4 Tips for Achieving Your Goals

professional woman tracks goals

If you’re creating SMART goals for yourself, which I recommend, there are additional things you can do to improve your success. Beyond setting goals that are specific, measurable, achievable, realistic, and trackable, there are other health and wellness practices you can put into place. Make the most out of your journey with these tips.

Tip #1: Write It Down

First, write down why you want to achieve this goal. Ask yourself why it is important to you. Keeping a daily or weekly journal to note your progress can keep you motivated and help you stay on track. 

Tip #2: Visualize It

Visualize yourself completing the goal. Visualization, also known as mental rehearsal, can help train the brain for performance and action (LeVan, 2009). You can tell your brain what you want to do and imagine it happening. Visualization has been shown to improve motivation, increase self-efficacy, improve confidence, improve motor performance, and increase flow patterns (LeVan, 2009).

Visualization can help train the brain for performance and action.

Tip #3: Talk (Positively) About It

Positive self-talk is another important step in achieving your goals. The internal thoughts and conversations that you have with yourself can be uplifting or damaging to your goals. Remind yourself that you can do it. You can be successful in achieving your goal. Avoid telling yourself that it is not possible, or you will never make it. According to Krauss (2013), negative self-talk can be damaging to your goals and cause you to doubt and question your ability to be successful. Therefore, whenever you begin to have a negative thought, tell yourself to stop and revert that language into something positive.

Tip #4: Stay Accountable to It

Have an accountability partner. Sharing your goals with a friend or loved one can help you stay on track and be accountable for your actions. When I started running with my husband, he made me realize that I could be working much harder than I was. He helped me stay on track, running four days a week and pushing myself to improve my times.

When you’re setting goals for yourself, it’s equally as important to challenge yourself as it is to allow yourself some grace. If you make a mistake or aren’t seeing the progress you’d hoped for, don’t give up. Realign your expectations and try again tomorrow.


Written by Christine McMahon, DHed, CHES, Program Chair for the BA in Health and Wellness in the College of Health, Human Services, and Science at Ashford University


Krauss, S. (2013). Make your self- talk work for you. Retrieved from https://www.psychologytoday.com/us/blog/fulfillment-any-age/201309/make-your-self-talk-work-you

LeVan, A. (2009). Seeing is believing: The power of visualization. Retrieved from https://www.psychologytoday.com/blog/flourish/200912/seeing-is-believing-the-power-visualization

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