How to Set Goals in 2021 (& stick to them)

Goal setting is never easy, and there is a lot of pressure riding on them when starting a new year. However, there are many ways to make this entire process easier and more realistic.

For those of you who already know me, you know I am going to hit you with some science at this point (and for those of you who do not, I am an exercise science major with a focus on health and wellness). In the course, health behavior change I learned how to best improve individuals intentions of adopting healthy behaviors. My background always allows me to not only look at the possibilities as to how you can set manageable goals but also why they sometimes do not work out as you had planned.

In this post I am going to teach you how to effectively create your wellness vision and also how to set both long-term and short-term goals for yourself this year. I will also explain to you how to assure yourself that the goals you make are manageable to ensure you will reach each of them.

1. What is your vision?

The concept of creating a wellness "vision" is probably new to many of you. However, it is the first crucial step that is often forgotten. A vision is a compelling statement of who you are now and what healthy behaviors you want to do consistently. Many people think that to be "healthy" means being physically fit and eating the right things. However, wellness is more than just that. This includes all aspects of your life such as intellectual, spiritual, emotional, physical, financial, social, environmental, and occupational health. With this being said your vision should include all of these aspects of your life as well as the things that you are already doing and want to continue and the areas that you are looking to improve upon this year.

For example, my vision is "I am full of life and ratiate positivity wherever I go. I have confidence in my abilities to create content that is informative and enjoyable for others. I manage my time well, and use a planner to stay organized. I work out at least 5 times a week by doing physical activity that I enjoy. When I look in the mirror I am happy and content with myself."

As you can see, my vision is a broad form of my actual goals. With this, I can identify what is most important to me, and what it will take for me to get here. By writing this down in my notability planner, I am able to go back and reference it as well as make adjustments to it as the year goes by.


2. Now, let's take a deeper look into that vision.

The next step involves breaking up your vision into goals. Take each individual sentence of your vision and figure out what it means to you.


Let's see what this looks like for me:

"I am full of life and radiate positivity wherever I go"

My goal for 2021 is to continue being a positive person that brightens others days. Currently, I make an effort to bring happiness to others lives which in turn, makes my life more fulfilling. However, if I spent less time worrying about the little things in my own life, I would be able to spend more time with others and ultimately, bring more positivity into their lives.

"I have confidence in my abilities to create content that is informative and enjoyable for others"

My goal for 2021 is to produce content more consistently. Currently, I have been successful at posting for my scheduled times, however, my content isn't always exactly how I wanted it. If I spend more time being productive, I would be able to produce more informative consistent content.

"I manage my time well, and use a planner to stay organized"

My goal for 2021 is to effectively organize my time in order to reduce stress around my tasks. Currently, I always manage to reach deadlines but become anxious about the extra things that I could be doing. I also like to finish assignments as soon as I know about them, but instead I want to begin organizing my days in a way that I can ensure each task gets done without worrying about them as much.

"I work out at least 5 times a week by doing physical activity that I enjoy"

My goal for 2021 is to work out everyday during the week and give myself the weekends to relax. Currently, I enjoy my physical activity routine but I want to continue doing the workouts that I enjoy instead of always thinking about what may work better.

"When I look in the mirror I am happy and content with myself"

My goal for 2021 is to be proud of myself. I want to be able to say that I did every single thing I possibly could to make today great every time I look in the mirror. Currently, I am satisfied with the way I look physically, but I want to be proud of myself with how I hard I work in school and my job.


This process takes time, but ultimately after writing each of these ideas down, you will already start to form your more specific goals around them.


3. Identify your three-month goals

At this point, I am sure you are all ready to go to a different website or blog to find out how to set goals and reach them by tomorrow, BUT DO NOT DO THAT, stick with me because good things TAKE TIME.

From my vision, I was able to create 5 goals but they are all BIG GOALS. In order to actually begin your efforts, they must be broken down into 3 month goals (but sorry to say, this is not the last time) Luckily our year is 12-months so within this you get to set three-month goals for yourself FOUR TIMES! For today, we can only do the first ones and this is because things might change. You may realize that one of your goals was not difficult for you at all and within the first month you are already doing it consistently, and that is AMAZING, but there may be others that you just realize are not as important to you as you thought they were (like for me, last year I had to remove eating healthy because I just realized that it didn't make me happy and that is okay) or you may realize that you need to start over and try again in the next quarter of your year.


