Setting your long-term goals can become overwhelming, what with the numerous possibilities and self-imposed pressure to achieve them. Goal stacking, a system of meeting small compatible goals that collectively lead to the achievement of a big goal, may be a way of making your process more manageable. Setting and reaching those smaller goals builds a base you can set your big goal on as it boosts your confidence and lifts your mood.

More goals is more work but you can get an assist by using the complimentary technique of habit stacking. Because if goals are where you’re going, habits are the actions that help you get there. Popularized by James Clear in his book Atomic Habits, habit stacking “increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one.” Pairing goals with things you already do reminds you to do them and makes them into new habits.

Improving emotional and physical health is a long-term and achievable goal many of us have. Making a list of daily supportive short-term stack goals can build the road there:

Stack Goal: Big Goal Support:
Meditation – 10 Minutes Mental clarity & lower anxiety
Exercise – 30 Minute Walk Increase energy & improve sleep
Nutrition – 1 Plant-Based Meal Physical health & gut balance
Hydration – Increase Water Intake Physical health & brain function
Gratitude – 3 Journal Entries Enhance positivity & resilience

 

Let your current habits be your guide to constructing cues to do and “when I do this, I will do that” intention phrases by pairing those goals with what makes it easy to remember to do them consistently:

Stacked Goal Cue To Do Intention Phrase
Meditation Waking up in the morning Before I get out of bed I’ll meditate for 10 minutes
Exercise Eating your lunch After I have lunch I’ll walk for ½ an hour
Nutrition Planning your dinner After work I’ll find a vegetarian recipe that looks delicious
Hydration Making your morning coffee or tea While it’s brewing I’ll fill my water bottle
Gratitude Going to bed at night Before I go to sleep I’ll journal 3 things I’m grateful for

 

You should also have an additional cue for a weekly review of what’s working well and what could use some adjusting. Something like: “Before I journal on Sunday night I’ll assess my progress for the previous week”.

Be open to praising yourself for each step accomplished and strategizing how revisions can be made. If you struggled with meal prep, you could treat yourself to supper at a vegetarian restaurant once a week. If ending your day with gratitude wasn’t always top of mind, keep your journal on your bed. Use a hydration app like WaterMinder or Hydro Coach for reminders to finish that bottle of water and go fill it up again.

Goals can inspire us to build new habits, and habits can make our goals more achievable. By using established habits as a springboard for reaching your big goals, you can turn your vision into reality.

 

If you, someone you love or someone in your network needs support with enjoying the process of setting and reaching goals The Recovery Coach NY is here to help. At RCNY we work with clients to support them in setting achievable goals and holding them accountable for their steps along the way. For information on how we can support you in realizing your dreams have a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

The Recovery Coach NY honors all paths of recovery with years of experience and a vast array of resources that encourage those in need find a way to a life of joy and purpose, providing solution-oriented actions that can begin to bring the peace you and your loved one seek. We offer Recovery Coaching, Mental Health Support & Coaching, Sobriety & Mental Health Companionship, Executive Function & Accountability Coaching, Academic Coaching & Scholastic Support, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information about our services, visit our website.

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