8 examples of health goals (and how to set your own)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what a health goal is and why you would set them. Plus, 8 examples of physical and mental health goals and steps you can take to meet your personal goals.
A lot of health goals tend to focus on the physical, including changing your diet or increasing your exercise, but setting health goals can help you improve not just your physical health, but also your overall quality of life. Health goals can encompass many aspects of your life, from enhancing physical health and fitness to nurturing mental wellbeing.
What are SMART goals?
SMART goals are a methodical approach to setting effective and achievable goals. SMART stands for specific, measurable, attainable, realistic, and time-bound. Setting SMART goals for your wellbeing can help you focus your efforts and increase your chances of achieving your health objectives.
Specific: Instead of setting a vague goal like "get healthy," decide what area of your health you want to improve, such as increasing your daily step count or eating more vegetables. Get specific with your goals by asking yourself why you want to achieve this goal and how it will impact your life once you accomplish it.
Measurable: Define your criteria for measuring progress toward your goals. For example, instead of having a goal to take a walk everyday, try setting a time or distance instead. A measurable goal of walking for 20 minutes or walking one mile is more effective and more fun to achieve than a goal that’s vague.
Attainable: Set goals that are challenging, yet achievable, within your physical, financial, and time boundaries. Unrealistic goals can lead to disappointment and demotivation. For example, if you’re new to exercise, a goal of running a marathon within a month isn’t an attainable goal, but running a marathon by the following year could be!
Realistic: Make sure that the goal is realistic and that it’s important to you, and you’re not going after it to please someone else. Be honest with yourself about what you’re willing and able to accomplish.
Time-bound: Having a timeframe can help keep you on track, as it creates a sense of urgency and helps to prevent everyday tasks from taking priority over your longer-term goals.
What is a health goal? 8 examples
A health goal is a specific, actionable plan aimed at improving your health. The goals you set will depend on your personal needs and preferences, whether that’s physical areas like fitness or diet, or broader areas that include mental health or emotional wellbeing. Some common health goals include:
1. Maintain a nourishing diet
Understand your body’s nutritional needs and fulfill them through a balanced diet. As a part of this goal you could:
Plan your meals ahead to include a variety of nutrients.
Educate yourself about the nutritional value of different foods.
Moderate your intake of processed foods and sugars.
2. Prioritize sleep
Good quality sleep is essential for your physical, mental, and emotional wellbeing, as it helps regulate hormones, mood, and other bodily functions. As a part of this goal you could:
Create a regular sleep schedule by going to bed and waking up at the same time each day.
Develop a relaxing bedtime routine to help your body wind down.
Make your sleeping environment comfortable and restful.
3. Stay hydrated
Proper hydration is important for maintaining health by aiding in your organ’s functions and even your circulation. As a part of this goal you could:
Carry a water bottle with you throughout the day.
Incorporate water-rich foods into your diet, like fruits and vegetables.
Set reminders to drink water if you often forget.
4. Tend to your mental health
Mental health is a critical component of overall wellbeing. Without proper mental health, your physical health can also decline. As a part of this goal you could:
Spend time on hobbies or outside in nature to help reduce stress and increase happiness.
Practice mindfulness or meditation to improve mental clarity and calmness.
Seek professional help if you're struggling with mental health issues.
5. Manage stress and anxiety
Managing stress is an underrated aspect of maintaining both mental and physical health, as stress leads to health issues like insomnia, fatigue, and even anxiety and depression. As a part of this goal you could:
Identify stressors in your life and find ways to minimize them.
Engage in regular physical activity to help reduce stress.
Learn relaxation techniques such as deep breathing or progressive muscle relaxation.
6. Build relationships
Humans are social beings, so social connections are hugely important for balanced emotional health. Without strong emotional connections, your mental health can suffer. As a part of this goal you could:
Make time for family and friends.
Join clubs or groups that align with your interests.
Be open to making new connections, and nurture existing ones.
7. Be flexible
Life is unpredictable, so being adaptable can help you maintain your wellbeing. As a part of this goal you could:
Be open to adjusting your goals as your life circumstances change.
Balance planning with adaptability.
Embrace change as an opportunity for growth.
8. Take tech breaks
Reducing screen time can significantly improve your mental and physical health. Opt to take breaks during the workday like short walks outside or around the office, and aim to spend more time moving your body in general. As a part of this goal you could:
Designate screen-free times of the day.
Engage in activities that don’t involve technology.
Set limits for the amount of time you spend on electronic devices.
Why would you set a health goal: 6 benefits
Setting health goals can help you with immediate physical improvements, but also in finding a more balanced and fulfilling life.
1. Boosting motivation and self-discipline: When you have a specific goal in mind, you're more likely to stick to your healthier habits and lifestyle changes, feeling motivated to overcome challenges. Working toward health goals can help strengthen your self-discipline skills, which can benefit other areas of your life.
2. Improved physical health: Physical health goals, such as increasing physical activity or eating a balanced diet, directly contribute to better overall health. These goals can lead to measurable improvements in areas like cardiovascular health, stronger muscles and bones, better metabolic functions, and reduced risk of chronic diseases.
