Breaking goals into steps

How do you break a long-term goal into small steps?

Split the big goal into small, short-term mini-goals that are specific and measurable, and start from what you can comfortably do now¹. Short-term goals are daily actions or behaviours that lead towards the bigger goal¹.

Here is one way to do it:

• Name the big goal and give it a reasonable timeframe. Allow enough time that the goal feels realistic rather than rushed¹.
• Work backwards in smaller steps. For example, a 6-month goal of walking 40 minutes a day, 6 days a week could start with 10 minutes a day, 2 days a week, and increase over time⁴.
• Make the first step specific. Instead of "I'll be more active", try "I'll take a walk after lunch at least 2 days a week", and move at your own pace².
• Keep the first step comfortable. Know your starting point, pick activities that are realistic for you, and build up at a pace that feels right¹. How small the very first step should be isn't clear yet, so choose one that feels easy.
• Write down when, where and how you'll do it, and what you'll do if something gets in the way. Planning for obstacles seems to help³.
• Check in regularly. Plans seem to work better when they are followed up over time, so ask a friend to check in, or review your plan yourself each week³.

Setting goals tends to help people become more active, and the usual advice is to make them specific, measurable, realistic and time-limited^5,4. Planning your steps may help you get going, while setting your own goals and keeping an eye on your progress may help you keep going over the long term⁶.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition, it helps to talk through barriers such as pain or tiredness with a health professional before you start, and now and then afterwards, because these can make it harder to keep going. If you're unsure how to do an exercise, having a professional check it can improve your technique and reduce the risk of doing it wrongly⁷.

If a muscle or joint is sore, ease off. See a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.