Goal setting for 2017

Goal setting for 2017

Have you ever made a New Year’s resolution and within a few days, a week or even a month, you relapse into you old habits and end up back where you started?

Resolutions, in the true sense of the word, can be hard to keep. A resolution by definition is something that you will decide to do or not do. For example, ‘I will not eat chocolate’. They can be quite rigid and overwhelming to stick to so instead of setting a resolution why not focus on goals?

Here are our top tips for helping you succeed in 2017 with your New Year’s goals.


Set SMART goals! Set goals that are specific, measurable, achievable, realistic and time based to help keep you on track. Too often people are vague or unrealistic with their goals, which make them harder to achieve.

The more thought you put into this step the more likely you are to achieve your goal because you can see what it is you are trying to achieve, and by having a time frame to achieving this goal.


Think about what you are trying to achieve by focusing on one area of your life that you’d like to improve. Too often people set multiple goals that become too overwhelming to accomplish.

If your goal is focused on increasing the amount of exercise you do, then plan the times you are able to commit to taking part. If you know Mondays are a bad day to exercise in the morning why not use Monday as a rest day? This removes the guilt and means you are more likely to stick to the other days you’ve planned to exercise!

You may have set yourself a goal to complete an event, such as a marathon, half marathon, a triathlon or an obstacle race. So plan your training to be ready for the event. By starting with your end goal in sight and working backwards to make it happen, you are more likely have realistic and achievable outcomes.

Track Your Progress

Keep a journal; track your progress using a calendar; take a photo and display it on your fridge as a reminder of where you are now and where you are going.


If you experience a setback – get off your own back! Any setback is temporary and should NOT be a reason to give up altogether.

What’s Your Why?

Look at your why? Regularly remind yourself of why you set this goal in the first place. Was it to be able to play with your kids? Or perhaps you have a goal to trek in the Himalayas or walk The Kokoda Track; your goals to your why will help to keep you motivated.

Reward Yourself

Life is too short not to enjoy the journey. Break your goal down into smaller more achievable goals. If your end goal is to run a marathon why not treat yourself to a massage once you’ve run your first 10km fun run! These rewards help to maintain motivation and a sense of progress as well as reward your achievements along the way.

About author: Sophie Garrity Sophie is a qualified physiotherapist graduating from the University of Melbourne with a Doctor of Physiotherapy.

Her areas of interest include Pilates, women’s health, occupational rehabilitation and low back pain. She finds it extremely rewarding to see how treatment and participation from patients can create significant changes in their conditions and overall quality of life.

Sophie is passionate about creating a meaningful experience for all of her patients; she enjoys building rapport and providing a patient-centred approach to her patients. Outside of the clinic, Sophie enjoys great Melbourne coffee, going to the gym, running (socially!), travelling, spending time with family and friends as well as trying out new restaurants and bars Melbourne has to offer.