How to Set Goals That Actually Stick

Studies show that 92% of people fail to achieve their New Year's resolutions. By February, most goals are abandoned and forgotten.

But some people consistently achieve what they set out to do. What's their secret?

It's not willpower or motivation. It's how they set their goals in the first place.

Why Most Goals Fail

1. Too Vague

"Get in shape" isn't a goal—it's a wish. Without specificity, you can't measure progress or know when you've succeeded.

2. Too Big (Without Steps)

"Lose 50 pounds" is overwhelming. Without breaking it into actionable steps, big goals paralyze rather than motivate.

3. Outcome-Focused Only

Focusing solely on results ignores the process required to achieve them. You don't control outcomes directly—only your actions.

4. No Accountability

Goals kept secret are easily abandoned. Without external accountability, quitting has no consequences.

5. Based on "Should" Not "Want"

Goals you think you should have rarely stick. Authentic desire is essential for persistence.

The FORGE Goal Framework

S - Specific

Define exactly what you want. Not "exercise more" but "complete a 30-minute workout 5 days per week."

Questions to get specific:

• What exactly will I do?
• When will I do it?
• Where will it happen?
• How will I know I've done it?

M - Measurable

If you can't measure it, you can't manage it. Numbers provide clarity.

• Not "eat healthier" → "eat 5 servings of vegetables daily"
• Not "read more" → "read 20 pages every day"
• Not "save money" → "save $500 per month"

A - Action-Based

Focus on behaviors, not outcomes. You control your actions; results follow.

• Instead of "lose 10 pounds" → "follow meal plan and workout 5x/week"
• Instead of "get promoted" → "complete one skill certification per quarter"
• Instead of "be happier" → "practice gratitude journaling every morning"

R - Relevant

Your goal must connect to your deeper values and long-term vision.

Ask yourself:

• Why do I want this?
• What will achieving this make possible?
• Does this align with my priorities?

T - Time-Bound

Deadlines create urgency. Without them, "someday" never comes.

• Set a specific end date
• Create milestones along the way
• Review progress weekly

The Implementation Intention

Research shows that goals with implementation intentions are 2-3x more likely to succeed.

The formula: When [SITUATION], I will [BEHAVIOR].

Examples:

• When I wake up, I will immediately drink 16oz of water
• When I sit down for lunch, I will eat vegetables first
• When I feel stressed, I will do 5 minutes of deep breathing

This removes decision-making in the moment and creates automatic behavior.

Building Your Goal System

Step 1: Define Your 90-Day Goal

What do you want to achieve in the next 90 days? Be specific and measurable.

Step 2: Identify Weekly Milestones

Break the 90-day goal into 12 weekly targets. What needs to happen each week?

Step 3: Create Daily Actions

What do you need to do every day to hit your weekly milestones?

Step 4: Design Your Environment

Set up your surroundings to make good behavior easy and bad behavior hard.

Step 5: Establish Accountability

Tell someone about your goal. Schedule weekly check-ins. Use a tracking app.

Step 6: Plan for Obstacles

What could derail you? How will you respond? Pre-decide your reaction to predictable challenges.

The Power of Tracking

What gets measured gets managed. Tracking your goals:

• Creates awareness of your actual behavior
• Provides motivation through visible progress
• Identifies patterns and obstacles
• Adds a layer of accountability

Track daily. Review weekly. Adjust monthly.

When Goals Need Adjustment

Goals aren't carved in stone. Adjust when:

• Circumstances significantly change
• You've learned new information
• The goal no longer aligns with your values
• You've consistently missed targets despite genuine effort

Adjustment isn't failure—it's intelligent response to reality.

The Identity Shift

The most powerful goal transformation happens when you shift your identity:

Goal: Run a marathon Identity: I'm a runner

Goal: Write a book Identity: I'm a writer

Goal: Build muscle Identity: I'm someone who trains consistently

When your identity aligns with your goal, actions become natural expressions of who you are rather than forced behaviors.

Start Today

Don't wait for January 1st. Don't wait for Monday. Start now.

1. Choose one meaningful goal
2. Make it specific and measurable
3. Define your daily action
4. Create an implementation intention
5. Tell someone about it
6. Track your progress starting today

The best time to start was yesterday. The second best time is now.

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FORGE - Habits & Fitness helps you set, track, and achieve your goals with custom challenges, daily tracking, and progress visualization. Turn your goals into unbreakable habits.