How to set personal development goals for your life and work — Calm Blog (2024)

Table of Contents
Learn what personal development goals are, and their potential impact on your mental health. Plus, 10 examples of goals to set for yourself at home and at work. What are personal development goals? Impact on mental health Mindfulness and goal-setting The holistic approach Personal development goals: 12 examples to help you become your best self 1. Nurture resilience 2. Foster curiosity 3. Enhance decision-making 4. Cultivate better self-care 5. Tend to physical health 6. Build self-confidence 7. Grow emotional intelligence 8. Improve time management 9. Expand social connections 10. Create a balanced relationship with technology 11. Develop a mindset for growth 12. Practice mindfulness and presence Setting personal development goals for work 10 examples of personal development goals for work 1. Create new social connections 2. Improve work-life balance 3. Commit to learning 4. Build leadership skills 5. Practice good communication 6. Manage stress and anxiety at work 7. Develop a more resilient mind 8. Enhance professional expertise 9. Improve collaboration skills 10. Cultivate creativity and innovation Personal development goals FAQs What is an example of a clear personal development goal? What are 5 areas of a personal development plan? What should I write in my personal development plan? What are personal development goals for work leadership? Calm your mind. Change your life. Start your 14-day free trial of Calm Premium. Stress less, sleep more, and feel better with Calm. Listen to the full audio on Calm, the #1 app for sleep, meditation and relaxation What do you find difficult about sleep? How does stress show up for you? How often do you meditate? References

Personal Growth

Written By Calm Editorial Team

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Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Learn what personal development goals are, and their potential impact on your mental health. Plus, 10 examples of goals to set for yourself at home and at work.

Personal development is a continuous process that ultimately defines who you are. But how can you ensure that you’re growing in the right ways?

Setting personal development goals can help you drill down on what you’re hoping to achieve — and who you’re trying to be. Maybe you’re looking to find greater professional success or acquire new skills on the job. Or, perhaps you’re more focused on your personal life — your ability to grow emotional intelligence, improve your physical health, and build relationships.

No matter what you’re hoping to accomplish, committing to personal development goals can help you become a better version of yourself and improve your mental health and wellbeing.

What are personal development goals?

Personal development goals are the specific objectives you set to enhance various aspects of your life, both personal and professional. They’re the self-improvement milestones you aim to hit.

Like general goals, personal development goals can include targets around your personal life, self-awareness, and even your physical health. However, personal development goals also take into account your mental health and emotional wellbeing — essentially, how you want each milestone to impact your growth.

Impact on mental health

Setting and working toward personal development goals can lead to a more fulfilling life, greater self-esteem, stronger mental health, and an overall improved sense of wellbeing.

This is in part because when you set personal development goals, you're giving yourself a sense of control and purpose. Achieving your goals, or even just making a little bit of progress toward them, can boost your confidence and make you happier.

Mindfulness and goal-setting

Being mindful as you set personal development goals allows you to reflect on what’s really important to you. Rather than being swayed by external influences, you’ll be able to set goals that are aligned with your values and aspirations.

Setting goals with intention also leads to achievable results. Basically, you’re more likely to work toward a goal if it’s important to you and you know you can accomplish it.

The holistic approach

Your personal development goals can encompass a broad range of aspirations, from improving communication skills and building stronger relationships to taking the next step in your career and getting in better shape. Taking a holistic approach to goal-setting ensures that the goals you set contribute to your overall growth and wellbeing, not just one aspect of your life.

Thinking about the totality of who you are will also help you map out balanced and comprehensive personal development goals. You can take charge of who you’re becoming and what you’re doing to realize your full potential.

Personal development goals: 12 examples to help you become your best self

Mapping out goals that align with your values and dreams can be rewarding, but difficult. Here are some examples of personal development goals that might make it easier for you to set your own:

1. Nurture resilience

Life can be unfair. It’s important to develop the ability to cope with challenges and bounce back from setbacks. Stop ruminating on what didn’t go your way and aim to find stress management techniques that make you tougher and more flexible. This is true resilience.

2. Foster curiosity

It’s important to keep learning and exploring. To keep your mind sharp, consider reading more, picking up new hobbies, or digging into new ideas.

3. Enhance decision-making

We make countless choices every day but for many, decision-making is hard. By weighing options more carefully, seeking out diverse viewpoints, or simply being more decisive, you may find you’re more effective at work and at home.

4. Cultivate better self-care

It’s easy to neglect yourself, but self-care is critical for mental and physical health. Carve out time to do something that makes you feel at ease. This looks different for everyone, but it could be anything from taking a walk to calling a friend to meditating.

5. Tend to physical health

Improve your overall health and energy levels by setting goals around regular exercise. It’s okay to start small. Try going for a run, taking a yoga class, or even just going to bed a little earlier.

