How to Set Goals That Actually Stick!
We’ve all been there — fired up with motivation, ready to smash our workouts, eat better, and finally stay consistent. But a few weeks later, life gets busy, motivation drops, and those fitness goals start to fade into the background.
Sound familiar?
The problem isn’t that you’re lazy or lack willpower — it’s that most people set the wrong kind of goals. To build habits that last, you need goals that are clear, flexible, and achievable.
Let’s talk about three simple tools that can completely change how you approach fitness and recovery:
Outcome-based goals, behaviour-based goals, and the 5-minute hack.
🥇 1. Outcome-Based Goals: The Big Picture
Outcome-based goals are the results you want to achieve. They’re the “what” behind your hard work — things like:
“I want to lose 5kg.”
“I want to run my first 10k.”
“I want to feel stronger and move without pain.”
These goals give you direction and purpose. But here’s the catch — you can’t always control the outcome. Weight, time, and progress can fluctuate due to sleep, stress, nutrition, and recovery.
That’s why it’s important to pair them with the next type of goal…
💪 2. Behaviour-Based Goals: The Real Game Changer
Behaviour-based goals focus on the actions you can control — the small daily habits that lead to big results.
For example:
Instead of “lose 5kg,” try “train three times per week.”
Instead of “get stronger,” try “add one more strength session this month.”
Instead of “recover faster,” try “book a sports massage every two weeks.”
You can control your actions — and when you do, the results naturally follow.
Behaviour-based goals are powerful because they help you stay consistent even when motivation drops. They shift your mindset from perfection to progress, which is the real key to long-term success in fitness and wellbeing.
⏱️ 3. The 5-Minute Hack: Beat Procrastination Instantly
Here’s a simple trick I often share with clients who struggle with workout motivation or consistency: the 5-minute hack.
When you don’t feel like training, stretching, or meal prepping, just commit to doing it for 5 minutes.
That’s it — 5 minutes.
Do 5 minutes of bodyweight exercises.
Walk for 5 minutes.
Stretch for 5 minutes before bed.
Once you start, your brain switches from resistance to momentum — and you often end up doing more than you planned. Even if you don’t, you’ve still followed through on your habit and reinforced consistency.
It’s one of the easiest ways to build discipline without relying on motivation.
🧠 Putting It All Together
Let’s say your outcome goal is to run your first 10k.
Here’s how you could structure it:
Outcome-based goal: Run a 10k in 10 weeks.
Behaviour-based goal: Run three times per week and include one recovery session.
5-minute hack: On tough days, just put your trainers on and jog for five minutes.
This approach combines direction, control, and flexibility — everything you need to make steady, realistic progress.
Why This Works for Fitness & Recovery
Whether your goal is to get stronger, move better, or recover from training, this system works for everyone. It keeps things simple, realistic, and achievable.
You can also apply it to your recovery routine. For example, booking regular sports massage therapy sessions, stretching for 5 minutes daily, or adding one recovery day per week.
Small, consistent actions lead to big changes over time, in performance, mobility, and overall wellbeing.
💬 Final Thoughts
Setting goals that last isn’t about pushing harder, it’s about setting yourself up for success.
When you combine outcome goals for direction, behaviour goals for action, and the 5-minute hack for consistency, you create a simple but powerful formula for long-term progress.
Small steps done consistently always win over big bursts of effort.
