4 strategies to simplify your goals and build meaningful habits that last

Jan 1

When it comes to goal-setting, many of us default to big, lofty resolutions like “I want to lose weight” or “I want to exercise more.” While there’s nothing wrong with aiming high, traditional goal-setting can feel overwhelming or discouraging, especially when life gets busy.

That’s why I love to revisit Atomic Habits by James Clear when I’m setting goals, especially around the start of the year. His approach is a breath of fresh air: instead of focusing on massive overhauls, he emphasizes small, consistent actions that align with who you want to become.

Below are four strategies from Atomic Habits to help you simplify your goals, shift your mindset, and build meaningful habits that last:

#1. Shift Your Focus to Identity-Based Goals

Most goals focus on the outcome — like “I want to lose weight” or “I want to exercise more.” But what if, instead of focusing on what you want to achieve, you started by asking, "Who do I want to become?"

When you tie your actions to your identity, every small habit you build reinforces a sense of self. You’re not just working towards a goal — you’re embodying a new version of yourself. This shift makes habits feel natural and aligned, rather than forced or temporary.

For example:

Instead of “I want to lose weight,” try “I’m someone who nourishes my body and listens to what it needs.”
If you believe “I’m someone who nourishes my body,” you’re more likely to make choices that reflect that belief — like cooking a healthy meal or skipping mindless snacking.
If that feels out of reach, soften it to "I'm becoming someone who nourishes my body and listens to what it needs."

Even the tiniest step can build trust in yourself and remind you that change is possible.

"Every action you take is a vote for the person you wish to become." - James Clear

#2. The Power of Small Steps

Big goals and perfect plans can feel exciting, but they can also feel overwhelming. This is where small, consistent steps make all the difference.

Clear reminds us that improving by just 1% every day compounds over time into incredible results. The magic happens when you keep things simple and approachable.

Here are a few examples:

If you want to eat healthier, try adding one vegetable to your meals.
If you want to move more, take a 5-minute walk after lunch.
If you want to incorporate mindfulness, meditate for just 2 minutes a day.

No step is too small. What matters most is showing up. Let yourself celebrate each step, no matter how small it feels.

#3. Stack Your Habits for Simplicity

One of my favorite strategies from Atomic Habits is habit stacking, which means pairing a new habit with one you already do.

For example:

After I brew my morning coffee, I’ll write 3 things I’m grateful for in my journal.
After I brush my teeth, I’ll drink a glass of water.
After I sit down at my desk, I’ll take 5 deep breaths to center myself before starting work.

By linking new habits to existing ones, you make them feel natural and easy to remember. Over time, these small steps can create powerful momentum.

#4. Focus on Systems, Not Just Goals

Goals give you direction, but systems create progress. A system is simply a set of practices or structures that support you, even when motivation fades.

Instead of saying, “I want to drink more water,” try creating a supportive system:

Keep a reusable water bottle nearby.
Fill it up after every meal.
Track your water intake with a simple checklist.

When you focus on systems, you’re not relying on willpower — you’re designing an environment that makes good habits feel effortless.

Bonus Exercise: Visualize Your Future Self

Now that you’ve shifted your mindset to identity-based goals and considered the systems that will help you get there, let’s take it one step further.

One of my favorite reflective exercises is writing a letter from your future self. This exercise ties beautifully into the idea of who you’re becoming. When you connect with the future version of yourself who has achieved your current goals, you're tapping into the energy, motivation, and excitement that comes from imagining what’s possible.

Imagine it’s December 31, 2025, and you’re looking back on an incredible year. What have you achieved? How have you grown? What does your life look and feel like now?

To make the process even more inspiring, I recommend using ChatGPT to help bring your vision to life. Here’s a prompt to get you started:

"Imagine it’s December 31, 2025, and I’m reflecting on my 2025 goals as if I’ve already achieved them. Here are my goals for the year: [Insert your goals here]
Write me a letter from my future self, celebrating everything I’ve accomplished and how I’ve grown over the year. Bring my achievements to life in a way that feels personal and meaningful, and highlight how I feel about reaching my goals and what my life looks like now."

This exercise can be a powerful way to align with your intentions, feel inspired, and stay motivated as you take small, consistent steps towards your goals.

Ready to Make This Year Your Best Yet?

You don’t need a massive overhaul to create meaningful change. By focusing on who you want to become, taking small steps, and building supportive systems, you can make lasting progress toward your goals — one step at a time.

Try these strategies and let me know how it goes. Who are you becoming in 2025?

Here’s to a year of small steps and big changes!

This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please visit www.alisonkeiper.com/disclaimer.

Alison Keiper