We’ve all set goals like “spend less time on my phone” or “be more consistent with workouts.” But unless we have a strategy for how to do those things, they usually don’t stick.
The problem isn’t a lack of willpower.
It’s a lack of clarity and follow-through.
How I Actually Spent Less Time on My Phone
One of my 2025 goals was to spend less time on my phone—especially on social media. But instead of just writing that down and hoping for the best, I broke it into a simple, actionable behavior:
I downloaded a free app called Opal that limits access to certain apps during specific hours.
That one step made the habit so much easier.
I didn’t have to wrestle with temptation or constantly remind myself to stop scrolling—those apps just weren’t available.
Why the Check-In Matters
A few weeks in, I paused to check in. Not just to see if I was “succeeding,” but to reflect on how the change was impacting my daily life.
Here’s what I noticed:
I was getting way more done
I felt more focused and less scattered
I had more time for things I actually enjoy (like averaging more than one book a week!)
If I hadn’t stopped to reflect, I might have missed all of that—and I might not have realized how worth it this goal actually was.
A Simple Framework That Works
Whether your goals are personal, professional, or health-related, this three-step approach can help you make real progress:
1. Set a clear goal
Be specific about what you want. “Spend less time on my phone” is vague. “Limit social media apps between 7 am and 3 pm” is actionable.
2. Break it down into behaviors
What can you do consistently that moves you toward the goal? A habit, a system, or a small daily action is easier to maintain than relying on motivation.
3. Check in regularly
Weekly, monthly, or quarterly—make time to reflect.
Are you making progress? Do you still care about this goal? Does something need to change?
The Bottom Line
You don’t need to overhaul your life or be perfectly disciplined. You just need a goal that matters, a behavior you can repeat, and a way to reflect on what’s working.
In this week’s episode of the To Your Health podcast, I’m walking through this process using my own Q1 goals to show you how to make it work in real life.
Listen to the bite-sized episode here:
