Setting Realistic Health Goals: A Nurse’s Guide to Sustainable Change

I used to think setting health goals meant going big or going home.

You know the drill—new week, new diet, new planner, new rules. I’d decide I was finally going to “get it together,” only to find myself eating cereal out of the box in fuzzy socks by Thursday, wondering why I couldn’t stick to anything.

Turns out, the problem wasn’t me.

It was my unrealistic health goals.

As a registered nurse and someone who’s lived through the highs and lows of yo-yo dieting, I’ve learned that the key to sustainable health habits isn’t in the hustle—it’s in the realism. When your goals align with your actual life (not some perfect version of it), you give yourself a shot at lasting, meaningful change.

Let’s talk about how to set goals that don’t just sound good—but work.

Realistic Doesn’t Mean Settling—It Means Sticking

Here’s the hard truth: flashy goals can feel exciting, but they often burn out fast.

I’ve had clients come to me with goals like “I want to lose 30 pounds in two months” or “I’m cutting out carbs forever.” And while I get the drive, those goals are built on restriction and unrealistic timelines—not biology, not sustainability.

Realistic health goals are about choosing something that fits your current life and builds momentum. Instead of chasing a number, we shift to behavior-based goals that support real healthy lifestyle changes.

Step One: Start With Your “Why”

Before setting any health goals, pause and ask yourself: What am I really trying to feel?

Because spoiler alert: “weight loss” is rarely the whole picture. Most of the time, what we want is to feel energized, confident, mobile, rested, proud—or maybe just peaceful around food for once.

That’s the heart of a sustainable health habit. That’s what keeps you going when life gets messy.

Write down your deeper “why.” Tape it to your fridge. Let it be your anchor when motivation fizzles.

Step Two: Use SMART Goals—But Make Them Personal

We’ve all heard of SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound), but the trick is applying them to real life.

Instead of: “I want to eat healthier.”
Try: “I’ll add one serving of veggies to lunch three times a week for the next 30 days.”

See the difference?

It’s clear, doable, and focused on the action—not perfection. This is how you build a habit that sticks, especially when trying to stay consistent with health goals.

Step Three: Avoid the “All or Nothing” Trap

Here’s a story from the trenches:

I once set a goal to work out every day before sunrise. I had two toddlers, was working 12-hour shifts, and somehow thought 5 a.m. cardio was the missing link.

Spoiler: I lasted 4 days.

And when I missed one, I told myself I’d failed. So I quit. That “all or nothing” mindset? It’s a dream killer.

Now, I teach my clients to set flexible goals. Like:

• “Move my body 4 days a week, even if it’s 10 minutes.”

• “Drink water before coffee most mornings.”

• “Take a walk after dinner 3 times this week.”

These aren’t rules. They’re realistic, healthy lifestyle changes you can build on. And if you miss a day? That’s not failure. That’s just Tuesday.

Step Four: Track With Compassion

Habit tracking tips can be powerful—but only if they help, not hurt.

I’ve seen people track every bite, every step, every hour of sleep until they’re so overwhelmed they give up. Don’t do that to yourself.

Instead, track one thing that supports your goal and helps you learn. That could be:

• How your energy feels after a certain meal

• How often you’re eating veggies

• Your average bedtime

• How your blood sugar responds to specific foods

If you’re curious about how foods affect your energy, mood, or glucose levels, I’ve got a free tool that walks you through a 7-day self-experiment. It’s called the What Spikes Me? Workbook, and it helps you identify what your unique body responds to—without logging every calorie.
👉 Download it here

Step Five: Reframe Setbacks as Data

This one’s personal.

For years, if I “messed up” (ate cookies, skipped a workout, didn’t log my food), I’d spiral. I thought it meant I lacked discipline. That I’d never be consistent. Sound familiar?

But what if a setback is just… data?

Maybe that skipped workout shows you 6 a.m. isn’t your time. Maybe that sugar crash reveals you need more protein earlier in the day. This is information you can use—not a reason to quit.

And if your own thoughts are sabotaging your progress? Oh, friend—I made something just for that.

The Inner Critic’s Playbook is a free guide to help you stop the all-or-nothing voice in your head. It’s gentle, powerful, and totally fridge-worthy.
👉 Grab yours here

Step Six: Know When a Goal Is Too Much

How do you know when your goal is the problem—not your willpower?

📍 You dread it
📍 It’s only doable if life stays perfect
📍 It requires ignoring your body’s needs
📍 It creates shame when missed

That’s when it’s time to adjust, not abandon.

Still not sure what’s going wrong?

Take the quiz I created: What’s Sabotaging Your Healthy Habits?
In just a few minutes, you’ll uncover the mindset patterns or lifestyle traps that might be secretly holding you back—and you’ll get a free downloadable guide tailored to your results.

Final Thoughts: You’re Allowed to Make This Easy

If your health goals leave you feeling tired, restricted, or like you’re failing—you’ve got the wrong goals.

When your goals are rooted in realism, compassion, and a deep understanding of what you need in this season, that’s when change becomes possible.

Not dramatic. Not overnight. But real. And yours.

Want Help Turning Goals Into Lasting Habits?

If you’re ready to stop guessing and start making changes that feel good, I’d love to meet you. I offer a free 60-minute health coaching consultation to talk through your goals, challenges, and what sustainable change could look like for you.

No pressure. Just support from a nurse who’s been there.

👉 Book your free call here → Calendly Link

And don’t forget to grab these free tools while you’re here:

• ✨ Take the Quiz: What’s Sabotaging Your Healthy Habits?

• 🧠 Download the Inner Critic’s Playbook

• 📊 Try the What Spikes Me? Workbook

Your next step doesn’t have to be perfect—it just has to be yours. 💛