How to Set Realistic Goals to Improve Your Health
- Fysiobasen
- Oct 18
- 3 min read
Goal setting is one of the most important factors for achieving and maintaining good health. Whether the goal is to eat healthier, exercise more, or improve sleep quality, setting realistic and achievable goals is crucial. Goal setting provides direction and motivation – but how can you create goals that are actually realistic and sustainable? This article gives you practical tips and research-based advice on how to set goals that improve your health in a long-term way.
“Small goals, big rewards.”
One of the most effective strategies for setting realistic health goals is to begin with small, manageable steps. When it comes to health, it is tempting to set big, ambitious goals such as “lose 10 kilos” or “run a marathon.” However, these can be overwhelming and lead to disappointment if results don’t come quickly.
Instead, focus on small, concrete goals that you can work toward gradually.
Examples of small health goals include:
Walking 10,000 steps per day
Eating one serving of vegetables with each meal
Drinking 2 liters of water daily
Research shows that goals are easier to achieve when they are specific, measurable, and realistic¹. Reaching small goals builds mastery and motivation for the next step.
SMART Goal Setting Is a Powerful Tool
To make your goals even more realistic, use the SMART method:
Specific: Clear and detailed. Instead of “I want to be healthier,” say “I will walk 30 minutes every day.”
Measurable: Track progress. For example: “I will eat 5 servings of fruits and vegetables daily.”
Achievable: Realistic for your current level. If you never exercise, aim for 2–3 days per week instead of daily.
Relevant: The goal should match your health needs and values.
Time-bound: Give yourself a deadline. For example: “I will be able to jog 5 km within 6 weeks.”
Studies show that time-bound and specific goals are far more effective in supporting lasting health improvements².
Break Big Goals Into Smaller Milestones
Large health goals can feel overwhelming. Breaking them into smaller milestones makes them more achievable.
Example: if your main goal is to lose 10 kg, start by setting a target of losing 2 kg in one month. Once achieved, set a new milestone. This creates steady progress and consistent motivation³.
Avoid Over-Ambition in the Short Term
A common mistake is being overly optimistic about how quickly results will come. Setting unrealistic time frames can lead to disappointment and loss of motivation.
Instead of aiming for “top shape in 3 weeks,” try: “I will improve my fitness by exercising 3 times per week for 3 months.” This timeline gives the body room to adapt without unnecessary pressure.
Support Systems Make Goals Easier to Achieve
Having support from family, friends, or a coach increases your chances of success. A support network provides accountability and motivation. For example, committing to train with a friend makes it easier to follow through.
Research shows that social support plays a significant role in long-term health behavior change, both for exercise and diet⁴.
Flexibility: Goals Can Evolve Over Time
Life circumstances change – stress, illness, or lack of time may interfere with goals. Flexibility is key: adjust your goals rather than abandoning them. A modified goal is better than no goal at all.
Summary – How to Set Realistic Health Goals
Setting realistic goals is a cornerstone of improving health. By using the SMART method, starting with small steps, and breaking larger goals into milestones, the process becomes more achievable. Be realistic about time frames, adjust when needed, and lean on social support to stay motivated. With patience and structure, you can steadily build healthier habits that last.
Sources
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.
Bandura, A. (1997). Self-efficacy: The exercise of control. W. H. Freeman.
Mullen, E., & Copper, C. (1994). The effects of goal-setting on performance: A meta-analytic review. Journal of Applied Psychology, 79(3), 310–318.
Rees, T., & Hardy, L. (2000). An exploration of the role of goal setting in the development of athletes’ self-confidence. The Sport Psychologist, 14(3), 261–272.
