How to Set Goals That Challenge You BUT That You’ll Stick With

Today I am going to take you through how you can set goals that stretch you, motivate you and – and this is the crucial bit – you’ll actually stick with. If you’ve ever written down a goal, felt fired up… then weeks later realised it’s fallen by the wayside, this one’s for you.

Why goal setting matters

Goals give you direction. Without them, you’re drifting. But not all goals are equal. Some are so tame they don’t move the needle. Others are so ambitious they overwhelm you, making consistency impossible. The sweet spot? A goal that challenges you and fits into your life in a way you can sustain.

For example: I previously wrote a blog about building immunity through movement, sleep and nutrition? In that article I pointed out that the three pillars must be balanced and sustained – not “go hard one day and collapse the next”. The same is true here: your goal must challenge, but it must also work for you.

1. Choose a “stretch but realistic” goal

Why this matters

If your goal is too easy, you’ll reach it and feel underwhelmed. If it’s too hard, you may never reach it – and that can kill motivation.

How to do it

• Pick something just beyond your comfort zone. If you’re used to doing 2 workouts a week, aiming for 4 might be the stretch.
  
• But make sure you have the time, energy and resources for it. If you’re juggling work, family and life, trying to do something every day might be unrealistic right now so 4 times per week could be the sweet spot.
  
• Use the SMART framework: Specific, Measurable, Achievable, Relevant, Time-bound.
  
  • Specific: “I will complete 4 workouts each week” rather than “I want to get fitter”.
    
  • Measurable: “I will complete 4 classes per week for 8 weeks” rather than vague.
    
  • Achievable: It’s a stretch, but possible.
    
  • Relevant: It matters to you (not just because someone else told you).
    
  • Time-bound: Set a timeframe.
    

What to try this week

• Write down one goal that feels like a catch-your-breath moment – but doesn’t feel like you’d collapse under it.
  
• Outline the measurement: “By 12 March I will…”
  
• Check: is it realistic given your current schedule and energy?
  

2. Break the big goal into micro-steps

Why this matters

Big goals can feel distant and daunting. When you break them into smaller chunks, you build momentum. 

How to do it

• Take your main goal and split it into weekly (or even daily) actions.
  
• These actions need to be doable. If your goal is “complete 4 classes per week for 8 weeks”, then your weekly micro-step might be “book the three slots by Sunday evening” or “pack my gym bag the night before”.
  
• Keep tracking each week: celebrate the wins (even small ones). Progress builds motivation.
  

What to try this week

• Define the first micro-step you’ll do this week.
  
• Schedule it in your diary as if it’s a non-negotiable appointment.
  
• At the end of the week, reflect: what went well? What got in the way? I always find that it helps to write it all down – and it’s so lovely when you look back and see how far you have come.
  

3. Design for consistency (over perfection)

Why this matters

As I always say “consistency is key. A one-day burst isn’t enough.” The same applies here. Success isn’t about a perfect streak; it’s about turning the dial slowly and keeping it up.

How to do it

• Choose behaviours you can maintain. Fewer big leaps, more small reliable habits.
  
• Make it easy to start: what’s your lowest barrier trigger? For example: “In my workout clothes, I’ll do 15 minutes of my favourite circuit”.
  
• Build tolerance for “good enough”. If you planned a 45-minute session but only managed 20, that’s still a win.
  
• Track your “why”. Keep returning to why you set this goal. That purpose will keep you motivated when novelty fades.
  

What to try this week

• Decide on your minimum “must-do” action (e.g., 15 minutes of movement) and aim for that even when life gets busy.
  
• In your diary or phone, jot down one sentence: “I’m doing this because…”
  
• Reflect at the week’s end: did you meet the minimum? What made it easier/harder?
  

4. Anticipate obstacles and plan around them

Why this matters

Life happens: travel, work deadlines, fatigue, family commitments. A goal with no flexibility or backup plan is vulnerable. You will often hear me speak about balance: too much exercise with too little recovery weakens rather than strengthens. Here, too, you want smart architecture for your goal-journey.

How to do it

• List likely road-blocks: e.g., “Wednesday evening I have a late meeting”, “Saturday morning is family time”, etc.
  
• For each obstacle, write a “Plan B”. If I can’t make the live class on Wednesday, then I’ll do it on catch -up Thursday morning – make the time free in your diary just in case.
  
• Build in recovery / rest: ambitious goals still need space for life and rest.
  
• Re-evaluate: If you see a road-block unfolding frequently, adapt your goal or your support structure.
  

What to try this week

• Identify 2 obstacles you suspect will show up.
  
• Write your Plan B for each.
  
• On Thursday, review: did any obstacle appear? Did your Plan B work?
  

5. Celebrate progress and recalibrate

Why this matters

Recognition fuels momentum. If you reach week 3 and feel you haven’t achieved, you’ll lose spark. Also, goals aren’t static – they may need tweaking. As always, start small, then layer. And being flexible doesn’t mean giving up; it means being smart.

How to do it

• Set mini-milestones: week 1, week 4, half-way mark, end. Celebrate when you pass them – choose something that matters – coffee out with a friend or a family meal.
  
• Take time to reflect: what’s working? What’s not? Adjust if needed. If your 4-class-per-week plan means you’re always fatigued, maybe shift to 3 classes plus 1 yoga class for a few weeks.
  
• Visualise success: imagine yourself at the end of the timeframe having achieved it – how do you feel, look, what’s different? This fuels your brain’s “reward” system.
  

What to try this week

• Pick a mini-milestone (e.g., end of this month).
  
• Choose a “reward” you’ll give yourself when you hit it.
  
• On Sunday evening, spend 5 minutes visualising yourself achieving the goal and writing down how that feels.
  

Final thoughts

Setting goals that challenge you and that you’ll stick with isn’t about going in hard – it’s about clarity, structure, consistency and compassion with your own life. Building your goal strategy is about the long game, not the flash in the pan. I am always talking about fitness for longevity – because the long game is what matters – so set yourself up for long term success.

Pick your goal, split it, plan for the real world, keep showing up, adjust when needed – and celebrate the wins along the way. Over time you’ll not only achieve more, you’ll feel more confident, more alive, more in control.

Here’s to big, meaningful goals in bite size chunks!

As always — any questions, get in touch.

Caroline x