Monday Mini Goals
Most of us often put off big goals because they seem so overwhelming. The experts will tell you to write down your goals, but BIG goals, like “lose 20 pounds” or “find a better job,” often lead to procratination because you don’t know where to start.
As you probably know, the trick is to break down the goal into smaller “mini goals.” Setting mini-goals makes it easier to move toward your larger goal, and for me, the big goal then doesn’t seem so intimidating. In fact, accomplishing one mini goal usually motivates me to move onto my next mini goal.
So, this is where Monday Mini Goals comes into play. As you know, I recently turned 29. I know that 29 is not old, but my body sort of feels that way lately. I have a bum hip that won’t heal completely, my lower back is constantly sore, and my core is incredibly weak. I don’t attribute these “ailments” solely to old age, but I know that I need to work harder to maintain a healthy body. Guys, basically, I’ve been slacking in the workout department! I’ve been putting in the time, but not pushing myself as hard as I can.
My new goal is to challenge myself during workouts and get seriously buff again like I was last summer. Of course, this goal is totally overwhelming, especially without a game plan. I’ve decided to set one mini goal for myself each week to work towards my big goal of getting super tone again.
I’m sure most of you have big goals for yourself, too. So, if you want to take part in my Monday Mini Goals, feel free to leave a mini goal for yourself in the comments of this post. Identifying a goal on Monday (or even Sunday night) is a great way to start off the week.
As you complete your mini goals, be sure to comment about your next mini goal, so you always have something further to work towards. Hopefully, spelling-out your mini goal will make you feel accountable and encourage you to accomplish it. Seeing other people’s goals might also inspire you or remind you of things that you want to achieve.
Be sure to make your mini goal something that you can actually accomplish in a short amount of time– otherwise, you may get discouraged and give up on your goal all together. Ideally, your Monday mini goal would be something you can accomplish before next Monday. And, your mini goal doesn’t have to be related to health or fitness– feel free to think outside the box, like “organize kitchen junk drawer this week.” I find that setting small goals for myself helps me accomplish so much more in my busy life.
My Monday Mini Goal: Strength train 4 times this week (2 upper body workouts, 1 lower body, 1 full body + core strength training on all 4 days.)
Breakfast
My mom works at Idylwilde Farms, which sells an impressive selection of whole foods and fresh produce– I’m actually sort of jealous of her job!
For my birthday this year, my mom put together the most amazing fruit basket full of all sorts of my favorite fruits plus a number of interesting and unique ones I have never tried. I was obviously psyched about it! 
I took this pic of my mom’s gift after I “organized” all of the fruit. The fruit basket was MUCH prettier before I made a mess of it. I also put some of the non-refrigerated fruits (e.g. red bananas, plantain, etc.) back in the basket for this photo opp. But, you get the idea, right? 
I had quite the selection to chose from this morning!
This morning, I added strawberries, figs, and a small plum to my morning bowl of oats. The combination of fruits naturally sweetened my oats and gave them a fun pink hue.
I also added 2 scoops of almond butter to my oats and an iced coffee to breakfast. 
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Question of the Day
What’s your mini goal for the week?
Jocelyn — June 29, 2009 @ 6:59 am
Great post!
My mini goal for the week? Not taking more then one midol per night. Yes..I’v been addicted to midol. (well not really in a bad way) But I’v trained myself to think that I NEED it, during bad cramp/lady time. Sooo this week, I am going to try to naturally make myself feel better with peppermint tea and bananaas! If I must, I will take one at night time…but only one. One is better then the 4 per day/that time of month I have been taking before!
Mara @ What's for Dinner? — June 29, 2009 @ 7:05 am
I love the concept of mini-goals! With our wedding coming up, I feel like there are 8,000 things to do and NO time to do it! Mini goal: just pick the tuxes. Nothing else
P.S. Don’t think I knew you’re only a month older than me !! Happy birthday (late, and again!)
Megan (The Runner's Kitchen) — June 29, 2009 @ 7:27 am
My mini goal is to do my physical therapy exercises 5x this week (single leg squats, stretches, and foam rolling). Also, I really need to sweep and mop the floors of my apartment! Have a good Monday
Casey @ Double Scooped — June 29, 2009 @ 7:29 am
I hope to incorporate a decent amount of exercise to my daily routine – every day. Even if it’s just a quickie routine on a really busy day!
