Habits or Goals?

When we talk about making changes in our health, career, or everyday life, the question often comes up: Should I focus on goals, or should I focus on habits?

The truth is, both have value — but the way we use them matters.

Why Goals Can Be Powerful

Goals give us a sense of direction. They help us define what’s important and create a vision for where we want to be. For example, you might set a goal like:

• “Run a 10k by spring.”

• “Reduce my stress levels so I can feel calmer at work.”

• “Cook more meals at home.”

Goals provide clarity and motivation, and research shows that setting clear, achievable targets can help people make meaningful progress. In coaching, we often use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) because they make abstract wishes more tangible.

But here’s the challenge: goals are outcomes. They sit in the future. Without the right systems and behaviours to support them, they can feel distant — and sometimes discouraging.

Why Habits Are the Real Game-Changer

Habits are the small daily actions that carry us toward our bigger vision. Unlike goals, they’re not about the finish line — they’re about what we repeat, even on difficult days.

Think about it:

• Instead of “I want to run a 10k”, a habit might be “I walk or jog three times a week for 20 minutes.”

• Instead of “I want to reduce stress”, a habit might be “I start my day with 5 minutes of deep breathing before opening my emails.”

Habits are powerful because they shift our identity. As James Clear puts it, every small action is a vote for the kind of person we want to become. And as NHS Five Steps to Mental Wellbeing highlights, practices like regular activity, connecting with others, learning, and giving don’t just hit a target — they shape how we live day to day.

Coaching Perspective: How Habits and Goals Work Together

From a coaching lens, it’s not “habits vs. goals.” It’s about how they complement each other:

• Goals create motivation and purpose. They help you identify what truly matters.

• Habits create momentum and sustainability. They’re the daily proof that change is happening, step by step.

When I coach clients, I often start by asking: “What matters most to you right now?” That becomes the goal. Then we break it down into small, realistic habits that feel achievable and flexible.

For example:

• Goal: “I want to feel more energised by the end of the month.”

• Habits: “Swap one sugary drink for water each day” or “Turn off screens 30 minutes before bed.”

Small steps add up. Progress, not perfection, is what transforms health and wellbeing.

A Reflective Prompt for You

Take a moment and reflect:

• What’s one goal you’re holding right now?

• What’s one small, repeatable habit that could move you closer to it?

Remember: health is not linear. Some weeks you’ll feel on track, others less so. That’s okay. Each day is a chance to begin again.

✨ Coaching Takeaway:
Don’t choose between habits or goals — use both. Let goals inspire your direction, and let habits build your foundation. That’s how lasting change happens.