So now lets form my goals-

"I am full of life and radiate positivity wherever I go"

-My goal is to make time everyday to do something with at least one other person with no distractions. (Without checking my phone, editing a video, or thinking about tasks)

"I have confidence in my abilities to create content that is informative and enjoyable for others"

-My goal is to put out quality content at each of my posting times that I am proud of.

"I manage my time well, and use a planner to stay organized"

-My goal is to write down every assignment, meeting, and appointment, in my agenda and check them off as they are completed.

"I work out at least 5 times a week by doing physical activity that I enjoy"

-My goal is to figure out what time of day is best for me to work out and routinely do it at that time.

"When I look in the mirror I am happy and content with myself"

-My goal is to take at least an hour a day to look at everything I have accomplished and think about all of the good in my life/all that I have to look forward to.


As you can see, I took each of my goals and broke them down into MANAGEABLE TASKS. Could I do all of them by tomorrow? Absolutely, but that does not mean that I will continue to do them for the rest of the year. By holding yourself accountable, and giving yourself 3 months to reach each of your goals they become HABITS. Habits are a part of your daily routine rather than that annoying little thing that you think about and stress over having to do! That is why this works.


4. Make Weekly Goals

These are your short term goals, the thing you will do TOMORROW. The first step to identifying what change will look like for you. Want to go on a diet and loose 20 pounds? Thats great but lets figure out where you begin. What diet are you going to use? Are you going to exercise? Do you have sneakers to go for a run? Where are you going to run? These are the things we ALL look past when setting our goals! In this case, a weekly goal would be "This week I am going to research different diets" or "This week I am going to find a safe and comfortable place to run" Then maybe next week you could say "This week I am going to eat according to my diet during the week days and give myself a break for the weekend" or "This week I am going to try to find a day/time that is best for me to run." By doing this you are setting yourself up for success, it may feel like you are dragging your feet and prolonging seeing the results that you are looking for but ultimately, by taking the time to set yourself up and figure out what exactly it is that you will be doing, you see greater changes.


So again, let's turn my three month goals into weekly goals.


"I am full of life and radiate positivity wherever I go"

-My goal is to make time everyday to do something with at least one other person with no distractions. (Without checking my phone, editing a video, or thinking about tasks)

This week, I will find a time that I can use to call or meet up with someone I havent talked to in a while and catch up with them.


"I have confidence in my abilities to create content that is informative and enjoyable for others"

-My goal is to put out quality content at each of my posting times that I am proud of.

This week, I will plan out my content so I am ready to go at my upload times.


"I manage my time well, and use a planner to stay organized"

-My goal is to write down every assignment, meeting, and appointment, in my agenda and check them off as they are completed.

This week, I will write down all of my scheduled events in my Notability planner.


"I work out at least 5 times a week by doing physical activity that I enjoy"

-My goal is to figure out what time of day is best for me to work out and routinely do it at that time.

This week, I will work out at various different times to figure out which is most enjoyable and convienient for me


"When I look in the mirror I am happy and content with myself"

-My goal is to take at least an hour a day to look at everything I have accomplished and think about all of the good in my life/all that I have to look forward to.

This week, I will figure out what the best way is for me to actually visualize my life. Whether that is by making vision/dream boards, listing them out, or thinking about them while I enjoy some self care.


As you can see, these small, short-term goals are managable and exciting. They will set you up to get to the next level and try out all of the new things that you want to do regularly, and to continue doing the things that you enjoy in a more organized and thought out manner.


5. BELIEVE IN YOURSELF

Sorry for being cliché but you actually just read an ENTIRE blog post about how to better your life this year so you are obviously ready to do so and I am SO PROUD OF YOU! I am so excited for you to start your journey and reach the goals that will make you the person you have always wanted to be!

Please never hesitate to reach out to me through my instagram or YouTube channel if you ever want to chat more. Behavior change is something that I am extremely passionate about because if it is done right it really does work!

For more references, I have posted a video about How I Stay in Shape Without Dieting and in this video I speak briefly about my FAVORITE book (and I do not read often) "The Power of Habit." As you can see, my priority is to turn your goals into a reality by way of habit rather than force! It makes your life so much more enjoyable and fulfilling when changes start to become natural instincts!

0 views0 comments

Recent Posts

See All