Tina — June 29, 2009 @ 7:36 am
Yesterday’s cook out looked awesome! I can just imagine your family ready to dig in as you hold them back so you can take perfect pictures first!
I try to have three mini goals each week–one addresses nutrition, one addresses fitness and one addresses general balance. This week, they are:
-make better use of freezer food (I just thawed out some wild cod from TJs to make oven roasted fish N chips!)
-swim twice (it seems to do more for my arms than my weight workouts)
-get a minimum of 7 hours of sleep each night
Lauren — June 29, 2009 @ 7:42 am
Fantastic idea, Tina. I agree that it can be overwhelming to attack a larger goal, and approaching the end goal with mini goals along the way is much more conceivable. There are a few larger goals I’m working towards, the most essential one being finding a new job. Therefore, my mini-goal for this week is to speak with at least one potential employer regarding a future position.
Jenn Eats Nutritiously Now — June 29, 2009 @ 7:49 am
I actually already posted this on my blog, but my goal this week is exercise 60 minutes each day except Friday. My race is Saturday, so I’ve gotta get some last minute training in! I love the idea of weekly goals.
Emily (Healthy Fit Mama) — June 29, 2009 @ 7:50 am
My mini goal for the week is to weed out my clothes. We’re about to move and I have clothes that I’ve been moving from place to place but I never wear them!
Shannon — June 29, 2009 @ 7:52 am
Hi Tina,
What a great idea to get everyone motivated! I have a huge goal of losing 50+ lbs. and sweets are my weakness so this week my mini-goal is to NOT EAT ICE CREAM! I know I should allow myself a little indulgent but I just go overboard so it’s better not to start at all
Katrina (gluten free gidget) — June 29, 2009 @ 7:57 am
GF Guy and I are going out of town Wednesday – Saturday for a wedding. My mini-goals are two part:
1) clean out the frige before leaving
2) exercise while away so I don’t feel gross when I get back
leslie — June 29, 2009 @ 8:11 am
this is a great post, tina. my mini goal is to attend a yoga class – i went to my first real class this past weekend and loved it, and i want to make it a habit!
Elizabeth — June 29, 2009 @ 8:12 am
I definitely need to get back into a regular sleep pattern. Between the crummy weather & not getting the sleep I should – my energy level has been suffering.
Thanks for the motivation Tina!
Shelby — June 29, 2009 @ 8:16 am
My mini-goals this week would be
1. Wake up early to fit in a workout. I never have time after work so I have to change it to the morning.
2. Eat more greens!
3. Go to the Farmer’s Market
LOVE your oats this morning! The pretty pink hue just sells it.
Madison — June 29, 2009 @ 8:18 am
I really like the Mini Goal idea! Thanks for letting us join in too.
My Monday Mini Goal for this week is to make sure, since I am on vacation and it is somewhat more difficult, I get some sort of exercise and strength training in. I can do this well when it is just me and my family, but my friend is coming later this week and he does not like to exercise at all…so we will see how i can trick him into walking or something!
Meghan@traveleatlove — June 29, 2009 @ 8:20 am
My mini goal is to do 2 hill workouts and 2 arm workouts this week. I know my half marathon in October is going to sneak up, and I want to be strong!
Pearl — June 29, 2009 @ 8:31 am
ooh those oats are so pretty, naturally colored by fruit!
Kim — June 29, 2009 @ 8:32 am
I love mini-goals!
My mini-goal for the week is to organize my 2nd kitchen pantry. This pantry is the one that has my cleaners, serving platters, paper towels, candles, trash can, trash bags, etc. It seems to also be a catch-all for my junk. I organized our food pantry this weekend, so this one is next. I dread it, but now with your motivation, I feel more accountable!
HA!
Katie — June 29, 2009 @ 8:34 am
To get ALL of my hw done by Wed so I can enjoy this weekend and to follow my marathon training plan to a T. I seem to have missed a lot of work outs lately :’(
Jess — June 29, 2009 @ 8:34 am
This post came at a great time! I’ve been trying to lose some weight – the first 5 lbs came off fast, and then I relaxed and haven’t gotten any further. So I have two goals this week: exercise and diet.