6. Build self-confidence

It’s important to believe in yourself. Trust in your abilities and build self-assurance by doing affirmations, taking on new challenges, and celebrating every victory, big and small.

7. Grow emotional intelligence

Increasing emotional intelligence can lead to more fulfilling personal relationships and deeper professional interactions. Improving your self-awareness and your sense of empathy will help you manage your own reactions.

8. Improve time management

Procrastination can be a difficult habit to kick, but learning to manage your time more effectively can make you more productive and less stressed. Set reasonable goals to keep yourself on track and use time management tools to help you avoid distractions.

9. Expand social connections

Invest in your relationships. Actively seeking to build new friendships and strengthen the ones you have can lead to a richer social life and make you a happier person.

10. Create a balanced relationship with technology

Too much screen time can be toxic. Setting boundaries around technology use can help you become more present in your life and reduce the potential for digital burnout.

11. Develop a mindset for growth

Having a growth mindset means that you embrace challenges, no matter how intimidating they may seem. Don’t let the risk of failure keep you from trying something new. Instead, look at setbacks as opportunities for learning and personal development.

12. Practice mindfulness and presence

Grounded people are often happy people. Establishing a regular mindfulness practice can lead to greater focus, reduced stress, and a deeper appreciation for the present moment.

Setting personal development goals for work

Personal development goals can have a significant impact on your overall job satisfaction and your career trajectory. Set these goals using the SMART framework to give yourself the best chance of success.

  • Simple: Set clear and straightforward goals.

  • Measurable: Know your criteria for measuring progress.

  • Achievable: Ensure your goals are realistic and attainable.

  • Relevant: Make sure your goals fit with your career aspirations and values.

  • Time-based: Set a reasonable timeline for achieving your goals.

10 examples of personal development goals for work

By setting personal development goals for work, you can enhance your professional capabilities and contribute to a productive work environment. And while getting a promotion or a raise is nice, always keep in mind that first and foremost, professional development goals are meant to help you grow as a person.

1. Create new social connections

Cultivate meaningful relationships within your organization and industry. A few ways to do this include joining professional groups, attending networking events, or simply making a more concerted effort to get to know your coworkers.

💙 Check out Meaningful Practice for Meaningful Friendship to learn all about navigating and supporting relationships with friends.

2. Improve work-life balance

Set clear boundaries between work and home. This looks different for everyone, but it could mean delegating tasks, practicing better time management, or being more assertive about protecting your off-work hours.

💙 Let this Shut Down Routine meditation help you intentionally shift from work to you free time.

3. Commit to learning

Identify areas for professional growth and seek opportunities to develop these skills. Consider enrolling in workshops or online courses, or finding a new mentor.

4. Build leadership skills

Be assertive in the workplace, whether it’s in a formal leadership role or by taking a more active role in projects. Focus on developing skills like delegation, communication, and team leadership.

💙 Discover how mindfulness can help you improve your leadership skills in work and life during the Mindful Leader Wisdom Series.

5. Practice good communication

Being an effective communicator is important, both at work and at home. Try to become a more active listener and learn how to explain yourself thoughtfully and clearly.

💙 Try Holding Space for the person you’re listening to. It’s one of the best ways to let them know you’re eager to be there for them.

6. Manage stress and anxiety at work

Work can be stressful. Develop strategies to manage anxiety, such as mindfulness or breathing techniques. Don’t forget to take regular breaks if you can, and find a supportive colleague or two to lean on.

💙 Taking time during your day to practice stress-relieving meditation practices like this Breathe into Relaxation session with Jay Shetty.

7. Develop a more resilient mind

Become more adaptable and maintain a positive attitude towards change and challenges. Rather than wallow when something doesn’t go your way, try to learn from setbacks and maintain a problem-solving mindset.

💙 Prepare for those tough moments in life with meditations from our Confidence Series.

8. Enhance professional expertise

Aim to deepen your knowledge in your field. You might add to your qualifications or certifications, participate in relevant forums and discussions, or just stay more on top of industry trends.

9. Improve collaboration skills

Focus on working effectively with others. Set goals around understanding different viewpoints and contributing constructively to team efforts, no matter who you’re working with.

💙 Cultivate happier and healthier connections with our Relationship with Other series led by Tamara Levitt.

10. Cultivate creativity and innovation

Encourage yourself to think outside the box and bring new ideas to the table. Be sure to set aside time to brainstorm and don’t be afraid to chat up team members with different perspectives.

💙 Tap into your creative potential with our Creative Living Beyond Fear masterclass led by author Elizabeth Gilbert.

Personal development goals FAQs

What is an example of a clear personal development goal?

