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Achieve More with Less Stress: The Power of Small, Actionable Goals by Maram Barakat, M.A.

Updated: 33 minutes ago


Woman joyfully walking on a rising yellow arrow with clouds in the background, wearing a denim shirt and jeans, conveying success. Bergen County Moms.

Feeling overwhelmed by big goals?


Break them down into small, manageable steps to make progress without the stress. Set weekly goals, track your progress, and celebrate each small win along the way.


Focusing on one step at a time keeps you motivated and accountable, helping you achieve something great!


Setting Small Goals for the Week: A Practical Guide from the Lukin Center


  1. Set SMART Goals


Ensure your goal is:

  • Specific: Clearly define what you want to achieve.

  • Measurable: Make it quantifiable (e.g., "read 50 pages" instead of "read more").

  • Achievable: Make it realistic for your current situation.

  • Relevant: Align it with your broader values or objectives.

  • Time-bound: Limit it to the week (e.g., "by Sunday evening" or, instead of "exercise more," try "take a 20-minute walk after dinner three days a week").


  1. Break It Down


Divide the goal into smaller, manageable steps. For example, if your goal is to clean the kitchen, split it into:

  • Monday: Organize the pantry

  • Tuesday: Clean the counter


  1. Create a Plan


Schedule specific days and times for working on your goal. For example, write down "Wednesday at 7 PM: organize the closet" in your calendar.


  1. Track Progress


Use a journal, app, or checklist to record your efforts. Seeing progress builds momentum.


  1. Set Up Accountability


  • Tell Someone: Share your goal with a friend or family member and ask them to check in.

  • Use a Reminder System: Set alarms or use sticky notes as cues.

  • Join a Group: Find a buddy or a group with similar goals.


  1. Reward Yourself


Celebrate small wins to keep yourself motivated. For example, after completing your weekly goal, treat yourself to something enjoyable (e.g., your favorite snack or an enjoyable activity).





Maram Barakat, M.A | Lukin Center
Maram Barakat, M.A | Lukin Center

Maram Barakat, M.A., is pursuing her Ph.D. in Clinical Psychology at Fairleigh Dickinson University. She has a master's degree in Clinical Psychology from Teachers College, Columbia University, with a special focus on global mental health and research methods. She is primarily interested in providing access to quality mental health services in low-to-middle income countries and vulnerable populations. She is especially passionate about working with survivors of abuse and violence. In fact, she has integrated her passion with her academic interests by focusing her master's thesis on culturally adapting and implementing cognitive processing therapy to Syrian refugee women who have experienced sexual violence during and post-displacement. Maram has worked as a mental health professional and advocate in Lebanon, Uganda, and New York for the past six years. At the Lukin Center, Maram will be taking on the role of social media manager. Her main responsibilities entail managing and monitoring the center's social media platforms, creating content, increasing engagement, and more. Apart from her professional interests, she enjoys acting, karaoke, and extreme sports.

 
Lukin Center for Psychotherapy, Bergen County Moms

20 Wilsey Square | Ridgewood, NJ 07450 | (551) 427-2458

1 Engle Street, Suite 202 | Englewood, NJ 07631 | (201) 409-0376

80 River Street, Suite 302 | Hoboken, NJ 07030 | (917) 903-1901

7 Montgomery Street, Suite 502 | Jersey City, NJ 07302 | (201) 577-8124

​51 Upper Montclair Plaza | Montclair, NJ 07034 | (973) 787-4470

128 S. Euclid Avenue | Westfield, NJ 07090 | (908) 509-8336



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