Exercise: 6 workouts this week – a combo of walking, running, and at least 2 strength training sessions
Diet: No sugar this week and no coffee! (The second is going to be difficult…)
Whitney — June 29, 2009 @ 8:36 am
My mini goal is to get in 30 minutes of cardio every day and strength train at least 3 times this week. I have been slacking in the strength training department lately!
Emily — June 29, 2009 @ 8:37 am
I LOVE your mini goals idea. I tend to get overwhelmed with long term goals and a week is the perfect amount of time. My goal for this week is to manage my stress better. I find that between school and work and running around between my place and my boyfriend’s, I’ve been a little on edge. My goal is to do yoga at least three times this week and to take a break and step back when I start to feel overwhelmed instead of getting upset. Thanks for the great idea!
Sarah (Running to Slow Things Down) — June 29, 2009 @ 8:40 am
Love the mini goals idea! Making small changes that stick is where its all at, in my opinion.
I love your morning bowl of oats too!
erin — June 29, 2009 @ 8:43 am
my mini goal for the week is to get up every morning this week til thursday and do my 30 day shred video!
jenna — June 29, 2009 @ 8:43 am
I love the idea of mini goals! Thats so cool your mom works there!!
All your new fruit looks fantastic.
Nicole — June 29, 2009 @ 8:46 am
My mini goal is to stop all negative thoughts in their path!!
chandra — June 29, 2009 @ 8:46 am
SO weird – I was thinking about this and setting goals for the week on my way to work today! Here’s my mini goals this week:
Strength train 3x (M/T/Th)
Run 3x + long run Friday morning (4x total)
Put away laundry!! (I hate doing this!)
Lauren — June 29, 2009 @ 8:47 am
My mini goal this week is to just go a little easier on myself. I know that sounds like a curious goal, but I’d like to achieve it. I’m a very active person and am in training for a marathon, and I have the tendency to work out too much and not give myself full-on rest days. I’m not a compulsive overexerciser–I’m just very, very motivated, and I love running. This week, I’m going to observe one day where I do nothing, not even yoga. I know that my body always appreciates the rest, and that it is unquestionably good for me.
Great idea, Tina! I know you will be successful in meeting your goal to become more buff. Good luck!
Sarah W. — June 29, 2009 @ 9:00 am
I LOVE how buff you look in that picture! My mini-goal this week is to drink AT LEAST 80oz water daily (I haven’t been a good water drinker lately).
sirenjess — June 29, 2009 @ 9:01 am
My mini goals for the week are more strength training and core work. Great idea for setting mini goals. I try to set goals for each week.
Rachel — June 29, 2009 @ 9:11 am
So funny – I started setting mini-goals last Monday, so I guess I’ll participate here, too
My mini-goal is to do something – anything – to get moving every day this week.
Shannon (The Daily Balance) — June 29, 2009 @ 9:27 am
yummy oats!!!
love the PINKness
Kaolee — June 29, 2009 @ 9:28 am
My mini goal this week is to be positive!
brandi — June 29, 2009 @ 9:36 am
i love the pink oats!
weekly mini goals are such great motivators!
Mine this week will be to run at least twice and do yoga at least twice.
Rose — June 29, 2009 @ 9:47 am
I would like to be physically active every day this week. Even if it’s only 10 minutes.
Mel @ She Runs Brooklyn — June 29, 2009 @ 9:47 am
My Monday mini-goal: Do 2 sets of 10 push ups every morning this week!
I’m so weak, I’m looking forward to feeling strong next Monday haha
Thanks for the motivation
Stacy (StacyGrowsHealthy) — June 29, 2009 @ 9:49 am
I grew up in Acton, so we went to Idylwilde Farms all the time. Such great produce and wonderful fresh baked breads.
I have a few mini goals for this week:
1) Get my garden under control before I head to Michigan on Thursday. I have tons of weeding to do.
2) Try green tea – I bought a box this weekend, but am somewhat intimidated by it. Weird I know, but I’m never been much of a tea drinker.
