How To Set Personal Goals

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(Updated October 30, 2025)

Every January, we tend to reflect on the past year and set personal goals. But exactly how do you start setting personal goals?

I’ve listed ways you can begin goal-setting below:

The Goal Setting Process

1. Write down the goals.
2. Determine how to measure goal achievement.
3. Establish a deadline for achieving the goal.
4. Identify obstacles to achieving the goals.
5. Identify how to overcome the barriers.
6. Review the list.
7. Monitor progress and continue to set goals.

What Are S.M.A.R.T. Goals?

S.M.A.R.T. goals are goals written to conform to the following criteria:

• Specific: Target a specific area for improvement.
• Measurable: Quantify or suggest an indicator of progress for quantifiable goals.
• Achievable: Specify who will do it and how.
• Realistic: State what results can realistically be achieved, given available resources.
• Time-related: Specify the target date or general time frame when the result(s) can be achieved.

Set Five Goals & Make Them Happen:

1. Decide. Think of something you want to do or work towards.
2. Write it down on paper.
3. Tell someone. Telling someone we know about our goals also seems to increase the likelihood that we will stick to them.
4. Break your goal down.
5. Plan your first step.

Seven Personal Goals:

1. Plan to learn new skills.
2. Be present and learn to be a great listener.
3. Let go of the past & the negative feelings associated with it.
4. Take care of your health.
5. Practice compassion by helping others.
6. Learn from your experiences.
7. Be grateful for where you are and for what you’ve achieved.

Let’s break those personal goals down.

PLAN TO LEARN NEW SKILLS:

Think of new skills you’ve always wanted to learn, but always put on the back burner. Maybe it’s learning to crochet or learning a new language.

Take it off the back burner and decide the skills you want to learn in 2022—plan to have the skill firmly in mind by the end of January. You must set timelines for goal-setting if you are to finish them.

Don’t plan more than three new skills to work toward so as not to burn out before you begin.

BE PRESENT & LEARN TO BE A GREAT LISTENER:

I tend to interrupt people when they’re talking. It’s a bad habit, and I want to break it. I need to work on that because I know it important to listen to others.

I plan to wait until they’ve finished speaking before thinking of my response.

LET GO OF THE PAST & THE NEGATIVE FEELINGS ASSOCIATED WITH THE PAST:

I promise myself that I will not dwell on unpleasant things from the past. I’ll let it enter my mind and pass on through without stopping. In this way, I will not allow myself to pick it apart and feel those old, bad feelings again.

I plan to visualize a broom to sweep those negative feelings out the door.

TAKE CARE OF YOUR HEALTH:

This is something I start and then let my best intentions lapse. One change I want to strive for is to make better food choices. I will find a way to get exercise that does not cause undue pain from old injuries.

I plan to discuss this with my doctor to set achievable goals.

PRACTICE COMPASSION:

First, I will practice self-compassion. Learning self-compassion is an important first step. That way, we can recognize what compassion really is. Then put it into practice to help others.

I plan to relax my judgments of others.

LEARN FROM YOUR EXPERIENCES:

If I am thinking of the past, I will not dwell on it, but let it go as soon as the thought has formed in my mind. I will think about how I could have handled a difficult situation better.

Mistakes teach us what doesn’t work and encourage us to create new ways of thinking and doing.

My plan is first to acknowledge the experience, then work to create a different reaction to it.

BE GRATEFUL WHERE YOU ARE:

I will be grateful right where I am. And accept that I am lucky to have what I have. I will recognize that there are so, so many who are far less fortunate.

I plan to look around me and always be grateful for my surroundings.

We’ve all had a tough couple of years due to COVID. We need to learn relaxation techniques and manage stress so we can focus on our goals.

Putting Your Plan into Action:

1. Recognize your stress signals.
Learn to notice how stress shows up in your body and mind. It could be tension in your shoulders, irritability, racing thoughts, or difficulty sleeping. Awareness is the first step toward managing it before it builds up.

2. Identify the sources.
Pay attention to what consistently triggers your stress. It could be overcommitment, clutter, work pressure, or certain people. Once you see patterns, you can take steps to reduce or change how you respond to those triggers.

3. Build calming routines.
Morning walks, journaling, meditation, or deep breathing help train your body to return to a relaxed state more quickly after stress. Regular routines help ground you.

4. Keep your body strong.
Exercise, balanced meals, and enough sleep all help your body handle stress more efficiently. Even gentle movement like stretching or yoga can make a big difference.

5. Manage your time and priorities.
Stress often grows when everything feels urgent. Learn to prioritize what truly matters and let go of what doesn’t. Break big tasks into smaller, manageable steps.

6. Practice self-kindness.
Don’t expect yourself to be perfect. Speak to yourself the way you would to a close friend—encouraging and understanding instead of critical.

7. Stay connected.
Talking with supportive people—friends, family, or a counselor—can lighten the load. Sharing what you’re feeling helps you gain perspective and feel less alone.

Reframing How You Look at Things:

8. Reframe your thoughts.
Try to see challenges as opportunities to learn or grow, rather than threats. Shifting your mindset helps turn stress into motivation rather than overwhelm.

9. Take regular breaks.
Stepping away for a few minutes to breathe, stretch, or get outside interrupts the cycle of tension and helps you reset.

10. Practice consistency.
Stress management is a skill built over time. Small daily actions, done consistently, are far more effective than occasional big efforts.

It’s all about learning to do better, moving on, and putting the past behind you. If you can take steps to change, change will put some of the things you struggle with in the rearview mirror.

Don’t forget to be kind to yourself as you move through these steps to living more positively.