Setting goals can feel inspiring but can also feel overwhelming if you set the bar so high that success seems out of reach. Realistic goals aren’t about lowering your standards; they’re about creating a pathway where progress feels encouraging rather than discouraging.

The first step is to get clear on what matters most to you right now. You don’t need to solve everything at once. Choosing one or two priorities helps you focus your energy and see results more quickly. Then, break those priorities into smaller, doable steps. Instead of “get healthier,” you might start with “walk for 15 minutes three times a week” or “add one serving of vegetables to my lunch.”

When we set goals, they often start out big and abstract: “sleep more,” “eat healthier,” “be less stressed.” While the intention is good, these goals can feel overwhelming because there’s no clear map to get there. That’s where breaking them down into small, specific steps makes all the difference.

For example, instead of “sleep more,” you might decide on “create a 10 p.m. wind-down routine four nights a week, and keep track of bedtime in a sleep journal.” From there, we’d look at what the first few weeks could realistically include:

Week 1: Turn off screens by 9:30 p.m. and journal one positive or calming thought before bed.
Week 2: Add a short guided body scan or breathing exercise to your routine.
Week 3: Review your sleep journal with your therapist to notice patterns and adjust strategies together.

This step-by-step approach works because:

Clear, specific actions take the guesswork out of where to start.
Tracking progress gives you real-time feedback, which can be motivating.
Small, achievable steps build confidence and prevent burnout.
Aligning goals with your values keeps you invested.
Having a timeline creates gentle accountability without unnecessary pressure.

When we create goals together in therapy, we also look at the bigger picture like how nutrition, stress levels, and even nervous system regulation can influence your success. This way, whether you’re working toward better sleep, career changes, or self-care routines, your plan is grounded in what’s sustainable for your life, not just what looks good on paper.