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Weekly goals are the perfect way to keep you on track with your larger, long-term goals. Here you have over 150 weekly goal examples and ideas to inspire your own goals for the week!
Starting a fresh week is a mini-fresh-start every 7 days. Mondays are the perfect opportunity for refreshed motivation and inspiration if you choose to view it that way!
Every Sunday, I take a moment for a weekly reset day.
This is when I plan my week, schedule my to-dos, set weekly intentions, and plan my goals for the week ahead.
During my goal-setting session this past Sunday, I felt inspired to share some weekly goal examples and ideas with you all to help inspire your own life, growth, and self-improvement journey.
Why Set Weekly Goals?
As we know, goal setting is beneficial for many reasons. Setting goals helps trigger new behaviors, offers a sense of motivation or purpose, and helps guide your focus and sustain momentum toward improving your life.
Dreaming big for your life is wonderful!
However, we also know that setting TOO big of goals or ambitions is not helpful. In fact, it can be counterproductive.
If you plan too long-term without any sense of short-term guidance, you may find yourself feeling lost, stuck, or running out of motivation.
That’s why weekly goals are so incredible.
Weekly goals leave a bit more room for reflection and progress. At the end of the week, being able to reflect on and evaluate the past 7 days is very helpful.
From there, you can interpret, plan, and adjust how you’ll move forward in alignment with your goals.
Setting weekly goals for your life gives you the perfect amount of structure and guidance to keep you moving towards your longer-term, large life goals.
Finding a Weekly Intention
Before setting goals for the week, you may benefit from discovering a specific weekly intention or focus. Here’s how.
What is a Weekly Intention?
Having a weekly intention allows you to get in alignment with the area of life that you want to focus the majority of your time and energy on this week.
A weekly intention can be rooted in one of the 7 areas of life (mental health, physical health, career, finances, relationship, environment, personal growth) or something else.
There are no specific rules or guidelines for your weekly intention!
Weekly Intention Examples:
- Be more social
- Advance your career
- Make time for rest
- Focus on physical health
- Prioritize mental health
- Establish better daily habits
- Improve your mindset
- Get organized
How to Set a Weekly Intention
One of my favorite ways to set a weekly intention is to create a “life pie”. This is a pie chart breakdown of how you spend your time and energy currently.
See my example of a life pie below:
Once breaking down the pieces of your life so you can see them visually, you can create another pie chart of how you WANT your life pie to look.
For example, do you find that “work” takes up a significant amount of your pie chart and you’d like to grow the “relationship” section? (Me too!)
From here, we can set weekly intentions and focuses that will help you get to your ideal life pie!
Using the example above, a weekly intention could be to “make more time for family”.
Then, knowing that intention, we can go one step further and set super clear weekly goals to achieve that weekly intention.
Are you following this?
It is a bit of a process to break down your life into intentions and then even further into goals.
This process, however, is going to ensure your weekly goals are in alignment with your big-picture desires and what you want for your life!
Why the 7 Areas of Life Are Important
The seven areas of life is a concept coined by Dr. Demartini. Essentially, these areas of life exemplify the importance of living in balance.
Dr. Demartini notes that each of these areas in life must be tended to and cared for in order to remain strong. When an area is not fostered, it can quickly become overpowered by other areas of life.
For example, if you don’t tend to your mental health area of life, you may find that it becomes overpowered by work. This, in turn, leads to burnout, exhaustion, overwhelm, etc.
Understanding the 7 areas of life is a foundational element in goal setting and personal development.
With the overarching goal of remaining in balance, we can set goals and establish habits that lead us there. A life of balance is a life of bliss!
A LIFE OF BALANCE IS A LIFE OF BLISS.— DELANEY SMITH, AUTHENTICALLY DEL
150+ Weekly Goal Ideas & Examples
Want to live a life of balance, happiness, success, and growth? These weekly goal ideas are specifically made to help you get there.
If you have ever felt stuck wondering “what are some good weekly goals to set?”, these weekly goal examples are here to help inspire you.
