As we move into a new season, many of us feel inspired to set goals. But traditional goal-setting often focuses on productivity, achievement and “doing more,” which can unintentionally add pressure, stress or feelings of failure.
This year, think about how your goals can support your mental health, not work against it. When you set goals that are both aspirational and realistic, you create a framework that helps you grow while still honoring your capacity, energy and emotional well-being.
Why It Matters
Goals shape how we spend our time, what we pay attention to, and how we feel about ourselves. Supportive goals can:
- Reduce overwhelm by providing focus and direction;
- Increase confidence as you experience small wins;
- Strengthen self-trust by helping you follow through on commitments;
- Encourage healthy routines and habits; and
- Create a sense of purpose and momentum.
The key is choosing goals that feel empowering—not draining.
How to Set Aspirational Yet Realistic Goals
One of the biggest misconceptions about goal-setting is that goals must be either ambitious or practical. The truth? The best goals land somewhere in the middle.
Aspirational goals help you stretch yourself outside your comfort zone, while realistic goals acknowledge your current responsibilities, limitations and life circumstances.
When the two work together, you get goals that are inspiring and achievable. That balance supports your mental health by avoiding the burnout that comes from overly ambitious goals and the complacency that comes from goals that are too easy.
How to Set Goals That Support Your Mental Health
1. Start with your “why.”
Ask yourself what you want more of in your life—calm, energy, connection, creativity, confidence? Your goals should directly support that feeling or intention.
2. Keep it simple and specific.
A goal doesn’t need to be big or complicated to be meaningful. Clarity matters more than size.
3. Build in flexibility.
Life will shift—and your goals can shift with it. Allow room for recalibration without guilt.
4. Focus on progress, not perfection.
Small steps count. In fact, small steps are often the most sustainable.
5. Celebrate every win.
Acknowledging progress boosts motivation and reinforces healthy habits.
Examples of Aspirational but Realistic Goals
Here are a few ideas for simple goals that support mental and emotional well-being:
- If you want to deepen your relationships, try: “Reach out to one friend or family member each week with a text, call or plan to get together.”
- If you want to improve your sleep and energy levels, try: “Set a consistent bedtime on weeknights and create an evening wind-down routine.
- If you want to move your body more, try: “Add two 20-minute walks to my weekly schedule (bonus if they’re outdoors).”
- If you want to work on your emotional well-being, try “Start a quick daily check-in with questions like: How am I feeling? What do I need? What’s one thing that would make today better?”
None of these goals are overwhelming, but each one supports healthier habits and long-term mental well-being.
Your goals should feel like an act of care, not punishment. The best ones help you move forward at a pace that feels sustainable, supportive and aligned with your life.
And if you need help identifying goals, navigating obstacles or creating routines that nurture your mental health, our team at TherapyWorks is here for you. We’re committed to helping you live better—one step and one goal at a time.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
