Gentle Goal Setting

Goal setting has become synonymous with pressure. Big plans. Rigid timelines. An expectation that if we really want something, we should be able to push through exhaustion, stress, and discomfort to get there. What if, instead, we set yearly intentions? Setting intentions, or gentle goals, offers flexibility and compassion while keeping you aligned with the person you want to become. Instead of asking, “How can I do more?” ask, “What would support me right now?”

What Is Gentle Goal Setting?

Gentle goals are intentions that work with your body and life circumstances, not against them. They prioritize sustainability over intensity and progress over perfection.

This approach is helpful if:

• you tend to abandon goals because they feel overwhelming

• you live with chronic illness, migraine, burnout, or fluctuating energy

• you're parenting, caregiving, or emotionally stretched

• you experience an unexpected life change

Start With a Theme

A theme acts like a compass, keeping you on the right path. Before listing specific goals, start with a guiding theme for the year. A theme could be one word or a short phrase:

• Nourishment

• Practice Presence

• Choosing Me

• Rest Without Guilt

• Daily Movement

  
  

A theme will keep you aligned with your overall goal. At the end of each month, reflect on which specific goals felt sustainable and supportive and adjust the goal as needed to fit your yearly theme.

Turn Goals into Supportive Practices

One of the tools in gentle goal setting is choosing a baseline, the smallest version of the habit that counts. On high-energy days, you may naturally do more. On low-energy days, the minimum keeps you connected with your yearly theme, without shame.  

Instead of: “Work out every morning.”

Try: “Move my body in one supportive way today (stretch, walk, or rest).”

Instead of: “Eat perfectly every day for the entire year.”

Try: “Add one nourishing food today.”

Instead of: “Read 30 minutes a day.”

Try: “Finish 1 book this year.”

Gentle-Goal Framework

               Where do you want to be next year? How do you want to feel? What do you want to accomplish? Remember, this doesn’t have to be anything drastic, just progressive. For a holistic, well-rounded approach, set one gentle intention for each of the life areas listed below. Incorporate your theme and be specific with your goals. With consistent practice, these intentions will expand your life, no matter how small they may seem.

• Health + Wellness

  • How do I want to treat my body and mind?

• Relationships

  • What rhythms would help our family feel more regulated and connected?

• Financial Stability

  • How can I better manage my finances this year?

• Professional Growth

  • What does success mean if I factor in health and sustainability?

• Spiritual Rhythm

  • How can I deepen my relationship with God?

• Personal

  • What hobby or activity can I do that brings me joy?

A Personal Example

These are a few of my goals. My gentle goals are the things I can do every day, so I feel successful, even on migraine days and after our baby arrives in April. My theme for 2026 is Growth with Rest.

• Health + Wellness

  • Overall goal: lose baby weight, focus on eating whole foods

  • Gentle goal: low-impact yoga, a slow, 15-minute walk

• Relationships

  • Overall goal: build/deepen friendships in multiple locations

  • Gentle goal: daily connection points with each family member (a 5-minute private conversation, game, or reading)

• Financial Stability

  • Overall goal: debt pay-down

  • Gentle goal: create a budget that best supports our family

• Professional Growth

  • Overall goal: write 1 article a week to improve efficiency, vocabulary, and online presence

  • Gentle goal: journal daily, listen to a related podcast

• Spiritual Rhythm

  • Overall goal: read the Bible with a focus on learning God's character, the power of prayer, and how God used women in scripture

  • Gentle goal: daily prayer, read a psalm

• Personal

  • Overall goals: plant a small garden, read/listen to 24 books

  • Gentle goal: practice violin scales daily

I have a habit of setting goals that push me, which can be a good thing but not when it causes unnecessary stress. This year, we have a new baby joining us! It's a big, exciting change, but I have to remember the lack of sleep and time requirements a baby brings. Setting gentle goals will let me feel progress without pressure.

Last Thought

Gentle goal setting is believing that you don’t need to bully yourself into growth. You can honor your limits and achieve progress. When goals are rooted in care, they don’t feel like pressure. They feel like support. If you’ve struggled with traditional goal setting, this is your invitation to try a softer path.