Step 1.  Goal Setting
 Take time to clarify why you want the goal, what you may have to give up in the process, and whether the tradeoff is something that you are truly up to at this point in time.  Health goals are often more effective if they are based upon values such as eating healthfully to set an example for children or getting in shape to keep up with grandchildren.  Be sure to use a positive statement for each goal.

Author Paul J. Meyers created the acronym, SMART, to remind us that goals should be Specific, Measurable, Attainable, Realistic, and Tangible.   Setting specific goals allows you to know exactly when you have achieved a goal and you can take complete satisfaction from having achieved it.  Use times, amounts, dates, frequency and other measurable components to your goals so that you can measure and track your success.  It is crucial to set goals that you believe are attainable.  Otherwise you won't even try. A goal is realistic if you stand reasonably good odds of accomplishing it, given enough time and effort.  A tangible goal is something that you can see, something that is real. 

You may want to set at least one easy goal (usually shorter term) and at least one challenging goal (usually a longer term goal). You could have several of each but you should limit the number of challenging goals at any one time to avoid becoming overwhelmed or frustrated. Easy goals build good habits and reward you with quick gratification. The challenging goals force you to make more major adjustments in your lifestyle.  A mix of the two is ideal.

Step 2. Make Your Goals Official
It takes a personal commitment, a decision, to set a goal. Write it down, post it in a conspicuous place, and review it often.  This crystallizes them and gives them more power.  Consider sharing your goals with one or more people whom you trust.

Step 3. Create a Plan
People who set goals often fail because they never make a plan. You know what they say, “Failing to prepare is preparing to fail”.  Create a step-by-step plan of attack. A good plan is one that when followed, offers a reasonably high probability of success, given sufficient time. Almost any goal, no matter how difficult, can be made easier by breaking it down into several smaller goals or steps.  The completion of these small steps builds confidence, momentum, and a track record of performance.  When you create a plan, ask yourself, "Will completing these steps lead to completion of the goal?"  If not, then modify the steps until a viable plan exists. 

Step 4. Move to Action

Once you have a plan, the biggest challenge is to get started and stick with it.  I think Nike has it right with their “Just Do It” motto.  You have overall goals broken down into smaller steps with a step-by-step plan in place.  Now all you need to do is begin work.  It's easy to get distracted by the activities of daily life-don’t.  Make these goals a priority.    Keep a log to monitor your progress and keep you on track.  If you miss a scheduled day of exercise, don’t give up…just pick up where you left off.  Consistency is the key to success. 

Step 5. Stay Flexible
Life isn’t always predictable, so plan for contingencies. For example if your plan calls for walking outside and there is a thunderstorm during your scheduled activity time, have a back-up plan in place.  Constantly evaluate your overall progress and make adjustments to your goals and plans to improve your approach.  You may want to think of your goals as a point on the horizon that you are walking toward.  The success comes not all-at-once when you reach it, but rather, in tiny amounts with each and every step taken in that direction.

When you have achieved a goal, take the time to enjoy the satisfaction of having done so. Observe the progress you have made towards other goals. If the goal was a significant one, reward yourself appropriately.