These goal ideas are going to be focused on a variety of different topics and areas of life. Feel free to skip around to the sections that feel more applicable to your lifestyle and what you desire for yourself.
These categories include weekly goal ideas for:
- physical health
- mental health
- daily life
Let’s dive into some goals, shall we?!
Weekly Goals Ideas for Work
Want to improve work performance? Make work connections? Boost work productivity? These weekly goal examples for work are here to get you started!
- Meet all deadlines.
- Create a weekly to-do list.
- Connect with your boss or manager.
- Set your phone on ‘Do Not Disturb’ when working.
- Practice the Pomodoro Technique.
- Create daily to-do lists every day.
- Show up early/on time every day.
- Respond to all emails.
- Take a new training class for a work-related skill.
- Connect with a coworker.
- Set a schedule to maintain work/life balance.
- Speak up and share one new idea this week.
- Leave time for a morning routine.
- Create a lunch break routine.
- Complete a to-do you’ve been pushing off.
Weekly Goal Ideas for Students
These are the perfect weekly goal examples for school. Whether in college or grade school, these student weekly goals are here to help you succeed!
- Complete all my homework on time.
- Connect with a teacher.
- Take notes in class.
- No phone in class.
- Show up on time to every class.
- Get involved in a school activity.
- Attend office hours.
- Reach out for personal 1:1 support if needed.
- Study every night.
- Do an extra credit assignment.
- Connect with a classmate and work together.
- Plan a study date with a friend.
- Attend all classes.
- Speak up to ask questions when needed!
Weekly Goal Ideas for Fitness
These exercise goals are the perfect weekly fitness goal ideas to motivate you to push yourself!
- Move 5 days this week.
- Try a new form of movement this week.
- Attend a workout class this week.
- Exercise outside.
- Find a type of exercise that is enjoyable.
- Try out a gym. (Or sign up for the gym!)
- Exercise with a friend.
- Break a sweat 5 days this week.
- Do a new at-home workout.
- Have an active rest/stretch day this week.
Weekly Goal Ideas for Physical Health
These goals for the week will help you improve your physical health and well-being!
Food-Related Physical Health Goal Ideas
- Eat a fruit/veggie at every meal.
- Make time for breakfast.
- Cook all meals at home this week.
- Eat all 3 meals and snacks.
- Prioritize eating ENOUGH.
- Try out a new fruit or veggie.
- Test a new healthy recipe.
- Eat out/get takeout less.
- Meal prep healthy breakfasts to save time.
- Meal prep healthy snacks to have on hand.
General Physical Health Goal Ideas
- Get 7-9 hours of sleep every night this week.
- Drink enough water for your body.
- Schedule a health checkup/appointment you’ve been putting off.
- Make time for a peaceful morning routine.
- Make time for a relaxing night routine.
- No screens before bed.
- No screens first thing in the morning.
- Limit caffeine intake.
- Practice deep breathing meditation.
- Allow your body more rest.
Weekly Goal Ideas for Mental Health
Be kind to your mind! These mental health goals for the week will help ensure you are taking good care of your mind and soul.
- Journal every day this week.
- Create a self-care jar or self-care kit.
- Make time for alone time every day.
- Practice positive affirmations to boost your confidence.
- Take yourself on a date.
- Take part in a relaxing hobby that brings you joy.
- Do a self-care worksheet.
- Have a self-care night.
- Put your phone on ‘Do Not Disturb’ in the evenings.
- Practice 5 minutes of self-care daily.
Weekly Goal Ideas for Relationships
Relationships and human connection is a key part of a healthy, happy, balanced life. Here are some weekly goal examples for fostering healthy connections with others.
- Meet a friend for coffee.
- Text a friend you haven’t talked to in a while.
- Call your grandparent/older family member.
- Initiate making a plan with a friend.
- Write someone a handwritten letter.
- Bake something for your neighbors.
- Host a family dinner.
- Host a game night with friends.
