When you think of the most successful businesses, what names come to mind? Success in our capitalistic American society is usually measured by market capitalization and companies like Microsoft, Apple, Google, Amazon, and Nvidia rank highest in terms of market cap. Whether or not that is the best measure of success is a topic for another blog as I’m sure that many would agree that a mission-driven company like Patagonia who has pledged to give the company away in support of saving the planet is better for society, but that’s not how capitalism works.
What these companies have in common are products loved by a global customer base, and relentlessly delivering on the needs of their customers. To do that, every successful company – regardless of how you define success – orients around goals that align with a company’s short and long-term strategy, and they regularly track success against those goals. At Amazon, where I worked for 11 years, we set goals for every business unit, and each team within a business unit had annual goals that tied to the overall business unit goals; progress against those goals was reviewed with decision-makers during weekly, monthly, and quarterly business reviews. In those reviews, we identified areas where we were ahead or behind our goals, reasons why, and where we were behind goals we identified actions to get back on track.
Just as these companies achieve their goals through strategic planning and regular review, we can apply similar principles to our health and wellness goals. That starts with setting goals which, can help with motivation, and research shows can be an effective way to increase physical activity.
Setting Health and Wellness Goals
What does long-term success look like when it comes to your health? In his book Outlive (which I mentioned in my previous post and highly recommend!), Dr. Peter Attia has helped popularize the notion of increasing “Healthspan”. He goes into what he terms the “Four Horsemen of Aging” which he identifies as Cancer, Type 2 Diabetes, Heart Disease, and Neuro-Degenerative Diseases, and provides evidence-backed suggestions to minimize the risk of each. Healthspan is different than lifespan in that healthspan factors not just the number of years between birth and death, but the number of years that one lives a healthy and vibrant life. The distinction is that science has allowed us to increase lifespan but people often spend their “marginal years” in poor health.
The goal should be to extend healthspan to be as close to lifespan as possible. Dr. Attia focuses on fitness, nutrition, sleep, and emotional well-being and tactics within each as the best way to increase healthspan. This is roughly the approach I follow, however, I was originally inspired by the Wheel of Wellness which takes a broader view and looks at wellness across the following dimensions:
- Physical Wellness – how one maintains a healthy body through exercise, nutrition, sleep, and managing healthcare.
- Emotional Wellness – how one understands, manages, and healthily expresses their emotions and encompasses stress, relationships, and maintaining a positive outlook
- Social Wellness – how one develops a sense of connection, belonging, and a well-developed support system.
- Spiritual Wellness – how one seeks meaning and purpose in their existence and appreciates the depth and expanse of life and the forces that exist in the universe.
- Intellectual Wellness – how one stimulates their brain through creativity and life-long learning, seeking new challenges and opening one’s mind to new experiences.
- Occupational Wellness – how one gains satisfaction and fulfillment through work, maintains balance and manages work-related stress
- Environmental Wellness – how one lives in respect of their surroundings and takes action to protect the earth.
- Financial Wellness – how one manages their life around their financial needs and goals.
An internet search may turn up a variation of the wheel of wellness, but generally speaking, you will find 6 to 8 dimensions. Regardless of how it is presented, the Wheel of Wellness is a comprehensive framework that provides a holistic approach to wellness. For me, it’s a helpful framework to think about goals.
As it relates to preventing heart disease, physical and emotional goals are the most relevant ones. Setting goals should factor in your situation and should account for recommended guidelines. For example, there are guidelines for # of steps to walk in a given day, how much exercise, how much sleep, what to eat, and more. You can also find arguments online debating the validity of some of these guidelines, but they are a good starting point for setting goals.
I will share some of my goals, but before I do, I want to touch on what makes an effective goal.
Setting SMART Goals
S.M.A.R.T. is an acronym representing a framework for effective goal-setting. Effective goals are:
- Specific – what will you achieve?
- Measurable – what data will you use to decide if you achieved?
- Achievable – are you able to achieve this given resources and constraints?
- Relevant – does this goal align with a broader strategy (i.e., increasing fitness)
- Time-Bound – when will you accomplish the goal?
