01/26/2026
Let’s talk about Goal Setting…
Happy New Year!
January often brings a fresh sense of possibility. Many of us think about goals this time of year—what we’d like to improve, regain, or work toward. Lately, I’ve been reflecting on what it really means to think bigger. In my experience as a physiotherapist, big change is rarely achieved through one big leap. Rather, it is built through small, consistent steps over time. The same is true when it comes to setting and achieving meaningful goals for your health and mobility.
Why Goals Matter? Goals give your movement and exercise a purpose. Research consistently shows that people who set clear, meaningful goals are more likely to stay active, improve function, and maintain independence as they age. Goals help turn intention into action—and action into results.
Short-Term vs Long-Term Goals: Why You Need Both
Long-term goals give us direction. They answer the “why.” For example: I want to keep living independently in my home or I want to walk confidently without fear of falling. These goals are important—but they can feel overwhelming, or even elusive if they’re the only thing we focus on.
Short-term goals are where progress actually happens. They are the stepping stones that move you toward that bigger vision. A short-term goal might be: I will practice getting out of a chair without using my arms every day this week or I will walk for 10 minutes after breakfast, five days this week. Small goals build momentum, confidence, and consistency—and that’s where real change occurs.
Turning Goals into Action
One of the most effective ways to turn goals into real-life change is something called Brief Action Planning, a practical approach rooted in Motivational Interviewing. At its heart, it’s about respecting your values, your pace, and your confidence—because lasting change works best when it comes from within.
Here’s some practical steps:
1. Open-Ended Questions: Start with Curiosity
Instead of telling yourself what you should do, try getting curious.
What matters most to me right now when it comes to my health or mobility?
What would I like to be able to do more easily in my daily life?
What feels realistic for me this week—not perfect, just possible?
These questions help shift the focus from pressure to possibility.
2. Affirmations: Notice What You’re Already Doing Well
Change is easier when we acknowledge our strengths.
I’ve already taken steps to stay active.
I’m still trying, even when things feel harder.
I’ve overcome challenges before—I can build on that.
Affirmations aren’t about false positivity; they’re about recognizing effort, resilience, and progress. Remember: progress is possible at any age or stage.
3. Reflections: Learn from Experience
Reflection helps you adjust without judgment.
What worked well for me last week?
What got in the way—and what might help next time?
How did my body feel when I moved more consistently?
Use this information as feedback—not failure. Every experience teaches you something useful.
4. Summary: Bring It All Together
Brief Action Planning ends with a simple, clear plan—your plan. For example: “So, staying independent at home is important to me. This week, I feel confident starting small. I’m going to walk for 10 minutes after breakfast, five days this week. That feels doable.” That’s it. No pressure. No perfection. Just a clear next step.
Why This Approach Works
Research shows that goals are more likely to stick when they are self-chosen, confidence-based, and flexible. This approach supports autonomy, builds confidence, and encourages consistency—the true driver of long-term change.
If you’re unsure where to start, or you’d like help turning your goals into an action plan that fits your body and your life, we’re here to help. Our PhysioCare at Home team uses these same evidence-informed strategies to support safe, meaningful progress.
Call us today!
