Ever have one of those days (or weeks, or months) where you’re just so tired that the thought of
setting goals feels like adding one more task to your already overwhelming to-do list? Maybe
you’re juggling work, family, and personal responsibilities, and just getting through the day feels
like an achievement in itself. The idea of setting goals for the future? That feels like a
luxury—something you’d do if you weren’t already running on empty.
If this sounds familiar, first of all, you’re not alone. So many of us go through periods where we
feel completely drained, yet still have this underlying sense of being unfulfilled. It’s tough. You
want to make progress, but how do you even start when you’re too tired to think about it?
The good news is, you can set meaningful goals, even when you’re feeling exhausted. You
don’t need to have everything figured out all at once. In fact, the smallest steps can lead to the
biggest changes. Let’s talk about how.
Why Exhaustion Makes Goal Setting Feel Impossible
When you’re running on fumes, goal-setting feels like climbing a mountain. It’s not that you don’t
want to dream big or set intentions—it’s just that you’re so tired, even thinking about the future
feels like too much. And that’s perfectly understandable.
The Weight of Burnout
If you’ve been pushing yourself for too long, you might be experiencing burnout. Burnout isn’t
just physical exhaustion—it’s emotional and mental fatigue, too. It’s the feeling of being so
overwhelmed that you can’t find the energy or motivation to focus on your long-term goals.
The Pressure to Achieve
Let’s be real: we live in a society that celebrates “hustle culture.” The message is always the
same—achieve more, do more, be more. But when you’re already stretched thin, that pressure
can feel suffocating. How are you supposed to set and reach goals when you’re just trying to
survive the day?
When "Survival Mode" Takes Over
There are seasons of life where just getting through the day feels like an accomplishment. And
that’s okay. But staying in “survival mode” for too long can make it hard to think about your long-
term dreams and aspirations. When you’re tired, setting goals can feel like a far-off fantasy,
something you’ll get to when you have more time or energy.
It’s Okay to Start Small
Here’s the truth: you don’t need to set big, life-changing goals right now. It’s perfectly okay to
start small—tiny, even. The point is to take a step, however small it may be, because every step
moves you forward.
Shift Your Mindset
Rather than focusing on what you should be doing or feeling guilty for not doing more, shift your
mindset. It’s okay to set small goals. In fact, starting with small, achievable goals is one of the
best ways to build momentum.
Quality Over Quantity
It’s not about setting ten goals at once. Instead, focus on one or two small things that could
make a meaningful difference in your life right now. Think about what would bring you a little bit
of joy or relief, and start there.
Practical Goal-Setting Tips for the Exhausted
So, how exactly do you set goals when you’re too tired to think about them? Here are a few
practical tips that can help.
1. Start with Micro-Goals
Micro-goals are tiny, bite-sized actions that feel manageable, even when you’re exhausted.
They’re so small, you almost can’t say no to them. For example, instead of telling yourself you
need to write a whole chapter of your book, set a micro-goal to write just one paragraph. Instead
of aiming to meditate for 30 minutes, start with 2 minutes. The point is to create small wins that
help you build momentum.
2. Focus on What You Can Control
When you’re exhausted, it’s easy to feel overwhelmed by everything that’s outside your control.
So, when setting goals, focus on things you can control. For instance, if work is stressing you
out, instead of trying to overhaul your entire workload, set a small self-care goal, like drinking
enough water during the day or taking a short walk on your lunch break.
3. Use “Energy Windows”
Even on the most exhausting days, there are usually small windows of time where your energy
levels are a little higher. Maybe it’s first thing in the morning before the day’s chaos hits, or
maybe it’s right after lunch when you’ve had a moment to recharge. Use these small windows of
energy to set or work on your goals, even if it’s just for a few minutes.
4. Prioritise Rest and Recovery
Here’s an important reminder: rest is productive. Sometimes, the most important goal you can
set is to get more rest. If you’re constantly pushing yourself without giving your body and mind
time to recover, you’ll burn out faster. Make rest a priority by setting goals around sleep,
downtime, or self-care. It might feel counterintuitive, but you can’t pour from an empty cup.
5. Break Goals Into Phases
If you have a bigger goal in mind but the idea of tackling it feels overwhelming, break it into
phases. Instead of trying to achieve the whole thing at once, break it down into smaller, more
manageable steps. This way, you’re still making progress without feeling overwhelmed.
The Importance of Self-Compassion
When you’re feeling exhausted, it’s easy to get down on yourself for not doing “enough.” But
here’s the thing—you’re doing the best you can, and that’s enough. Be kind to yourself as you
navigate this season of life.
Let Go of Perfectionism
Perfectionism is the enemy of progress. If you’re waiting for everything to be perfect before you
set a goal or take a step forward, you’ll be waiting forever. It’s okay to do things imperfectly.
Progress is progress, no matter how small or messy.
Celebrate Small Wins
When you do accomplish something—no matter how small—celebrate it! Even tiny victories
deserve recognition. Whether it’s sticking to a micro-goal for a week or finally making time for
rest, acknowledge your wins. They’ll help build momentum for the next step.
It’s Okay to Be Tired—Just Don’t Give Up
It’s okay to feel tired. It’s okay to take things slow. But don’t let that exhaustion stop you from
moving forward. The smallest step is still a step, and before you know it, those small steps will
add up to big changes.
So, what’s one small goal you can set for yourself today? Maybe it’s as simple as prioritizing
rest or setting a micro-goal for something you’ve been putting off. Whatever it is, you’ve got this.