A clear personal development goal is specific, measurable, and time-bound. For example, you might set a goal to improve public speaking skills by attending a workshop and delivering at least two presentations in the next three months. This goal is specific (improving public speaking skills), measurable (attending a workshop and delivering presentations), and has a clear timeline (three months).

What are 5 areas of a personal development plan?

A personal development plan can include several areas.

  • Emotional intelligence: Focusing on self-awareness, empathy, and managing emotions effectively.

  • Physical health: Goals related to exercise, diet, and overall wellness.

  • Career skills: Enhancing professional capabilities with goals to grow your technical skills, leadership, or communication.

  • Personal relationships: Improving interpersonal skills by setting goals to build meaningful connections and nurture existing relationships.

  • Stress management: Develop techniques to manage stress. Create goals for mindfulness, time management, or hobbies.

What should I write in my personal development plan?

When you write your personal development plan, including key elements can help you achieve success:

  • Specific goals: Define what you want to achieve, ensuring they’re clear and measurable.

  • Actionable steps: Outline the activities necessary to meet these goals.

  • Resources needed: Identify where you can find support, such as books, courses, or mentors.

  • Timeline: Set a realistic timeline for each goal.

  • Progress tracking: Decide how you’ll track and review your progress.

What are personal development goals for work leadership?

Personal development goals for work leadership focus on enhancing your skills in managing effectively. These personal development goals can help you grow as a leader, support your colleagues and team, and contribute positively to your organization. Personal development is always ongoing, so these goals will evolve as you progress in your career and personal life. A few evergreen goals may include:

  • Effective communication: Developing skills to convey ideas clearly and absorb feedback.

  • Team motivation and engagement: Learning how to inspire team members and be an effective leader.

  • Decision making: Improving your ability to make informed and timely choices.

  • Conflict resolution: Developing strategies to manage and resolve conflicts within a team.

Strategic thinking: Cultivating the ability to see the bigger picture and plan accordingly.

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// Define the HTML snippets var snippetHTML1 = `

What do you find difficult about sleep?

Falling asleepStaying asleepRestless sleepWaking upSomething else

`; // Replace with actual HTML content var snippetHTML2 = `

How does stress show up for you?

AnxietyOverwhelmIrritationAvoidanceAll or none of the above

`; // Replace with actual HTML content var snippetHTML3 = `

How often do you meditate?

RegularlySometimesRarelyNever

`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else if (currentPath.includes('journey-redirect')) { let meta = document.createElement('meta') meta.name = 'robots' meta.content = 'noindex' document.head.appendChild(meta) } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } // Quiz Flow Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads // Continue reading let cutoffBtn const eventProperties = { page_name: currentPath, calm_user_id: null } const allowedUrls = [] if (allowedUrls.includes(currentPath)) { // Article cutoff const contentWrapperRow = document.querySelector('.blog-item-content .sqs-row'); const contentWrapperCol = contentWrapperRow.querySelector('.sqs-col-12'); const cutoffBtnHtml = `

` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // Topic Targeted App Audio Track CTAs const ctaToReplace = document.querySelectorAll('img[src*="try-calm-for-free.png"]')[0] const appAudioData = [ { title: 'sleep_quality', html: `

5 tools you need to sleep better tonight

  • Improve your sleep with these science-backed tips
  • From neuroscientist and sleep expert, Dr. Matthew Walker
  • Bite-sized audio lessons for long-term results

Sleep Better

Easy Tips for Better Sleep

Dr. Mathew Walker Neuroscientist and Sleep Expert
  • Don't Try, and Don't Worry! 4 min
  • Your Sleep Type 5 min
  • Sleep and Your Mood 4 min
  • Your Sleep Environment 4 min
  • Sleeping with Your Phone 4 min

Sleep Better

`, urls: ['/blog/vivid-dreams','/blog/how-to-prevent-nightmares','/blog/why-dont-i-remember-my-dreams','/blog/stress-dreams','/blog/waking-up-tired','/blog/how-to-get-more-deep-sleep','/blog/how-to-get-over-jet-lag','/blog/sleep-anxiety','/blog/screen-time-before-bed'] }, { title: 'grounding', html: `

Get grounded in three minutes

  • Calm your body and mind using your breath
  • From former monk and bestselling author, Jay Shetty
  • Short audio practice to help you find balance

Calm Your Mind

Jay Shetty Author, Coach, Former Monk

Calm Your Mind

`, urls: ['/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-stop-intrusive-thoughts','/blog/box-breathing','/blog/driving-anxiety','/blog/grounding-techniques','/blog/how-to-stop-overthinking'] }, { title: 'fall_asleep', html: `

Ready to fall asleep with ease tonight?