3) Drink 8 cups of water everyday. At work this is easier, but I’m terrible on the weekends.
Morgan — June 29, 2009 @ 10:00 am
My mini goal is to stay really positive this week. There are lots of changes coming up in my life, and I need to realize that most of these are out of my control, and things happen for a reason.
I also want to make my sister in law feel really special this week. She is 8.5 months pregnant and has the flu, plus her birthday is tomorrow. She needs to feel good about herself!
Shelly — June 29, 2009 @ 10:08 am
@Jocelyn: Have you tried those pads that you can stick to your stomach that heat up? I’ve found them to be more effective help for my cramps than pain killers.
Shelly — June 29, 2009 @ 10:10 am
I have a couple of business-y mini-goals. One is to find renter’s insurance since my company dropped me for weather related coverage (this happens all the time in New Orleans), and the other is to see if my bank will give me a car loan so I can be in a better bargaining position when I buy a car in the next few months.
The Healthy Apple — June 29, 2009 @ 10:19 am
Great idea with the mini-goals..good for you…glad to see you had an enjoyable vacation..Seattle looks beautiful….
Looking forward to seeing you at the Summit in August.
Have a great day.
Best,
Amie
The Healthy Apple
Amanda @ Cakes and Ale — June 29, 2009 @ 10:19 am
My mini-goal this week is to stop being so hard on myself. Lately, I’ve been really stressed about juggling everything – work, family, my relationships with my friends… I need to take a step back and realize that I can’t control everything, and that’s nothing to feel bad about!
Lindsay — June 29, 2009 @ 10:29 am
Fantastic idea! My mini goal for this week is to work out at least 4 days. I’ve really been slacking in that area lately.
Your oats look delish! I love the pink color!
Nicole (dishin') — June 29, 2009 @ 10:40 am
Great idea! My goal this week is to run twice before my 4 mile race on Saturday! Today is rainy so starting tomorrow.
Love the fruit basket!
Amanda — June 29, 2009 @ 10:49 am
Love this idea!
I am trying to do some form of exercise M-F before we go to the beach for July 4th (bathing suit season is hereeee). I also want to clean up my eating and be really proactive about SLEEP!
I think I may write these goals on a post-it and put it in my planner to keep me honest!
Georgia — June 29, 2009 @ 10:59 am
Great idea. My mini-goal? Work three hours on curriculum mapping (Gag me please) and lesson planning for next year (did I just whimper?).
No mercy.
No procrastinating…
*sigh*
Low — June 29, 2009 @ 11:07 am
My mini goals for this week are to:
1. Find shoes and a dress for the wedding I’m in next month
2. Lights out by 10:15 Monday through Wednesday this week so I won’t be exhausted during my days off like usual.
Great post! The fruit looks yummy!
Menden (SkinnyMenny) — June 29, 2009 @ 11:15 am
I love the idea of Monday mini-goals! My mini goal this week is to complete every workout that I have planned for the week.
Rachel (rachelsworkbites) — June 29, 2009 @ 11:17 am
FUn pink oats!! I too have a big goal I want to accomplish by my fam reuinion by the end of July! I’ll have to try and come up with mini goals each day/week in order to achieve my big goal!
Laura from Milwaukee — June 29, 2009 @ 11:43 am
Great idea! My Monday mini goal is to plan out my indulgences; this week in Milwaukee we have a huge music festival called Summerfest that runs until Sunday. I am planning to go at least twice and will need to save some calories for the great champagne (classier than beer eh?), sampler platter of appetizers and other yummy treats that are available only this one week per year. This will mean making sure to get my veggies in early each day, a la Green Monster – and eating lighter before heading to the festival grounds.
Next week, my mini goal will have to do with my vacation in Boston!
Lynn — June 29, 2009 @ 11:48 am
I love those pink oats!!!
Ive never heard of a red banana either! Very nice basket from your Mom!
My goal mini goals this week is to do some laundry each day… not wait until the weekend to do it all!
Julie — June 29, 2009 @ 11:52 am
Tina, what do you do for lower body strength training? I’d love to incorporate more into my work outs, but I don’t know what to do PLUS I don’t like having super sore legs because it makes it difficult for me to do any cardio.
