Living with mental health challenges can make traditional goal-setting feel overwhelming at best and impossible at worst. At the same time, setting and working toward meaningful goals can be a great way to improve mental health overall. If you’re stuck in this very common catch-22, this guide offers practical strategies to help you take some steps, make some goals, and feel better.
Start where you are
On days when brushing your teeth feels like scaling a mountain, setting a long-term goal to save more money or drink more water feels defeating and out-of-reach — and that’s okay. Your starting point is perfect, exactly as (and where) it is.
Sometimes the smallest steps create the biggest changes. Getting out of bed before noon or sending the one text you’ve been putting off aren’t irrelevant changes but important steps in the right direction.
The “Minimum Viable Goal” approach
Instead of setting one big goal, aim for the smallest possible version of success.
For example, if you want to start exercising more, you might set a goal to just put on your workout clothes in the morning, period, with no pressure to actually exercise. Often you’ll find that you want to do more once you’ve started — but if not, you’ve still succeeded.
The 2-minute rule with a twist
When you’re struggling with mental health, even a five-minute task can feel overwhelming. So instead,: commit to just two minutes of any activity. Want to clean your room? Two minutes. Need to start a project? You guessed it (two minutes).
This approach respects your energy levels while still moving you forward. Some days you’ll stop after two minutes, and that’s a win. Other days you might find yourself naturally continuing.
Celebrate without shame
Got out of bed today? Yeah you did! Sent that anxiety-inducing email? Best regards! When mental health is a challenge, these aren’t small victories — they’re proof of your resilience.
When things don’t go as planned
Some days you’ll feel like you’re moving backward. But progress isn’t linear, especially when managing mental health. A “failure” is not a failure, but an opportunity to collect data, and each setback offers information you can use to adjust your approach moving forward.
Maybe morning goals don’t work for you. That’s useful information!
Building your support system
Goals don’t have to be a solo journey. Share your minimum goals and progress with someone you trust. Having someone say, “hey, great job getting dressed today!” can make a world of difference when you’re struggling.
Consider working with a psychotherapist or mental wellness coach who can help you set realistic goals and celebrate your progress. They can provide valuable perspective on what’s realistic and achievable given your current challenges.
Moving forward
Remember: You’re not behind. You’re not failing. You’re working with different challenges than some others, and that means your goal-setting approach needs to be different, too. That’s not just okay — it’s exactly right for you.
Start small. Celebrate often. Be gentle with yourself. You’ve got this, one tiny step at a time.
Looking for help with goal-setting while also managing mental health challenges? Our coaches are standing by.