3. Alleviating stress: Many health goals involve activities that inherently reduce stress, such as exercise, yoga, or spending time outdoors. Setting and pursuing these goals can lead to a more relaxed state of mind and a reduction in the symptoms associated with stress and anxiety.
4. Better mental health: Mental health goals focus on improving your psychological wellbeing. This could involve managing stress, improving sleep quality, or seeking therapy. These goals can lead to a more positive outlook on life, increased self-esteem, and better coping mechanisms.
5. Maintaining wellbeing: Setting and achieving health goals can contribute to an overall sense of wellbeing. You feel more in control of your life and health, leading to increased happiness and satisfaction.
6. Creating a balanced life: By focusing on different aspects of your health, such as physical fitness, mental wellbeing, and social connections, you work toward a more balanced life with more happiness and fulfillment.
How to start with health goals
Setting and achieving health goals can be both exciting and challenging as you begin to create a healthier lifestyle that works for you. You don’t need to have rigid standards or unrealistic expectations to build a successful and rewarding journey toward better health.
Check your current health
Before setting any goals, understand your starting point. Schedule a check-up with a healthcare provider to evaluate your physical health, and reflect on your mental and emotional wellbeing.
Define clear goals
Identify areas of your health you want to improve, like endurance, strength, or mental health. Set goals around these to help you achieve your aims.
💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.
Take a holistic approach
Balance your focus between physical, mental, and emotional health. Understand how different aspects of your health are interconnected and can influence each other.
Prioritize your goals
Consider which goals will have the greatest effect on your health and wellbeing to avoid getting overwhelmed. Prioritize one or two in the beginning, then gradually add more.
💙 Let Jay Shetty help you learn how to Prioritize What Matters with a more thoughtful way to manage your time.
Make a detailed plan
Break down your goals into actionable steps, and outline exactly what you’ll need to do to achieve each goal. Set mini milestones along the way to keep yourself motivated and on track.
Track your progress
Use a journal, app, or spreadsheet to record your activities and achievements. Regularly review your progress to keep yourself motivated.
Incorporate support systems
Don’t go at it alone. You’re more likely to be successful with support. Lean on friends, family, or online communities to help you stay focused. Consider working with a professional, too, such as a nutritionist, personal trainer, or therapist, for expert advice and encouragement on your goals.
💙 Try Saying Yes to Life, a simple mental hack that allows you to remain open to the world—and people—around you.
Celebrate each win
Acknowledge every achievement, no matter how small, to reinforce your positive habits and keep yourself motivated.
💙 Explore a step-by-step path to achieving your goals by celebrating Small Wins.
Be flexible and patient
Progress isn’t always linear, so be prepared to adjust your goals and strategies as needed. Recognize that setbacks are part of the journey and don’t define your success.
💙 Practice the art of Patience in this episode of the Daily Calm with Tamara Levitt.
Set realistic timeframes
Give yourself enough time to achieve your goals. Avoid setting unrealistic deadlines that can lead to disappointment. Understand that some goals, especially those related to health, require time and consistent effort.
💙 When progress stalls or times get tough, remember to nurture your progress and practice Radical Self-Compassion to get you through.
Health goals FAQs
What are some SMART goals for health?
SMART goals for health are specific, measurable, attainable, realistic, and time-bound objectives that guide you toward improving your health. There are plenty of examples to get you started on SMART health goals that address specific aspects of health, making them more effective and achievable.
Mental wellbeing: Practice mindfulness meditation for 10 minutes every morning for the next 30 days to reduce anxiety levels.
Nutrition: Include at least two servings of vegetables in your diet daily for the next three weeks.
Physical activity: Walk 10,000 steps daily for the next month to improve cardiovascular health.
What are my wellness goals?
Your wellness goals are the personal commitments you make to improve your physical health, emotional wellness, and mental wellbeing. They might include things like exercise, diet, sleep, managing emotions, building relationships, doing stimulating mental activities, or seeking therapy for mental health challenges.
To identify your wellness goals, assess areas in your life you wish to improve and set goals that resonate with your personal health and happiness aspirations.
How can I stay motivated to achieve my health goals?
Maintaining your motivation can be challenging, so use strategies to help you achieve your health goals.
Set realistic goals: Ensure your goals are achievable and not overwhelming.
Track your progress: Keep a record of your achievements, no matter how small.
Seek support: Share your goals with friends or family for accountability and encouragement.
Celebrate successes: Reward yourself for reaching milestones.
Remind yourself of the benefits: Regularly reflect on how achieving these goals will improve your life.
Adjust goals as needed: Be flexible and willing to modify your goals to keep them realistic and achievable.
How often should I reassess my health goals?
Reviewing your health goals can help you stay aligned with your evolving health needs and life circumstances. This helps keep your goals meaningful, motivating you to stay on track and maintain progress.
Every 3 to 6 months: Evaluate your progress and make adjustments around the changes in seasons that might impact your health goals.
After major life events: If you experience significant changes, like a new job or moving to a new city, reassess your goals.
When you feel stuck or unmotivated: If you're not making progress or losing motivation, look at your goals to make sure they’re still relevant and achievable.
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