The Power of Progress Planning

Most of us have been taught to set SMART goals. (Specific, Measurable, Achievable, Relevant, and Time-bound).

It’s a helpful model... in theory. But if SMART goals were enough, we wouldn’t keep setting the same goals every January, only to abandon them by March.

That’s where Progress Planning comes in.

I originally developed this framework over 20 years ago while coaching individuals to lose weight. In fact, it was first published in 2010 in the now-defunct Weight Loss Success Lifestyles magazine. Progress Planning goes beyond checkboxes and deadlines. It acknowledges that we are complex, emotional beings who live in busy, unpredictable environments. Progress Planning is about finding the next right step; the one you can actually take today and keep doing until the results begin to roll in.

Below is a reproduction of the original article. I believe it is relevant to this blog because the framework is less a weight loss tool and more a success tool.

The Power of PROGRESS Planning

By Dr. Russ L’HommeDieu, DPT

Introduction

Let’s face it—losing weight is not easy. But you truly have the power to take control of your own well-being. The magic formula for success begins when you:

• Develop a clear vision of a better you
• Foster the firm belief that you can achieve that vision
• Create a plan to get the whole thing started

Even in the most desperate times, making a plan can give you a tremendous sense of confidence, power, and hope. Simply writing a reasonable plan energizes and empowers you.

If You Write It, You Will Do It

If something is worth doing, it’s worth writing down. Think of your plans as promises to yourself—and when you write them down, you solidify them into contracts.

Studies show that the likelihood of achieving a goal increases significantly when you invest the time, effort, and brainpower to think it out and write it out.

The good news? These plans don’t have to be complicated. In fact, simple plans designed to ensure small successes will always move you closer to your goals—more so than grand plans that you never actually carry out. Any success, no matter how small, builds a sense of accomplishment and offers a new perspective on your own abilities.

Even when you feel like you're moving slowly, as long as you're headed toward your vision, you are making progress.

There Is No Failure—Only Feedback

Another piece of good news: you cannot fail.

Your initial plan may fall flat, but as long as you’re open to restructuring, reformulating, and reengineering, you’re still in motion. If your plan isn’t working, you aren’t the problem—the plan simply isn’t the right fit for you right now. Keep experimenting. Challenge yourself to find your perfect PROGRESS Plan.

The PROGRESS Plan: A Framework That Works

Let’s walk through the components of a successful PROGRESS Plan:

P is for Purpose

Have you ever made a promise to yourself, only to break it at the moment of truth? I know I have. When that happens, it's a signal to re-examine your plan.

When your beliefs don’t support your plan, you’re sunk. It’s not about what you were thinking when you made the promise—it’s what you believe when it’s time to act that matters.

Every plan needs a strong sense of purpose. Purpose is the compass that keeps you on course, even when life throws storms of adversity your way. A clear and present purpose gives meaning to your actions and forms the foundation of true commitment.

Always ask: "Why am I doing this?" Purpose defines the value of your goal and binds you emotionally to your actions.

R is for Ready

Many great plans die because you just weren’t ready.

To boost your chance of success, take a moment to assess your readiness. Ask yourself:

“On a scale of 1–10, how ready am I to do this?”

If your answer is less than an 8, rephrase the goal to increase your readiness. Don’t be afraid to shrink a big plan into a smaller one. That’s not cheating—it’s being smart.

A plan is only valuable if you’re able to act on it.

O is for Objective

Objective plans are based on facts, not wishful thinking. These plans are measurable, and you’ll know when you’ve succeeded—either through your senses or emotional response.

For example:

• “I will walk 10 minutes, three days this week.”
• “I will prepare all snacks in advance and put them in one container.”

Use language that allows for flexibility and achievement.

Instead of saying: “I will walk five minutes two days this week,”

Say: “I will walk at least five minutes at least two days this week.”

This way, you allow yourself to overachieve without pressure.

G is for Gradual

When I weighed over 400 pounds, I wanted to lose weight fast. But my impatience sabotaged me. I made plans that were too hard, felt like a failure, and gave up.

The truth is: big problems are just collections of small problems.

Ask yourself:

“What’s the smallest thing I can (and will) do right now that will get the biggest result?”

This question is a powerful tool to create doable, valuable action steps.

Research shows that people who lose weight gradually are more likely to keep it off. Slow and steady truly wins the race.

R is for Realistic

A good plan must be realistic. Yet we often sabotage ourselves by making goals we simply can’t meet.

As you write your plan, visualize it. Ask:

“On a scale of 1–10, how confident am I that I’ll actually do this?”

If your confidence is less than 8, adjust the plan. Ask yourself:

• “Do I have the resources I need?”
• “When and where will I do this?”
• “Am I physically able to do this?”

Focusing on what you can do keeps your plan grounded—and executable.

E is for Exact

Use precise language.

Instead of: “I’ll try to exercise,”
Say: “I will walk with my wife for 10 minutes after work on Monday, Wednesday, and Friday.”

"I will" shows commitment.

Be clear about:

• Days and times
• Needed resources
• Who will help you

The more exact your plan, the more likely you are to follow through.

S is for Schedule

Put your goals on a calendar.

According to MIT behavioral economist Dan Ariely (Predictably Irrational), people who appear organized aren’t immune to procrastination—they’re just aware of it and plan around it using deadlines.

A self-imposed deadline turns a casual promise into a binding contract. Without one, your goal becomes too easy to wiggle out of.

S is for Sustainable

To truly work, your plan must be something you can live with, potentially for life.

Ask yourself:

“Can I imagine this plan becoming part of who I am?”

When your plan aligns with your identity, it becomes effortless. As you experience success, your self-image will evolve—and actions that once seemed impossible will become part of your routine.

A Final Example

Compare these two statements:

• “I’m going to try to get into better shape.”
• “I will walk briskly with my wife for at least 10 minutes after work on Monday, Wednesday, and Friday.”

Which one is more likely to succeed?

The second is a PROGRESS Plan—clear, actionable, and doable.