- Skype, FaceTime, or call a long-distance loved one.
- Have a date night with your partner.
- Compliment someone in public.
- Make amends with someone you have untied ends with.
- Call your parents.
- Tell someone how much they mean to you.
Weekly Goal Ideas for Daily Life
Small everyday habits, routines, and rituals make up who we are and how we move through life.
- Create a morning routine.
- Create a night routine.
- Make your bed every day.
- Brainstorm healthy daily habits you’d like to adopt.
- Start a daily reflection journal.
- Get outside in nature for at least 15 minutes every day.
- Learn something new and practice it.
- Make one person smile every day.
- Set work/life boundaries.
- Create a “look-forward-to” for every day this week. (Even just a simple joy!)
Weekly Goal Ideas for Self-Improvement
- Start a habit tracker.
- Set weekly goals at the start of the week.
- Create daily to-do lists every morning.
- Set new short-term goals that align with your large life goals.
- Create a vision board.
- Set long-term goals for your life.
- Do daily self-check-ins.
- Journal in the morning and/or before bed.
- Set screen time limits on your phone.
- Create a written manifestation.
- Take social media breaks.
- Set daily non-negotiables for yourself.
- Schedule time for alone time/self-reflection.
- Start a passion project or side hustle.
- Listen to uplifting podcasts.
Weekly Goal Ideas for Adulting
Finances, bills, errands, and all things adulting… let’s set some weekly goals to help keep you on track with all those not-so-fun adult tasks.
Financial Weekly Goals
- Create a budget plan.
- Pay all bills on time.
- Add X amount to savings.
- Spend less money on eating out.
- Shop coupons
- Track your expenses.
- Track your income.
- Start a side hustle.
- No online shopping.
- Expand your financial knowledge. (Podcasts, blogs, etc.!)
More Adult Weekly Goals
- Meal plan for the week.
- Create a budget-friendly grocery list.
- Track your sleep.
- Organize your space.
- Get your laundry done.
- Change your sheets.
- Clean your kitchen.
- Clean the bathroom.
- Create a house chore/cleaning schedule.
- Organize/create a dinner recipe book.
- Meal prep for the week.
- Take inventory of your kitchen/fridge.
- Clean out your car.
- Vacuum/dust/tidy the house.
- Set up all routine appointments for the year (dentist, doctor, etc.).
Weekly Goal Ideas for Fun
A true balanced and happy life leaves room for FUN. Here are some goal ideas to help you incorporate more joy and excitement into your life.
- Start a new hobby.
- Read every day this week.
- Explore a new city.
- Try out a new local restaurant.
- Create a fun bucket list.
- Take yourself on a shopping spree.
- Order yourself a splurge item you’ve been wanting!
- Have a solo dance party every night this week.
- Order/shop for new books! (See all my 5-star reads here!)
- Create art!
- Sign up for an online class. (Start your free trial of SkillShare!)
- Color in an adult coloring book.
- Try out a new board game.
- Host a game night with friends.
- Incorporate daily meditation into your life. (I use the app Headspace. Try it for free here!)
- Treat yourself to your favorite takeout/treat from a restaurant.
- Go for a mini weekend trip.
- Add some seasonal decor to your home environment.
- Bake your favorite dessert.
- Have a solo movie night at home. (Popcorn, candy, romcom… the whole shebang!)
- Have an at-home spa night.
- Create a virtual vision board to set as your wallpaper. (I recommend using Canva!)
- Host a virtual happy hour with friends.
- Play with a pet.
- Treat yourself to a “Yes Day!”.
6 Steps to Setting Weekly Goals
These 6 steps are the best way to ensure you know just how to set weekly goals that will set you up for success. (Don’t worry – it’s not as complex as you may think!)
Step 1: Think Big
Before narrowing down into the smaller, weekly short-term goals, it’s helpful to zoom out.
Think big picture. Think long-term. (Just for a moment!)
What do you want for your life in one year? Five years? Ten years?
These big-picture, long-term goals are going to guide the goals that you set in the shorter term.
