How to Set Goals and Achieve Them

With every new year, most of us look upon the new year and reflect on how we want the year to look. Most times the version of the new year includes a new and improved version of yourself (so in shape that you could be in a magazine, right?), taking amazing trips with friends and family, being in the best health of your life, and being financially independent. I truly think we can accomplish anything we set our minds to! When there is true drive and commitment, people can accomplish great things. Now let’s have a reality check. Many of us don’t exactly reach all the goals we set for the year. And that’s ok! However, if you did, how would you say you accomplished them? Or if you really want to this year, how would you? Typically with dedication, focus, checking in on the goals often, setting timelines and having accountability.


Today I would like to reflect on some techniques for accomplishing your goals for the year, whether it’s in health, community, fun, financial, or spiritual. While some of these need to take precedence in certain years, we always need to have balance.


To begin, I recommend setting a top goal in each area of your life:

  • Health
  • Relationship
  • Contribution
  • Family
  • Fun/Social
  • Travel
  • Career
  • Wealth
  • Spiritual


Next, you want to write down goals in each of these categories, and choose a top goal for each. Maybe this is something you want to accomplish in the first 3 months, or maybe it’s something you will do within the year. See some examples below:


  • Health – Complete a liver detox (within 3 months)
  • Relationship – Connect with good friend at least once per week
  • Contribution – Volunteer once monthly at local nonprofit
  • Family – Spend dedicated time each week with your children working on their interests
  • Fun/Social – Plan ‘staycation’ once monthly
  • Travel – Hawaii once this year!
  • Career – Grow the position that you’re in with your interests
  • Wealth –  Invest in a local property for rental
  • Spiritual – Spend 10 minutes meditating daily


Write these down and put them on your mirror in the bathroom, or above your desk in the office. Also, share them with a friend, or even better, your accountability partner. This might be your coach, your therapist, your best friend or your partner. Any one who feels comfortable with having an accountability conversation with you.


Many coaches would recommend that each of your top goals be a S.M.A.R.T. goal. SMART is an acronym that stands for Specific, Measurable, Achievable, Realistic, and Timely. Therefore, a SMART goal incorporates all of these criteria to help focus your efforts and increase the chances of achieving your goal.

SMART goals are:


  • Specific: Well defined, clear, and unambiguous
  • Measurable: With specific criteria that measure your progress toward the accomplishment of the goal
  • Achievable: Attainable and not impossible to achieve
  • Realistic: Within reach, realistic, and relevant to your life purpose
  • Timely: With a clearly defined timeline, including a starting date and a target date. The purpose is to create urgency.

Once this is done, choose the top 1-3 goals that you are going to really go deep with and focus on for the next 3 months. Write these at the top!


Ways to track your goals:



I love journaling, especially a dedicated journal to track the top things you want to accomplish. My favorite planner currently is called the Full Focus Planner. Each day you write down your top 3 to accomplish for the day. At the end of each week, you reflect on what you accomplished, how far you got, what you need to improve, or maybe change? You also reflect on your most important events, deadlines and tasks in your personal and professional world.


Yearly Calendar

I also recommend putting up a yearly calendar, and listing your goals and timelines on the calendar. Of course things can change, but it gives you a good idea of what you have coming up. And time goes so quickly, it can be easy to forget to flip your calendar, or put it on there for later months. So do it now at the beginning of the year!


Red Bucket Strategy

For your big goals and dreams, you could consider an overall program like the ‘Red Bucket Strategy.’ It is a step-by-step process for breaking down those big goals that might seem overwhelming when embarking on them (eg, starting a podcast, or losing 40 pounds).


Find a Coach

Your coach can be someone that helps in all areas, but you also might have a person for each of these categories, or a combination of them. For instance, we often act as a health coach in the physical/emotional realm for many of our patients. We help you set a timely and realistic health goal, and then provide the steps for you to accomplish this goal, with measurable items along the way.


Even though we are living through a very unusual time right now, it is still possible to create experiences and a life that is joy-filled and amazing in 2022. We would love to be the team that helps you with your health-focused goals for the year.


We love creating personalized health plans for patients, and would love to do so for you!


Please reach out if you have questions or to say hello! Would love to hear your thoughts and what your goals are for 2022.


In love, health and light,


Dr. Angila Jaeggli, ND

Phone: (425) 835-0359

Sage Integrative Medicine Clinic, PLLC

110 James Street, Suite 103

Edmonds, WA 98020

Instagram: drangilajaeggli

Youtube: Sage Health TV


Posted in

Dr. Angila Jaeggli