Small Steps, Big Results: How SMART Goals Lead to Lasting Change

Setting goals is easy, but sticking to them? That’s the real challenge. If you’ve ever set a goal only to lose motivation, feel overwhelmed, or not see the results you expected, you’re not alone. The good news is that there’s a proven method to help you stay on track and achieve your desired outcome: SMART goals.

As a Nationally Board Certified Functional Medicine Health and Wellness Coach, I help clients set SMART goals to improve their health—whether it’s recovering from mold toxicity, balancing hormones, overcoming emotional eating, or optimizing digestion. The SMART framework ensures that your goals are clear, achievable, and set up for success. Let’s dive into how SMART goals work and common pitfalls to avoid.

SMART is an acronym that stands for:

• Specific – Clearly define what you want to achieve.
• Measurable – Establish criteria to track progress.
• Achievable – Ensure the goal is realistic.
• Relevant – Align it with your long-term objectives.
• Time-bound – Set a deadline for completion.

For example, instead of saying, “I want to get healthier,” a SMART goal would be: “I will drink eight glasses of water per day and reduce processed foods for the next 30 days to improve my digestion.”

Even with the best intentions, many people struggle with goal setting. Here’s why:

Have you ever felt like you were juggling too much? That’s because trying to chase too many goals at once can leave you feeling overwhelmed. It’s like chasing ten rabbits—you’ll be lucky if you catch one. Instead, focus on one or two SMART goals at a time to ensure success.

Vague goals lead to vague results. If you want to lose belly fat and reduce cortisol levels but don’t specify how, you’re unlikely to get there. Instead, be precise: “I will walk for 30 minutes five times a week and practice deep breathing for 10 minutes daily to lower my cortisol levels.”

Expecting drastic results in a short period can lead to frustration. Your body needs time to adjust—whether you’re balancing hormones, detoxing from mold, or healing from stress. Instead of aiming for quick fixes, create goals that align with your body’s natural pace.

A goal without a deadline is just a wish. If you want to start a new detox protocol, don’t leave it open-ended. Set a start date and track your progress: “I will begin my detox protocol on Monday and follow it for eight weeks.”

Celebrating your progress keeps you motivated! Many of my clients struggle with this, but rewarding yourself reinforces the habit. The first time I rewarded myself, it felt odd—but when I experienced the reward, I realized how much I had accomplished. Recently, I treated myself to a pedicure with a friend after reaching a personal goal. She ended up rewarding herself, too, after committing to yoga and Pilates.

Ask yourself: How will I reward myself when I accomplish my next goal?

Without accountability, it’s easy to give up. Having a functional medicine health coach, a support group, or even a friend to check in with can make a significant difference. Accountability helps track progress, stay motivated, and overcome obstacles. When I work with clients, we check in twice a month to help with accountability and celebrate wins. We can discuss pitfalls, challenges, provide tools, and get you back on track so you feel like you keep winning.

One of my clients shared her experience working with me:

“You gave me tools and smart goals in order to be kinder to myself and to realize that I can’t take so much upon myself. You gave me practical things to do in order to sleep (not being on my phone before bed, purchasing glasses to protect from blue lights, having a routine to get ready for bed, hot baths, and many more practical tips and strategies in order to quiet my mind and spirit in order to sleep more soundly as that was my biggest concern when we first started our sessions. I had never thought of setting smart goals and that was big for me Colette. It is very therapeutic to counsel with you as you ask thought-provoking questions, validate my response, and really listen as you use your skills and knowledge in order to help me help myself.”

Stories like this remind me why I love helping clients transform their health through structured goal-setting.

One way I apply SMART goals in my own life is with meal planning. Initially, I struggled to stick to a routine, but once I implemented a structured plan, I found that it reduced stress, improved nutrition, and made grocery shopping a breeze.

Even if you don’t start on the first of the month, it’s never too late! I once began my meal planning routine seven days into the month, and it still made a massive difference. A simple SMART goal like “I will plan my meals every Sunday evening for the upcoming week” can streamline your routine and set you up for success.

If you’ve struggled with setting and sticking to goals, you’re not alone. The right strategy makes all the difference. As a functional medicine health coach, I help clients create SMART goals to reduce stress, improve sleep, change lab numbers, get rid of symptoms, and achieve lasting wellness.

If you need support, I invite you to schedule a free consultation. Let’s work together to create goals that help you take control of your health and life!