feet on road with arrow pointing forward
Setting goals prioritizes what is important to you, generates action, and engages your pre-frontal cortex, all of which work to reduce anxiety and depression. Because mini-goals are small, they are easy to achieve, and fuel a sense of competence and control. This is even more vital to our wellbeing now, when so many things are beyond our control. If you find yourself sinking into a feeling of sameness, inertia, and blah, the right mini-goal can give you a positive point of focus.

Activity: Identify one thing that you would like to do today, or within the week, that can be completed in 15 minutes or less. If you have a larger goal in mind, break it down into small steps and choose one to work on. Ideas for mini-goals include:

  • Doing something fun, calming, or replenishing
  • Tackling a minor task on something you’ve been procrastinating
  • Connecting with someone you care about


  • Helps generate energy, movement, and momentum
  • Reduces inertia, anxiety and depression
  • Provides a sense of control and accomplishment
  • Generates positive emotion


If you’d like to dramatically increase your likelihood of following through on this activity, answer these questions in writing or out loud to another person.

  • How and when will you do this activity?
  • What might get in the way—and how will you address these obstacles?
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