From Overwhelmed to Aligned: A Systems‑First Approach to S.M.A.R.T. Goals and Sustainable Success

Chrissy Signore
Jan 5
5 min read

Why Your Goals Aren’t Broken — Your Systems Are (and How to Fix Them)

Every January, we swear this is the year. New planner. New vision board. New gym login we’ll definitely remember this time.

And then by February?

Life happens.Babies need naps (or refuse them).Work deadlines pile up.Your motivation quietly sneaks out the back door.

Here’s the good news — you’re not failing at your goals.

Most of the time, your goals aren’t broken… the system around them is.

As James Clear puts it in Atomic Habits: (if you haven't already, please make reading/listening to this book a goal this year)

“You do not rise to the level of your goals. You fall to the level of your systems.”

Whether you’re a postpartum mom rebuilding routine and identity or a corporate team leader trying to support employee wellbeing, success doesn’t come from bigger goals — it comes from better, smaller, repeatable systems.

And that’s exactly where S.M.A.R.T. goals and habit‑based psychology help.

Let’s talk about why S.M.A.R.T. goals work, why they fail, and how to design goals that fit real life — not fantasy‑calendar life.

What S.M.A.R.T. Goals Really Do (and Why They Work)

Some of us have been hammered over the head with this, while others may know it as a concept. But, let's go back to school for a minute on the basics.

S.M.A.R.T. stands for:

Specific
Measurable
Achievable
Relevant
Time‑Bound

But more importantly?

S.M.A.R.T. goals turn vague dreams into clear systems the brain can actually follow.

The brain doesn’t like ambiguity.“Get healthy.”“Be more productive.”“Take better care of myself.”

Those aren’t goals — they’re vibes.

S.M.A.R.T. goals say:

Walk for 15 minutes with the stroller 3 days per week in January
Lead one 10‑minute reset break during weekly staff meetings in Q1

Clarity reduces overwhelm.Overwhelm reduces avoidance.Avoidance reduces self‑criticism.

And that’s where progress finally sticks.

The Psychology of Goals: Why They Motivate Us

1️⃣ Goals create identity — and identity drives behavior

Humans are motivated not just by outcomes — but by who we believe we are.

“I am a person who takes care of my body consistently.”
“I am a leader who prioritizes wellbeing for my team.”

When goals support identity instead of shame, they become emotionally sustainable.

👉 Postpartum example: “I move my body to feel strong and present — not to ‘bounce back.’”

👉 Corporate example: “Our team values energy, focus, and recovery — not burnout as a badge of honor.”

2️⃣ The brain loves progress — not perfection

Tiny wins trigger dopamine, reinforcing motivation.

That’s why small goals outperform huge ones.

A five‑minute stretch? Win.

A short walk between feeds? Win.

A two‑minute breathing break between meetings? Win.

Your nervous system doesn’t care how impressive the action looks — just that you showed up.

Spoiler alert:

Consistency beats intensity. Every. Single. Time.

3️⃣ Systems reduce decision fatigue (aka: why exhausted brains quit)

When a goal has no structure, every day becomes:

“Should I? Can I? When will I? Do I even want to?”

That mental negotiation is exhausting — especially for:

Sleep‑deprived parents
Overextended employees
High‑responsibility leaders

Systems say:

This happens on these days, in this way.

Less thinking.

More doing.

Fewer “ugh, I’ll start again Monday” cycles.

Why Goals Fail (Even When Your Intentions Are Great)

Let’s normalize this — people don’t fail goals because they’re lazy.

They fail because of (ready for it?) psychological and environmental friction.

Here’s what usually goes wrong:

❌ Goals are too vague

“Get fit.”

“Be better at work‑life balance.”

No system → no action.

❌ Goals don’t match your current season

Postpartum reality includes:

Hormonal shifts
Interrupted sleep
Emotional and identity transitions

Corporate reality includes:

High workload cycles
Competing priorities
Burnout risk

If the goal requires more capacity than you actually have, your brain rejects it for self‑preservation.

❌ Goals are outcome‑obsessed instead of system‑based

“I’ll work out 6 days a week.”

Cool in theory.

Tears in practice.

Systems say:

“Move gently 3 days a week, 10 minutes each. Anything extra is a bonus.”

Outcomes happen because of systems — not instead of them.

❌ There’s no support or accountability

Humans change best in relationship, not isolation.

Support increases:

follow‑through
emotional resilience
self‑compassion

This is why:

Coaching helps postpartum and wellness clients stay grounded
Corporate wellness thrives when leaders model participation
Accountability makes habits stick

Let’s Talk About Common Goal‑Setting Mistakes (With a Little Humor)

Setting 12 goals at once like a “New Year personality makeover pack”
Expecting January You to behave like a robot with no emotions
Forgetting that future‑you is still… you
Trying to outrun burnout with more hustle
Creating goals based on comparison instead of compassion

If you’ve done any of these — congratulations, you’re human.

SMART Goal Examples — Realistic & Compassionate

💗 For Postpartum Clients

“Walk for 15–20 minutes with baby 2–3 days per week in January.”
“Do 10 minutes of breath + gentle core work 3 days a week for 4 weeks.”
“Schedule one self‑care block weekly — rest counts.”

The goal is not perfection.The goal is reconnection, capacity building, and identity healing.

💼 For Corporate Wellness Teams

“Introduce one 10–15 minute reset break during weekly meetings in Q1.”
“Run a 6‑week wellness pilot with one department and track engagement.”
“Survey employee wellbeing needs and present findings in February.”

Small cultural shifts → big organizational impact.

The Science Behind Why S.M.A.R.T. + Small Habits Work

This approach aligns with:

Behavioral conditioning — reward‑based repetition
Habit science — small actions anchor identity
Self‑determination theory — autonomy + purpose = motivation
Cognitive clarity — clear actions reduce overwhelm
System‑based psychology — structure supports follow‑through

Small systems reshape behavior because they reshape who you believe yourself (or your team) to be.

How to Make Your Goals Work This Year

Ask yourself — or your team:

Does this goal fit my real‑life capacity?
Do I have a system that supports it?
Can I make it smaller and still meaningful?
Does it support my identity, not punish me?
Do I have support or accountability?

If not — don’t abandon the goal.

Shrink it. Simplify it. Systemize it.

Big change grows from small seeds.

Want Support Building Systems That Help Your Goals Stick?

I help:

Individuals (postpartum, prenatal, General wellness & habit coaching)

Gentle, sustainable goal‑building
Habit systems that work in real‑life seasons
Identity‑centered health + lifestyle support

Corporate Teams & Leaders

System‑based wellness strategies
Productivity without burnout
Workshops, coaching & culture‑aligned programs

If you’re ready to build systems that support the life — and workplace — you want:

👉 DM me “SMART”

👉 Book a goal‑mapping + systems strategy session

Let’s build a year that feels grounded, sustainable, compassionate — and actually doable.

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