How Micro Goals Are Key to Achieving Your Goals| Banner

As you start a new year, you might see it as a chance to live a better life. But if big New Year’s resolutions haven’t worked out for you in the past, Joy Giorgio, a behavioral health therapist at Banner Thunderbird Medical Center in Glendale, AZ, suggests trying micro goals.

“The Greek word ‘mikro’ means small,” Giorgio said. “You want to break your larger goals down into small, manageable and achievable steps.”

Why micro goals work

Maybe you’ve heard the saying, “A journey of a thousand miles begins with a single step.” Micro goals are like those single steps, moving you toward your larger objectives. With micro goals, you set realistic expectations. They’re easier to meet and when you achieve them, you build confidence and momentum.

“People often wait until they feel motivated to start an activity, but this is a mistake,” Giorgio said. “Usually, the feeling of motivation comes after the behavior. Every small success builds momentum, making it more likely that you’ll continue toward your long-term goals.”

Slow, steady progress keeps you moving forward. “I like the idea that even when you’re going slow, you are still lapping everyone on the couch,” Giorgio added.

How to create a good micro goal

Giorgio offered the following tips to help you create micro goals:

Identify your long-term goal and your ‘why.’ Ask yourself why you’re choosing this goal and how it will lead to a more satisfying life. Your goal should connect to your values.
Empower yourself. Remind yourself that you’re choosing this goal. Say, “I choose to do this” instead of “I have to do this.” When you feel like you have to do something, it can lead to resentment. For example, a college student might feel like staying in bed and skipping class but can remind themselves they are choosing to attend class to earn a degree.
Break down a goal. Divide it into small, simple and achievable steps. Hold yourself accountable by setting dates and times for each step. If you’re unsure about achieving a step, make it smaller.
Reward yourself. Celebrate your success when you meet your goals.

How to make sure your goal is “micro” enough

Micro goals should take some energy but not too much. “We build a sense of mastery when goals are moderately challenging,” Giorgio said. “If a goal is too easy, we don’t feel accomplished, but if it’s too hard, it can feel overwhelming.”

What’s considered “easy” or “hard” is subjective. The key is to choose one simple step that moves you toward your goal.

Here’s an example related to exercise:

Long-term goal: Finish the St. Patrick’s Day 5K
Short-term goal: Jog one mile by February 1
Micro-goal for tomorrow: Jog to the end of the street
Micro-goal for today: Set out my running shoes before bed

How to frame your goals positively

“Set positive goals, not negative ones,” Giorgio said. For example, instead of focusing on quitting smoking (a negative goal), frame it as living a healthier lifestyle. By focusing on the positive, you shift your thoughts in a more encouraging direction.

For example:

I can breathe more easily
I’ll have more money
I can kiss my partner with fresh breath

How to balance your micro goals

You may have multiple areas in your life where you want to make changes. Giorgio suggested working on two goals at a time—three at the most. “Balance is key,” she said. “If you have too many goals, you won’t have the energy to pursue them all and you may lose motivation.” And you don’t want to wait until you achieve one goal before you start working on another.

Balance also means focusing on different parts of your life. For instance, if your goal is to earn a degree, you might set another goal in a different area like spending more time on a hobby.

The bottom line

Micro goals—small, simple and achievable steps—can help you progress toward your bigger, long-term goals. The sense of accomplishment from reaching these milestones can motivate you to keep going. If you’d like help setting goals, connect with a Banner Health behavioral health specialist.

Have you listened?

Forget Resolutions: Micro Goals Are the Way to Achieve Your Dreams