Small Goals, BIG Changes

Big dreams are exciting — but it’s the small, consistent steps that get you there. Whether you’re improving your health, chasing a new personal best or working toward a career goal, success starts with setting clear, realistic targets and focusing on what’s right in front of you.

What does S.M.A.R.T. mean?

The S.M.A.R.T. method helps turn vague intentions into an actionable goal you can track day by day:

• Specific: Define exactly what you want; instead of “get in shape,” say “walk for 30 minutes four times a week for the next month”
• Measurable: Choose something you can track; for example, “I’m going to walk for one mile each time”
• Attainable: Keep it within reach; building momentum with small wins is better than burning out by chasing something too big, too soon
• Relevant: Make sure your goal matters to you and fits your current priorities
• Time-bound: Give yourself a deadline to stay focused and accountable; in the example above, “for the next month” creates a clear timeframe

Start Small

It’s easy to get overwhelmed by how far you have to go. Your long-term goal might be to run a marathon or bench press 225 pounds — but your first step might simply be putting on your shoes and getting out the door.

As Martin Luther King Jr. said, “You don’t have to see the whole staircase, just take the first step.” Setting small, achievable goals helps you build confidence early on, reduces your chances of burning out and allows you to ebb and flow more easily.

When creating your S.M.A.R.T. goal, use these five points to guide you:

1. Pick one small goal
   • Instead of “drink 120 ounces of water each day,” start with “drink a glass of water when I wake up and with each meal”
2. Write it down using the S.M.A.R.T. framework
   • Remember: specific, measurable, attainable, relevant and time-bound
3. Focus on the next step, not the finish line
   • Progress is built one action at a time
4. Track your wins
   • Celebrate each small success and be proud of your journey
5. Ebb and flow
   • Life happens; what matters is consistency, not perfection

Once your goals feel natural and achievable, build on them and keep climbing the staircase. The small steps eventually add up to the big goal — and you’ll reach it with more confidence and less stress.

Don’t let the size of your dreams stop you from taking action. Set goals that are clear, realistic and focused. Look at the step right in front of you, take it — and before long, you’ll find yourself much higher on that staircase than you thought possible.

About the author

Jenna Linstra

Ms. Jenna Linstra is Fitness and Wellness Coach in the Slainte Fitness Center at USLI. Ms. Linstra enjoys staying active through strength training and running. She has a passion for helping others navigate their fitness journey and embrace a healthy lifestyle. She strongly believes that a healthy body starts with a healthy mind.