Less Struggle: Set Healthy Goals That Motivate and Empower

Setting goals is a common practice, especially when it comes to physical fitness. Often, these goals aren’t just about physical outcomes – they’re also tied to mental and emotional well-being. We want to feel better, so we set physical goals. At first glance, this seems harmless, even beneficial. However, there are risks and potential side effects to goal setting that can lead to negative outcomes. To truly benefit from physical goals, it’s essential to consider mental health as part of the process.

Physical Activity for Mental and Emotional Health

Physical activity is widely recognized as a cornerstone of good health, not only for the body but also for the mind and emotions. Engaging in regular physical activity is known to boost mood, reduce stress, and foster a sense of accomplishment, making it an essential tool for maintaining overall well-being. From simple activities like walking or stretching to more intensive exercises, the act of moving your body has been shown to release endorphins—chemicals in the brain that promote feelings of happiness and relaxation.

Beyond these immediate benefits, research demonstrates that consistent physical activity contributes to long-term positive psychological changes. Studies have linked regular exercise to improved cognitive function, greater emotional resilience, and an enhanced quality of life. On the flip side, insufficient activity can have far-reaching consequences, not only compromising physical health but also increasing the likelihood of mental health challenges such as anxiety, depression, and low self-esteem.

Goals and Objectives

Goal setting is an effective strategy for promoting physical activity because it offers structure and motivation for change. Often, goals are framed using the SMART criteria: Specific, Measurable, Achievable, Realistic, and Timebound. Examples include walking 10,000 steps a day or completing 90 minutes of physical activity each week. However, the SMART approach to goal setting falls short. Goals should represent more than just targets – they should serve as tools to guide and inspire action.

A well-set goal provides direction, acting like a compass that points you toward a larger purpose. It keeps you focused on the big picture. However, to make meaningful progress, that larger goal must be broken down into smaller, achievable objectives. These objectives serve as waypoints along your journey, offering moments of accomplishment and keeping you motivated to continue. Without these manageable steps, even the most inspiring goal can feel overwhelming or out of reach.

The key to long-term success is ensuring that your goals are not simply endpoints but guiding principles that keep you moving forward. A goal that defines a direction, such as “becoming more active” or “improving physical and mental well-being,” allows for ongoing growth and discovery. Objectives create opportunities for measurable progress along the way. By setting objectives that align with your broader vision, you remain engaged in the process, ensuring that each step you take brings you closer to your ultimate purpose without losing momentum when one milestone is achieved.

Objectives and Goals as Obstacles

However, objectives themselves can become obstacles. Unrealistic or overly ambitious objectives can lead to stress, anxiety, or even setbacks. Here are some ways poorly set objectives can negatively impact mental and emotional well-being:

• Unrealistic expectations: When goals or objectives are too difficult or there are too many at once, it can feel overwhelming, causing stress and discouragement.
• All-or-nothing thinking: Objectives framed as success/fail scenarios can hurt self-esteem and motivation if they aren’t met.
• Narrow focus: Overly specific goals can encourage a rigid “means-to-an-end” mindset, preventing you from exploring creative or enjoyable alternatives.
• Dishonest reporting: Challenging objectives might tempt you to overstate your achievements, reducing the actual benefits of the activity.
• Decreased enjoyment: Tracking progress through numbers, like counting steps or calories, can shift your focus from enjoying the activity itself to meeting quantifiable targets. This reduces intrinsic motivation – the natural joy of doing something for its own sake.
• Burnout: Focusing solely on outcomes can make plateaus feel like failure, leading to frustration and decreased motivation.

Repeated failure to meet objectives can even spiral into self-loathing. When this happens, it’s easy to believe you’re incapable of achieving anything, leading to a cycle of negative self-talk that becomes harder to break.

From Obstacle to Achievement

To avoid these obstacles and pitfalls, you can think of your objectives differently. Doing so will allow you to engage with your objectives in creative and healthy ways.

You might start with objectives that are genuinely achievable. While it may feel counterintuitive to set “easy” objectives, doing so builds momentum and confidence. For instance, instead of aiming for 10,000 steps a day right away, start with 2,000 or 5,000 – whatever feels realistic for you. Focus on consistency and resilience as you work toward your goals.

As you gain confidence and mastery, you can gradually stretch your objectives. For example, move from 2,000 steps a day to 2,500 or 3,000. This incremental progress is healthier for your mind and body and keeps you motivated over time.

Alternatively, you might set objectives that focus on creativity rather than numbers. For example, instead of “I need to complete 10,000 steps,” try “I’ll find new ways to increase my step count” or “Let’s see how many steps I can get today.” These types of objectives emphasize the process and the joy of discovery, reducing pressure and increasing engagement.

Objective Achievement Builds Confidence

This approach isn’t limited to step counts. By breaking goals into manageable and flexible objectives, and being kind to yourself in the process, you’ll build confidence, creativity, and resilience. Over time, you’ll develop strategies and traits that not only help you achieve your objectives but also make your journey enjoyable and meaningful.

Remember, goals aren’t just about reaching a destination, they’re about creating a purposeful, fulfilling path toward a better version of yourself. 

Big, Audacious Goals

None of this is to say that you shouldn’t aim for big, audacious goals. You don’t need to play small. In fact, doing so might mean selling yourself short. Big goals have the power to inspire and challenge you in ways that smaller ones simply cannot. They push you beyond your comfort zone, helping you to envision a version of yourself that is stronger, more capable, and more fulfilled than you may have thought possible.

For some, setting big goals is essential. These goals can serve as a lifeline, helping you claw your way out of a situation that feels limiting or unfulfilling. They can ignite a sense of urgency and purpose, motivating you to take bold steps and make meaningful changes. Without these audacious visions, you risk staying stuck, settling for less than you’re capable of, and missing the chance to create a life that aligns with your potential.

Thinking small can be just as unhealthy as setting goals that are too ambitious. When you limit your vision, you also limit your belief in what you can achieve. Big goals can inspire you to think bigger for yourself, opening doors to opportunities and growth you might never have considered. They encourage you to strive for excellence, not just to reach a destination but to become the kind of person who embraces challenge and possibility. By daring to dream big, you can reframe your life’s trajectory and discover a path that feels truly meaningful.

Even Big Audacious Goals Have Milestones

However, even big, audacious goals need to be broken down into achievable objectives. These objectives serve as stepping stones, helping you stay motivated and maintain momentum along your journey. Without breaking a big goal into manageable parts, it can feel overwhelming or unattainable, leading to frustration or even burnout. By creating smaller, actionable tasks, you not only make progress more tangible but also give yourself opportunities to celebrate successes along the way.

Breaking down big goals into smaller objectives allows you to focus on what you can accomplish now while keeping your sights set on the bigger picture. Each objective acts as a waypoint, marking progress and reinforcing your belief in your ability to achieve the ultimate goal. This approach ensures that even the most ambitious dreams feel within reach, fostering a sense of accomplishment and forward motion at every step. The further along your journey you get, the bigger the objectives will become.

Wrap Up

Goals are not just destinations. They are guiding principles that help you grow, explore, and create objectives along a meaningful path toward becoming the best version of yourself. Your goals should serve you, not the other way around.

Setting goals and objectives is a powerful tool for personal growth, offering direction, motivation, and a sense of purpose. Whether aiming for incremental improvements or big, audacious dreams, the key lies in breaking goals into manageable, achievable objectives that build momentum and confidence. 

By balancing ambition with practicality, you can avoid the common pitfalls of goal setting – such as burnout, discouragement, or self-doubt – while fostering creativity, resilience, and enjoyment in the process. 

Photo by Jakub Kriz on Unsplash