Realistic Goal Setting for 2026

A New Year is upon us, which means we’re barraged by messaging around resolutions, goal-setting, and transformation. For those already feeling overwhelmed and stuck (especially following the sprint pace of the holidays), this can feel like yet another uphill battle.

If you’ve ever set a goal with genuine intention only to abandon it a few days or weeks later, you’re not failing. You’re human. And you may need a goal-setting framework that honors your capacity, season of life, and is actually do-able with everything else on your already full plate.

The key with setting realistic, do-able goals is to think SMART.

This framework is a method to go about making changes in a way that doesn’t add unnecessary pressure— you’ve got enough of that already!

What Are SMART Goals?

SMART goals are:

• Specific

• Measurable

• Achievable

• Relevant

• Time-bound

Specific

Instead of:
“I want to take better care of myself this year.”

Try:
“I want to take a 20-minute walk three mornings a week.”

Specific goals reduce mental load since you’re not constantly negotiating with yourself about what “better” means. Specific goals are easier to achieve because they give us an action plan. It’s easy to keep putting off a vague goal.

Break things down into small steps, then start chipping away at it. If you set the initial goal as something super manageable, you start to break down the mental barrier around getting started. You might also find you start to do a little extra (i.e., walk for 25 min when the goal was 20) because of momentum.

Even better, put your specific goal on your calendar and protect it just as you would an important work meeting or a medical appointment for your kiddo.

Don’t beat yourself up if you can’t complete the goal as you intended. Even getting out for 5 or 10 minutes is better than nothing, and small steps add up. If you’re finding the goal is too much for this season of life, readjust to something more manageable.

Measurable

We want your goal to be as measurable as possible so it’s clear if progress is happening.

For example:

• Number of walks taken this week

• Ounces of water you drank today

• Number of times you took your medication as prescribed this week

• Number of days you went to bed before 11pm this week

• Number of days you logged off work by a certain time

Measurement creates structure. When you can see your progress, it’s easier to adjust your plan and keep moving forward. You’re not looking for perfection (any step forward counts!). Action creates motivation, which creates momentum to keep going.

Achievable

Ask yourself: Is this doable within my actual energy, responsibilities, and nervous system capacity?

Midlife often includes caregiving, career demands, grief, health changes, or simply less tolerance for BS.

You are probably an ambitious person, and it’s great to have longer-term goals. However, even longer-term goals start with small steps.

Just as you can’t summit Rainier in one giant leap, the same is true for goals. It’s the accumulation of many, many small steps along the way.

Achievable goals stretch you slightly, but not to the point of collapse.

If it’s not possible to work out 4-5x per week in this season of life, let’s not set that as a goal. Maybe 1-2x per week is more realistic. Leave the judgment at the door about what it means that you can only do XYZ but previously you did 4x that amount.

Any step is a step forward!

Relevant

A goal can look great on paper and still be wrong for this season of life.

Before committing, ask:

• Does this align with my values?

• Am I doing this because I want it, or because I think I “should”?

• Will this support my mental health?

• When I think about this goal, how does it feel inside my body? Do I feel excitement or dread?

Time-Bound

Deadlines can help, but they don’t need to be harsh. We are much more likely to follow through with goals if we can get started right away. If we have to wait for something (or someone) to change, we might be waiting a long time. And the longer you wait, the more life gets in the way.

So, ask yourself: what can I do to get going on this goal now?

Examples of Mental-Health–Friendly SMART Goals

Goal: I’m going to identify three potential therapists by searching online, and email them to inquire about services.

Goal: I’m going to lift weights twice a week at the YMCA during my lunch break (20 minutes).

Goal: I’m going to walk at least 8,000 steps a day on work days.

Goal: I’m going to reach out to friends at least twice a week by text message to check in and stay connected.

Goal: I am going to put my smart phone on the charger across the room and read a book instead at least 3x per week.

Final Thoughts

As we move into 2026, remember that meaningful change doesn’t come from pushing harder.

The solution to “the grind” isn’t more grinding.

Meaningful change comes from choosing goals that fit your life as it is right now.

SMART goals can offer structure and direction, but the real work is deciding what’s worth your energy.

You don’t need a complete overhaul to move forward. Small, intentional, consistent steps can create steady, sustainable growth.

Little by little. You’ve got this!