at least 25g of protein at breakfast on weekdays for the next 4 weeks.”

• “I will limit takeaway meals to once a week for the next month.”

Nutrition goals work best when they’re not about restriction.

Mental health goals

Mental health goals are often overlooked, but they underpin everything else.

Examples:

• “I will practice 5 minutes of breathing or mindfulness exercises each evening for the next 21 days.”

• “I will book an appointment with a mental health professional this month.”

Mental health goals don’t need to be dramatic to be effective. Small, regular actions matter.

Sleep goals

Sleep is one of the most powerful (and underestimated) health levers.

Examples:

• “I will aim to be in bed by 10:30pm on weeknights for the next 2 weeks.”

• “I will avoid screens for 30 minutes before bed on at least five nights a week.”

Improving sleep often makes other goals feel easier without extra effort.

Step 4: Track progress without turning it into pressure

Tracking only works if it helps you notice what’s going on, not if it makes you feel watched or judged. A note on your phone, a simple habit tracker, or even a quick mental check-in at the end of the week is often enough. 

What you’re really looking for are patterns. Are certain days harder than others? Do your goals slip when sleep drops or stress climbs? That information is useful. It helps you adjust, rather than blame yourself. Progress tends to come from small, repeatable actions done most of the time, not from flawless weeks that are impossible to sustain.

Step 5: Plan for setbacks before they happen

Setbacks aren’t a sign that something’s gone wrong, they’re just a part of the whole process. Everyone misses workouts, overeats, sleeps badly, or loses momentum now and then. The difference between people who stick with their goals and people who abandon them isn’t discipline, it’s how they respond in those moments. 

Instead of writing the whole week off, it helps to have a reset mindset: What’s one small thing I can do today that moves me back in the right direction? That might be a short walk, a balanced meal, or an earlier night. 

Why support matters for long-term health goals

Many people can start a goal. Fewer can sustain it alone. That’s because health behaviours are influenced by:

• Biology (hormones, appetite, energy)

• Stress and sleep

• Mental health

• Environment and routine

Having structured support, whether that’s professional guidance, accountability, or clinical insight, can make a meaningful difference over time.

The numan take

Health goals don’t fail because you’re unmotivated. They fail because they’re unclear, unrealistic, or unsupported. Start with one goal. Make it S.M.A.R.T. Tie it to a reason that matters to you, track it lightly, and adjust when life gets in the way.