Think of daily and weekly goals as individual steps in your marathon run towards your long goals. They’re there to take you closer to the end results you want to achieve.
For example, if your long-term goal is to be self-employed, a weekly goal idea could be to research business startup processes. Or maybe starting a side hustle!
See how the smaller, short-term goals are there to compile into long-term achievements?!
Step 2: Set a Weekly Focus
As mentioned above, setting a weekly focus is the perfect place to start when exploring goal ideas for a new week.
Think of this as the theme of the week.
Your weekly focus can be a word, a phrase, or a whole area of life. Essentially, the purpose of this focus is to know where to direct the majority of your energy and your goals.
Step 3: Brainstorm Weekly Goal Ideas
Whether you pull right from this list of weekly goal examples or brainstorm some of your own, it’s time to start the process of goal-setting!
I recommend taking time (30-60 minutes) to sit in silence by yourself and braindump goal ideas into a notebook.
Don’t think too much about this at this phase. Just get them on paper. You can revisit and fine-tune them later.
This leads me to my next step…
Step 4. Get SMART
Okay, okay. I know you’re already smart. But I mean a different kind of smart.
SMART is an acronym for a goal-setting technique that is going to set you up for success.
SMART stands for:
- Specific – What exactly are you trying to achieve? Get super specific about details and clear on what your goal really means.
- Measurable – How will you track your progress or know when you’ve achieved your goal? Whether it be quantifiable results (ie. numbers in a savings account) or a specific end result (ie. finding your life partner), get clear about how you will know your goal has been achieved!
- Achievable – It’s so fun to dream big, but goals should be realistic and achievable too. For example, if you haven’t run in 10 years, the goal of running a marathon next month may not be achievable. Aim big and set lofty goals for yourself – but be realistic and set yourself up for success too!
- Relevant – Will this goal take you closer to what you really want for your life? There’s a time and a place for less-serious vanity goals, of course! Not everything has to be part of a huge, thought-out, lifelong goal. But if you want to use weekly goals as a means to achieve your larger life goals, make sure they’re relevant stepping stones to get you there!
- Time-Bound – Set timestamps for your goals! When will you check in on your progress? How often will you evaluate your results? And, of course, when do you want to achieve this goal? Timing will help you stay on track.
Step 5: Get Micro
Part of setting and actually achieving your goals is making them specific, achievable, and actionable. Breaking down your larger goals into monthly goals, then into weekly goals is the first step.
But it doesn’t stop there. We can get even more micro than this.
It’s time to make a game plan.
If your weekly goals are a step towards your larger goals (yearly, etc.), then what comes before the weekly goals?
You guessed it.
And even more micro?
Daily habits and routines.
Refer to the goal-setting diagram above to see this entire process broken down step-by-step!
As James Clear, author of Atomic Habits (a MUST-READ) says:
Success is the product of daily habits, not once-in-a-lifetime transformations.— JAMES CLEAR, ATOMIC HABITS
Your seemingly-small everyday habits are actually huge, life-changing behaviors. You are your daily habits. Your life is formed by the things you repeatedly do on a small, micro level.
Establishing good habits is key for achieving goals and creating the life you desire for yourself.
Step 6: Track Progress
I cannot express this enough. Track your progress. Set a schedule for yourself to check in on how your goals are going.
- What is going well?
- How are my daily habits helping or harming my progress?
- What good habits should I keep up? Are there any negative habits I need to drop?
- What is the next right step for continuing towards my goals?
- Do my goals still resonate with what I want for my life or do I need to adjust?
These guiding questions will help you uncover what’s working, what’s not, and how you can best move forward!
Find Your Weekly Focus & Set Your Weekly Goals
It’s the time!
Take a moment to align yourself with your goals and desires for your life. Choose a weekly word, intention, or focus.
Then, set 3-10 weekly goals for yourself this week.
Where will you begin? What goals will you crush this next week? How will they take you closer to your long-term goals?
Let me know in the comments!