My mini goal for the week is to eliminate bloating! Sounds silly, but whenever I pms I retain 3lbs of water. There are some tips in Jillian Michael’s new book on how to deal with pms symptoms so I plan on following those. Sorry if that was a little TMI, but we’re all ladies, right?! hah
Tina — June 29, 2009 @ 11:56 am
@Julie: The workout I did the other day KICKED MY BUTT! I’m still sore today! I’ll email it to you tonight.
Danielle — June 29, 2009 @ 11:57 am
This a fantastic idea Tina, thanks for outlining it out for us. I actually decided I would do this for myself last week in the realm of overall health. Breaking things down makes them so much more practical and so much less daunting. Take care and good luck with yours!
Lauren A. — June 29, 2009 @ 11:59 am
My mini goal is to get 8-9 hrs of sleep each night this week. I’ve been running on 6-7 every night this past week, and my body definitely needs more–I feel exhausted.
P.S. My bf and I are flying in to Boston tomorrow, heading to Maine for a few days, then back to Boston. I’m hoping we’ll be able check out some of the restaurants you’ve mentioned in Boston! This’ll be my first time to that area!
katie s — June 29, 2009 @ 12:03 pm
I love this idea!! I am trying to tone up as well so I would love to join in!!! I seem to never remember to/feel like strength train so I suppose my goal for this week would be to do three-thirty minute strengthening sessions this week!
Stephanie-Jo — June 29, 2009 @ 12:05 pm
Great idea! I have 2-
Create new budget spreadsheet; needed since I moved
Stregthen my core-i keep hearing how crucial that is for runners and can actually improve race times!
ps-where do you find good food coupons for the Boston area? I was so impressed with your coupon savings!
Tina — June 29, 2009 @ 12:10 pm
@Stephanie-Jo: Companies mostly send them to me to try their products, but I love Whole Foods coupon flyer. It has some good deals!
Katie T — June 29, 2009 @ 12:22 pm
Love the idea of mini-goals – they’re so much more attainable and less overwhelming. My mini-goal this week is to NOT snack after dinner out of pure boredom. It’s become a little bit of a habit that I’d like to get rid of!
rhodeygirl — June 29, 2009 @ 12:38 pm
love this!
also, happy belated birthday!!!!!!
I personally have no new goals until after I move to Philly. Right now it is all about keeping myself afloat!!!!
Aaron @ CrossBorderCravings — June 29, 2009 @ 12:45 pm
Being the HUGE organiser that I am, I LOVED this post! I find myself setting small goals for myself to keep myself motivated otherwise I get overwhelmed and shut out the world.
I like to think of my goals in relation to nutrition, fitness, and life, so for this week they are:
1) Eat up the leftovers in the freezer, 2) Fit in 3 yoga sessions, 3) Finish my first draft of my thesis
Beth — June 29, 2009 @ 12:52 pm
Aw, I see my co-blogger commented right before me – weird!
I love the idea of mini goals and have been making lots lately! My goal this week is to attend at least one class at my gym that I haven’t been to before. I always get freaked out about trying one I haven’t tried because I think, what if I can’t keep up!? But it’s never as bad as I think!!
Thanks for the great post! :O)
Natalie — June 29, 2009 @ 12:56 pm
That looks awesome! I want your mom’s job too!
It’s always great to set goals. Too bad I write them down and forget where I put them! haha
Stephanie — June 29, 2009 @ 1:10 pm
My mini goal is to get in atleast 2 more swimming sessions (in a lake) as part of my triathlon training and get over the fear of the ‘unknown stuff’ at the bottom =)
Other mini goal:
In bed at 9 with a book each night (so Im relaxed and asleep before 10 and rested for my 5am workouts. otherwise Im dragging at work!)
Molly — June 29, 2009 @ 1:11 pm
-Eat one protein-rich meal each day (tough for me as a vegetarian who is NOT a fan of beans or tofu)
-Only drink one cup of caffeinated coffee this week (trying to shake the habit!)
Natalie — June 29, 2009 @ 1:24 pm
My mini goal is to not wear myself out on cross-training this week, so I can run a great 4 mile race on Saturday. I’m still fairly new to running, and this will be my first competitive 4 miler, so my goal is to run it between 42 and 45 minutes.