So, for example, a goal like “I will increase my steps” is not effective because it is not specific or time-bound. However, a goal such as “I will walk 7,500 steps/day every day for the next seven days to increase my fitness” captures all of the elements of a SMART goal.
To give you an example of how I put SMART goals into action, here are a few of my 2024 goals:
| Category | Goal | Data Source |
|---|---|---|
| Fitness | Walk average xk steps/day for the year | Apple Watch |
| Fitness | Walk xk steps/day 75% of the days and yk steps/day 90% of days | Apple Watch |
| Fitness | Close my move ring (>x active calories) > 90% of days | Apple Watch |
| Fitness | Exercise (excluding walking) a minimum of x minutes/week for 95% of weeks | Garmin / Apple Watch |
| Fitness | Strength train minimum of x minutes/week for 95% of week | Apple Watch |
| Fitness | Run a minimum of x minutes/week for 95% of weeks | Garmin / Apple Watch |
| Fitness | Run x miles | Garmin / Apple Watch |
| Fitness | Yoga minimum of x minutes/week for 95% of weeks | Apple Watch |
| Mental Wellness | Meditate a minimum of x minutes/day for 95% of days | Apple Health / Insight Timer |
| Mental Wellness | Journal daily 95% of days | Apple Health / Day One |
| Sleep | Minimum of x hours sleep/night for 90% of night | Apple Watch |
| Sleep | Minimum x% REM sleep for 90% of nights | Apple Watch |
| Sleep | Minimum x% of Deep sleep for 90% of nights | Apple Watch |
| Nutrition | Vegetarian / Plant-Based Diet for a minimum of x% of meals | MyFitnessPal |
| Nutrition | Pescatarian diet maximum of x% of meals | MyFitnessPal |
| Nutrition | Omnivore diet (chicken) maximum of x% of meals | MyFitnessPal |
| Nutrition | Maximum of x alcoholic drinks/week for 90% of week | Waterminder |
| Nutrition | Yoga minimum of x minutes/week for 95% of weeks | Apple Watch |
I included a range of goals to give different examples and provide inspiration. However, your goals should be appropriate for you. If you are sedentary today, then your goal may be to incorporate a 30-minute walk into your daily routine or increase your step count from 3k/day to 5k/day. That’s all good and in fact, sedentary people will see the greatest marginal benefit from pursuing exercise, and that can be as simple as walking. There is no need to shoot to complete a marathon if you have previously been sedentary, at least not in the first year. A more attainable goal might be to walk for 25 minutes/day or walk at least 5k steps/day. And you should always check with your doctor especially if you are new to exercise or have a medical condition.
Benefits of Goals
You may be one of those who rolls their eyes at the idea of setting goals, especially at the beginning of the year when people eagerly set their resolutions;/intentions for the new year. The fact is that goals can help to inspire some action. Even better, when shared with others they can provide accountability. Which, as I discussed previously, an accountability partner can be effective in helping stay motivated
The Downside of Goals
While goal-setting is a powerful tool for progress and motivation, it’s important to navigate the process with care. Setting too many goals or targets that stretch far beyond your current capabilities can lead to frustration and anxiety. The pressure to meet ambitious benchmarks can sometimes overshadow the joy and satisfaction derived from the journey itself. It’s crucial to set goals that are challenging yet achievable, allowing room for growth without setting the stage for burnout or disappointment. Remember, the purpose of setting goals is not only to achieve specific outcomes but also to enhance your well-being and enjoyment of life. Therefore, always be prepared to adjust your goals as you go, ensuring they serve your best interests and contribute to a positive and enriching experience. I’m likely a bit obsessive about goal-setting for a variety of reasons, but I also make a point to give myself grace if I need to adjust. I’m focused on long-term health and well-being and, while I think it’s important to challenge myself, I never want to compromise mental health for physical health.
Call to Action
Now that you have a better understanding of what a good goal looks like and how to treat your body like a business, what are some of your health-related goals? I encourage you to set a simple and achievable goal to get started. Feel free to share in the comments below if you feel so inclined. The more you communicate your goals to the world, the more likely they are to become a reality. If you wish to dive deeper into the topic, this article published by Positive Psychology dives deep into the topic. Good luck, and may you achieve all of your health goals!