Start Your Journey
“This time, I’m really going to do it.” We’ve all had those moments. Going all-in on a huge goal can feel exciting, until it gets overwhelming. The secret? Start small, celebrate the tiny wins, and enjoy the journey. Trust me, it’s the most fun you’ll ever have while working toward your goals.
I used to be a long distance runner but fell out of practice. One day a few years later, I realized how much I missed running and decided to get back into it on my own terms. It hit me fast—I didn’t have the stamina I used to, not even close!
I had to stop early into my run, completely winded and out of breath. I started thinking about the old half marathons I used to run and, honestly, it made me feel a little defeated that I couldn’t run like that anymore. Thankfully, I reminded myself that distance running is a long game—and I wanted to focus on taking one step at a time. I looked back at where I started my run and appreciated that I had actually covered a good distance. I focused on improving my distance running from where I was yesterday—not five years ago.
That small mindset shift changed everything.
Why Small Goals Work
Big goals can feel overwhelming. But small goals? They give you the momentum to keep going. And those small wins add up faster than you think.
Here’s why this works:
Small Goals = Habits in Disguise
Breaking down your goal into smaller steps helps you form long-term habits. When you repeat those small actions consistently, they become second nature.
Small Goals Reduce Pressure
Instead of feeling stuck under a mountain of pressure, small goals help make the climb feel doable. Small goals create steady progress and help build confidence before burnout ever has a chance to set in.
Small Goals Keep You Present
When you’re not constantly focused on the finish line, you can appreciate how far you’ve already come—and that mindset helps you stay consistent.
From Lofty to Achievable: What Small Goals Look Like
Hydrate Like a Pro
Instead of aiming for a gallon of water a day, start with a glass of water before each meal. Soon, you’ll just want to drink more water, and your water bottle will become your constant companion.
Move to Improve
If an hour of exercise seems daunting, start with a 20-minute walk. Gradually increase your time and intensity. Break down different exercises into more manageable, progressive movements. Also consider inviting a friend along for accountability.
Fruit and Vegetable Victory
Start small—just add a few more fruits and vegetables to your plate. With the long-term goal for 9 to 11 servings of different fruits and vegetables each day, you’ll be surprised how fast it adds up. Build Into What You Already Do
Pair a new habit with something you already do. For example, stretch your body while watching TV. Take a short walk after lunch. Small changes, big results.
One way to turn small steps into lasting change? Use SMART goals.
Why Small Victories Matter
If you’ve ever set a big goal that fizzled out, you’re not alone. That’s why setting SMART goals—Specific, Measurable, Achievable, Relevant, and Timely—can help break down that goal into something you can actually stick with.
Instead of saying, “I want to run a half marathon again,” a SMART goal might be:
“I’ll run for 10 minutes, 3 times a week for the next month.”
It feels doable—and more importantly, you’ll feel accomplished when you complete it.
One More Thing to Remember
Progress isn’t about perfection—it’s about showing up, one step at a time.
If you’re taking steps forward, no matter how small, you’re still moving toward your goal. And just like I was reminded on that first run after several years: what matters most is the direction you’re going, not how fast you’re getting there.