Also, I really need to cross a few things off of my work To-Do list, so I will tackle a few of the easier items…it is a holiday week, after all!
Angharad — June 29, 2009 @ 1:55 pm
I love this! If I write it here it means I HAVE to do it! My mini goal is to book my driver’s test this week! I have been putting it off and putting it off and now is the time to do it!
Non-health related but I’m thinking outside the box like you said!
maria — June 29, 2009 @ 3:27 pm
Mini goal is to eat more protein, fat, and calories. I’ve lost a lot of weight and need to put it back the healthy way!
MarathonVal — June 29, 2009 @ 4:31 pm
Great idea Tina!
I have two mini goals for this week:
1) Plan a successful July 3rd party for my husband’s wild Greek relatives and not have a panic attack in the process! and,
2) figure out how to add stuff to my blog template – I’ve been trying for weeks and I’m technologically a bit behind the times, it seems
Ashley C. — June 29, 2009 @ 5:27 pm
Love the idea of mini goals- I was just getting stressed thinking about my upcoming half marathon and how I need to start incorporating speed work & strength I’ve been slacking on. My mini goals:
1) Strength train at least twice this week
2)Do at least one speed work/tempo run this week
dymphna — June 29, 2009 @ 7:18 pm
i will call nursing home to volunteer
Christie — June 29, 2009 @ 7:55 pm
I love this idea too! My goals for the week:
-work on eating healthier but don’t kill myself with overplanning
-try to fit in some exercise
-do one cleaning/organizing project at home every day.
I already started on them all. Good on #1 and for #3, I organized my shoes. Yay!
Tay — June 29, 2009 @ 8:17 pm
great idea!! I’m going to start doing Monday mini-goals on my blog as well
My goal: don’t pick/eat at foods unless it’s dished up as registered snack (no random handfuls of cereal, chips, bites of PB, etc).
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Isha — June 29, 2009 @ 11:41 pm
Wonderful idea! My mini goal for the week is to be in bed and have the lights out by midnight at the latest. I need a ton of sleep to be fully rested – no more late nights for me!
Hangry Pants — June 29, 2009 @ 11:56 pm
Good luck getting buff! My goal for this week will be to do at least two strength training sessions because I hate it so!
Caroline — June 30, 2009 @ 12:16 am
Mini goals are such a great idea! Mine for this week is to cut back on the sodium–my meals have been far too salty this month!
I will never get over how cute that bowl is–love the handles:)
Jocelyn — June 30, 2009 @ 9:04 am
My mini goal of the week is to stop drinking Starbuck starbucks frappuccinos!! (or at least only 1 ever 2 weeks) haha
Leah — June 30, 2009 @ 3:29 pm
This is such a great idea! I actually did set a mini goal for myself this Monday. I live 2.25 miles away from my job, so I’ve decided to start walking to and from work. I remember once I was going to try and run into work but found it to be too intimidating so I never did it. I’m used to walking around Boston all the time, so I figured I wouldn’t even notice the difference!
So my goal is to walk to/from work at least 6 times this week, which would result in an extra 180 minutes of cardio and 13.5 miles of walking on top of my usual gym routine!
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SC — July 13, 2009 @ 8:29 pm
My goal is to workout 4 times a week. Eat healthy. Have fun!
Love your blog!
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Nicci@NiftyEats — September 21, 2009 @ 12:18 pm
My Monday mini Goal is to stick with doing my workout today, when I get off work. I’m working late b/c I have a board meeting.
Caroline — November 2, 2009 @ 12:10 pm
I actually just set mine about 2 weeks ago, so this post is very timely for me. I decided that even as a full time working, single parent, I can still make at least 20 minutes every day to work out. By setting that goal, I have found it so much easier to fit exercise into my day. What happens is that I make time for the 20 min, and at least 3 days in the week I can extend it to 45-60 minutes – I’m already sweaty and I feel motivated to keep going. This week I am also leveraging the time change to shift my weekday workouts to the am. I got up at 5:30 today, and managed 35 minutes before my 3 year old got up to join me. I was able to get in another 15 minutes with her watching and playing alongside me.