Setting Realistic Fitness Goals
When it comes to setting realistic fitness goals, it often involves “pushing harder” or “going all in.” Nevertheless, for neurodivergent folks, this approach can be exhausting. It can also be, frankly, a little intimidating. So let’s scrap the “perfection” talk and focus on something that feels more achievable: progress.
How to set realistic fitness goals
This isn’t about reaching a mythical finish line. It’s about finding sustainable ways to move ahead at your own pace. Celebrate the journey along the way.
In this guide, we’ll go over how to set flexible, personalised goals that actually fit your needs and energy levels. You’ll find tips that make goal-setting more enjoyable. These include habit stacking, using a reward system, or tracking progress without pressure. This can make the process less overwhelming.
Fitness should feel like something you get to do for yourself, not another item on a never-ending to-do list. Let’s dive into making progress that feels good.
1. Start Small with Habit Stacking
Building new habits can feel daunting, especially if routines are already tricky to manage. Habit stacking is a powerful way to add a new habit by connecting it with something you already do:
Start by choosing a small fitness goal. Something like doing 5 minutes of stretching. Next, "stack" it onto an existing routine like brushing your teeth or making your morning coffee.
This method lets you ease into new habits without creating a whole new structure. You’re simply adding onto something you already do every day.
Try it… Find a daily habit, then add a short exercise routine to it. Maybe it’s a few push-ups after brushing your teeth or a gentle stretch before bed. These small moves will build up without feeling like an extra burden.
2. Set Flexible, Incremental Goals
Rigid goals can feel suffocating, especially on days when energy or focus is low. Instead, think about setting incremental goals that you can adjust as needed:
Rather than setting a goal like “work out for 30 minutes,” start with “10 minutes of movement.” This gives you flexibility to build up as you feel ready.
Hitting small goals is a great way to keep momentum going. Each step forward counts, whether it’s 5 minutes of exercise or a full session
Try it… Set a small, achievable fitness goal for the week, like “move for 10 minutes on three days.” Every time you hit a goal, celebrate it! Over time, these small wins add up to something big without the weight of a strict commitment.
3. Use a Reward System
Let’s be real—rewards work! Having something to look ahead to can make all the difference when motivation dips:
Choose rewards that excite you. Whether it’s a relaxing bath, an episode of a favourite show, or a new set of workout clothes. Make sure after reaching a big (realistic!) milestone you reward yourself.
Set mini-rewards for small goals. For example, reward yourself after completing two workouts in a week. Offer bigger rewards for long-term goals. This way, each step of progress comes with a little celebration.
Try it… Create a simple reward system for yourself. Write down a few small rewards for short-term goals and one big reward for a long-term milestone. Keep the list where you can see it as a reminder of the good things ahead.
4. Track Your Progress Without Pressure
Tracking can be a double-edged sword. It’s helpful for seeing growth. But, it can also feel like a constant measurement of success or failure. Tracking the right way can be instrumental when it comes to meeting your realistic fitness goals. Here are some low-pressure ways to keep track without feeling overwhelmed:
Instead of only counting reps or tracking time, focus on how you feel after each workout. Are you feeling more energised or calmer? These markers are just as important.
Keep a short fitness journal. Include bullet points about what you did. Note how it felt and any positive changes you notice. This can be a nice reminder of progress that doesn’t rely on numbers.
Try it… Start a simple journal, either on paper or digitally, to log your workouts and reflections. Focus on your feelings and small wins rather than purely on metrics. Looking back, you’ll see the changes in yourself without getting bogged down by numbers.
5. Embrace Rest and Adjust Goals as Needed
One of the most important aspects of goal-setting for neurodivergent individuals is allowing space for rest. Some days will naturally be harder than others, and that’s okay. Building in flexibility lets you adjust without feeling like you’re falling behind.
Schedule days for rest and recovery. This is so you don’t feel like you’re slacking when you need a break.
If your routine starts feeling too rigid or draining, adjust it. Celebrate the flexibility to prioritise your well-being—it’s a major accomplishment on its own.
Try it… Plan at least one rest day each week and remember that rest is part of progress. Make room to adjust your goals as needed, trusting that this journey is about balance and sustainability.
When it comes to your health, it is not about perfection. It’s about showing up for yourself in ways that feel manageable. It's also about doing what is meaningful. Set realistic fitness goals. Make sure you can adapt, track, and celebrate them. This is the key to creating a routine that fits you, not the other way around. Remember, every small step forward is progress. It counts even if it’s a few minutes of movement or just stretching when you’re able.
Celebrate the wins and embrace the rest days. Remember that it’s okay if the journey looks a little different for you. Progress is personal, and as long as you’re moving in a direction that feels good, you’re doing amazing. So go at your own pace, adapt as you need, and enjoy the process. You’re building something sustainable, and that’s a huge accomplishment.
We should normalise the idea that fitness goals should be realistic. Doing so is how we make changes for life and health habits that will stay with us. They will last long after the buzz of a new goal settles.
