Three Tips on Making Rock Solid New Years Goals
Physical therapists (PTs) create goals for every patient that they work with. Well written goals are vital to keep treatment sessions focused on what matters to the patient (and in the insurance model, good goals are important for reimbursement).
Because of their importance, physical therapists are taught a lot about making goals in graduate school, and practice this skill almost daily once working in the field. After writing thousands of goals over the last 12 years, I wanted to share 3 ways to make your 2026 goals (or your 2026 new year’s resolutions) rock solid.
Tip #1: Make it MEASURABLE
Why does this matter: without being able to track your progress, how will you know if you’re on pace to achieve your goal? How will you know when you’ve met your goal?
Example of a non-measurable goal: “I will walk more in 2026.”
Example of a measurable goal: “I will walk at least 2 miles, 5 days a week in 2026.”
Tip #2: Make it ACHIEVABLE (AKA: “The right-sized challenge”)
Why does this matter: If a challenge is too big or difficult, it will probably seem impossible to achieve and people are likely to give up or note even try. If a challenge is too small or easy, there isn’t enough progress to be made and meeting the goal will seem like a bit of a waste.
Example of a too-big challenge: I will practice drums every day in 2026 for 2 hours each day.
Example of a too-small challenge: I will glance at my drum set once a week.
Example of a right-sized challenge: I will practice drums for 30 minutes or more, 3 days a week in 2026.
Tip #3: Make it FUNCTIONAL
Why does this matter: In the context of physical therapy it’s obvious- function is our job. People aren’t coming to PT to get more neck range of motion, they’re coming to be able to turn their head while driving. People don’t come to a physical therapist to improve their hip flexibility, they come to us so that they can squat to play with their children or grandchildren without pain. This principle applies to a good new years goal as well- if the reason for the goal is kept at the forefront, it is much more likely to be achieved.
Example of a non-functional goal: I’m going to save money.
Example of a functional goal: I’m going to prioritize saving money, so that I can take a beach vacation.
Let’s put it all together:
Here are examples of all 3 above examples, but following the 3 goal setting tips:
Walking goal: I will walk 2 miles a day, 5 days a week in 2026 in order to lower my blood pressure and be less reliant on medication.
Drum goal: I will practice drums for 30 minutes a day, 3 days a week in 2026 in order to lower my stress level and improve my coordination.
Money goal: I will save $25 per paycheck, so that I can take a beach vacation in October.
And just for good measure, I’m going to throw in a bonus tip:
Tip #4: ADJUST as needed
Why it matters: it’s self explanatory but sometimes things go more smoothly than you expect and sometimes progress comes at a slower pace.
If you’re curious about what exactly we do at Bespoke Physical Therapy, here are some examples of the goals we create and achieve related to our variety of specialties:
Balance and Vestibular Goals:
In 4 weeks, Mrs. Apple will lay down in bed, roll over in bed, and blow-dry hair without no sensation of spinning.
In 6 weeks, Ms. Mango will be able to read 3 books to her children at bedtime, without experiencing dizziness or challenge with moving her eyes between the book and her kids.
In 8 weeks, Mr. Cauliflower will complete grocery shopping with 90% or greater reduction in sensation of dizziness when turning his head to search for items, and walking around corners/ aisles.
Pelvic Floor Goals:
In 4 weeks, Mrs. Raspberry will be educated and confident in which position(s) will work best for her body while giving birth.
In 8 weeks, Ms. Mushroom will complete 10 minutes of HIIT class without urinary leakage.
In 8 weeks, Mr. Onion will have a 25% reduction in diastisis recti abdominal separation.
Orthopedic Goals:
In 4 weeks, Ms. Broccoli will raise her right arm to 140 degrees without pain, in order to wash her hair without modification.
In 8 weeks, Mr. Nectarine will regain ankle dorsiflexion of 10 degrees, in order to restore gait mechanics and be able to complete his 2 mile morning walk without pain.
In 6 weeks, Mrs. Lemon will achieve 75% or greater painfree lumbar flexion active range of motion, in order to put on her shoes and socks comfortably.
Running and Athlete Goals:
Mr. Clementine will return to run pain free with symmetrical gait pattern for 3 run per week.
Ms. Plantain will complete her first 10k on June 1st with no knee pain or aggravation.
In 3 weeks, Mr. Romaine will return to his position as a baseball catcher, and will complete all innings with no greater than 1/10 hip pain.
Do you live in Central Florida and want us to help you reach your 2026 goals? Give us a call at 863-216-8611, or head to our online booking portal here!