Framework for Wellness: HEART Goals

In the world of health and wellness, setting meaningful goals can be one of the most powerful ways to create lasting change. By outlining specific actions we will take, we can track progress toward creating the wellness we desire, and by aligning goals with core values, we increase the likelihood of staying motivated along the way.

What we all know, though, is that the process of setting goals is not always simple or straightforward, and identifying the right goals can be complex. Not only are we challenged to keep goals aligned with our own personal journey, but we also have to find the method for setting goals that best connect with who we are and how we function in the world. This process of self-discovery can lead to goal setting becoming rigid or overly ambitious, and our goals, as a result, may leave little room for life's inevitable ups and downs. It is all too common to lose motivation and feel the temptation to give up altogether, especially when progress does not go as hoped or planned.

This is where HEART goals can come in.

As a goal-setting strategy, HEART is a flexible, values-driven process that allows for experimentation and balance rather than a rigid approach to setting goals. Each element of HEART works together for a sustainable, well-rounded perspective on personal growth that can help us stay motivated and engaged without the pressure of perfectionism. This method encourages us to honor our progress while recognizing that setbacks are a natural part of the journey; through HEART, we foster resilience while actively practicing self-compassion as we pursue the wellness we wish to create.

Let’s look at HEART goals and explore how this method of goal setting can set us up for success…

H – Holistic: The first component, "holistic," emphasizes the importance of seeing the interconnectedness of health and wellness with the components of physical, mental, emotional, social, and spiritual well-being as all critical within our lives. So, instead of thinking about only one area of health, we think about how overall well-being can be improved. An example might be, “nourish my body with whole foods, move in ways that feel good, and practice mindfulness to reduce stress,” to foster a balanced approach that ensures goals intentionally support all areas of life.

Self-reflect: How do I envision addressing different aspects of my well-being (physical, mental, emotional, social, and spiritual) in a balanced way?

E – Enduring: Goals that are “enduring” mean they have staying power and aim for long-term changes in habits or mindsets; they often involve focusing on developing a lifelong habit rather than aiming for a specific outcome within an inflexible timeframe. For instance, instead of “meditate every day for a month,” an enduring goal could be “cultivate mindfulness practices that I can sustain and enjoy over time.” The flexibility of this mindset helps promote commitment without the pressure to be perfect.

Self-reflect: How can I create sustainable habits that align with long-term growth rather than short-term fixes?

A – Actionable: The "actionable" component of HEART breaks down larger visions into small, manageable steps to avoid the establishment of goals that lack a clear plan for accomplishment. We can ask ourselves – what are the small, specific actions I can take today? – to stay oriented on daily behaviors that contribute to long-term success. For example, if a holistic goal is to improve mental and emotional wellness, an actionable step might be dedicating five minutes to deep breathing or taking a short walk during a lunch break. Actionable goals encourage consistency and build momentum, making big changes feel achievable, one small step at a time.

Self-reflect: What small, specific steps can I take today that will help me reach my larger goals? 

R—Resonant: A “resonant” goal aligns with core values and passions and keeps us connected to what matters to us most. For example, if spending time with loved ones is a top priority, then wellness goals might involve activities that strengthen social connections, such as family hikes or joining a group fitness class with friends. In setting resonant goals, we stay motivated because they are deeply tied to the sense of purpose and meaning we hold within our lives.

Self-reflect: How do my goals reflect my core values and passions? 

T – Thrilling: The final component of HEART goals is the establishment of “thrilling” goals, ones that excite and inspire rather than feel like a chore. Whether it is trying a new form of exercise or incorporating more creativity into a daily routine, the thrilling aspect ensures that goals bring joy and curiosity into life. The excitement keeps us engaged and makes the process of reaching goals more enjoyable; thrilling goals remind us how important it is to have fun and play throughout the process of building wellness.

Self-reflect: What part of my wellness journey excites or energizes me?

As an approach to goal setting, HEART is a way to experiment with health and wellness through the lens of personal growth, removing the pressure goal setting can often bring and helping us to refocus on what matters most. Through this holistic perspective, goals are created to be enduring, actionable, aligned with our personal values, and incorporate joy and excitement so we are set up to create lasting, meaningful changes. Perhaps most importantly, with HEART goals, we appreciate our wellness journey as less about achieving a perfect outcome and more about enjoying the process of becoming the healthiest, happiest version of ourselves.

How might you use HEART to set the next goal on your wellness journey?