How I Turned My Health Goals Into Daily Habits – And How You Can Too
Let’s be honest. Most people have goals—but they don’t follow through.
Why?
Because goals without a plan are just wishes.
A Harvard study found that only 3% of people who write down their goals and create action plans actually follow through—and they outperform the rest by 10x.
So this year, I decided to test that for myself.
I wanted to:
- Walk at least 8,000 steps a day
- Be active for 90 minutes daily
- Burn 300 workout calories, 3 times a week
At first, it felt like a stretch. But the moment I wrote it down and made a plan, everything shifted.
Here’s exactly what I did—step by step.
My Strategy: Stack, Track, Adjust
✅ 1. I wrote it down.
Into my Samsung Health app it went—connected to my watch, tracking every detail.
✅ 2. I picked anchor habits.
I scheduled gym days right after my wife left for work. No snoozing. No excuses.
✅ 3. I committed to the numbers.
2.5 miles = 300 calories burned—but only 4,500 steps. I needed to find another 3,500 steps elsewhere.
✅ 4. I adjusted daily.
That meant walking my dog, doing house chores, skipping the golf cart, even playing basketball with my son. Every step counted.
✅ 5. I respected rest.
One day a week, I did absolutely nothing goal-related—just like Genesis 2:2 says, “And on the seventh day, He rested.”
The Results?
📈 Over 240,000 steps/month,
📆 Four rest days/month,
💪 And consistent energy and wellness I could feel.
Want to Achieve Your Goals Too? Start Here:
Step-by-Step Goal System
- Write it down – Goals in your head don’t count.
- Get specific – Measurable targets beat vague intentions.
- Track your progress – Use apps, journals, or your calendar.
- Stack habits – Tie new goals to existing routines.
- Break it down – Know the small steps inside the big goal.
- Plan for flexibility – Have backup strategies.
- Make it enjoyable – It doesn’t have to feel like punishment.
- Schedule rest – Recovery is part of success.
- Celebrate wins – Small progress is still progress.
- Keep going – Progress over perfection—always.
If this encouraged you, pass it on to someone else who’s working on a goal.
And if you’re stuck? Don’t wait until it’s perfect.
Start tired. Start unsure. Just start—and write it down.
Your next win is just one written goal away.
Dr. Anthony Ndungu, RN, Ph.D.
CEO – Meadowlark Care Homes | Home Health & Hospice of Kansas | Medicashift
Leadership | Healthcare | Compassion