  • Quiet your mind and body using this guided exercise
  • From mindfulness specialist Chibs Okereke
  • Soothing audio session to unwind into sleep

Get To Sleep

Chibs Okereke Mindfulness Instructor

Get To Sleep

`, urls: ['/blog/racing-thoughts-at-night','/blog/why-do-i-keep-waking-up-at-3am','/blog/breathing-exercises-for-sleep'] }, { title: 'work_stress', html: `

How to beat work stress & burnout like a boss

  • Relieve stress and anxiety quickly during the workday
  • From stress and burnout specialist, Chibs Okereke
  • Short exercises to help you find your calm

Take a Break

Quick Breaks

Chibs Okereke Mindfulness Instructor
  • Managing Overwhelm 5 min
  • 60 Second Reboot 1 min
  • Step Away From the Computer 4 min
  • Let's Unplug 4 min

Take a Break

`, urls: ['/blog/how-to-recover-from-burnout','/blog/beat-burnout','/blog/sunday-scaries'] }, { title: 'sleep_sounds', html: `

The music you need for better sleep

  • Get more restful sleep with delta wave music
  • Produced with Binaural Beats, scientifically shown to enhance sleep
  • 8 hours of music for deep sleep

Get Deep Sleep

Delta Waves for Deep Sleep

Curated by experts at Calm
  • Halting Thoughts (Delta 145 Hz - 147 Hz) 60 min
  • Slow Release (Delta Binaural) 60 min
  • Careful Mind (Delta 83 Hz - 84 Hz) 60 min
  • Calm Body (Delta Binaural) 59 min

Get Deep Sleep

`, urls: ['/blog/what-is-green-noise','/blog/sounds-to-help-you-sleep','/blog/best-music-to-fall-asleep-to'] }, { title: 'anxiety', html: `

The 11 anti-anxiety tools you need in your life

  • Relieve anxiety with these game-changing tools
  • From clinical psychologist & online educator, Dr. Julie Smith
  • Bite-sized audio sessions for long-term relief

Overcome Anxiety

Overcome Stress and Anxiety

Dr. Julie Smith Clinical Psychologist and Educator
  • Calm Your Heart with Deeper Breaths 3 min
  • Challenge Your Negative Thoughts 4 min
  • Guided Breathing to Release Tension 10 min
  • Distance Yourself From Anxious Thoughts 5 min
  • Create Emotional Safety 4 min

Overcome Anxiety

`, urls: ['/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-anxiety-attack','/blog/breathing-exercises-for-anxiety','/blog/feeling-anxious-for-no-reason','/blog/flight-anxiety-tips','/blog/affirmations-for-anxiety'] }, { title: 'relationships', html: `

How to cultivate happier and healthier relationships

  • Strengthen your connections (even during conflict)
  • From the Head of Mindfulness at Calm
  • 12 audio sessions to create lasting change

Improve Your Relationships

Relationships with Others Series

Tamara Levitt Head of Mindfulness at Calm
  • Nurturing Relationships 10 min
  • Holding Space 10 min
  • Listening 10 min
  • Boundaries 10 min
  • Empathy 10 min

Improve Your Relationships

`, urls: ['/blog/how-to-overcome-social-anxiety','/blog/questions-to-ask-to-get-to-know-someone','/blog/taking-a-break-in-a-relationship','/blog/anxiety-in-relationships','/blog/long-distance-relationship','/blog/emotional-connection','/blog/first-date-nerves'] } ] appAudioData.forEach(instance => { if (instance.urls.includes(currentPath) && ctaToReplace) { const ctaToReplaceWrapper = ctaToReplace.closest('.sqs-row') if (ctaToReplaceWrapper) { ctaToReplaceWrapper.insertAdjacentHTML('beforebegin', instance.html) ctaToReplaceWrapper.remove() } return } })}); // Audio Sample Functionality Codewindow.onload = function() { // Replace 'audioFileURL' with the direct link to your audio file const audioFileURL = 'https://static1.squarespace.com/static/57b5ef68c534a5cc06edc769/t/65a78d86aa34af6af3428203/1705479566073/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3/original/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3'; // Getting the play/pause button by its ID and icons by their IDs const playPauseButton = document.getElementById('harry-styles-sleep-story-play-pause-button'); const playIcon = document.getElementById('harry-styles-sleep-story-play-icon'); const pauseIcon = document.getElementById('harry-styles-sleep-story-pause-icon'); // Check if elements exist if (playPauseButton && playIcon && pauseIcon) { // Initially hide the pause icon pauseIcon.style.display = 'none'; // Creating the audio object const audio = new Audio(audioFileURL); // Event listener for play/pause button playPauseButton.addEventListener('click', function() { if (audio.paused) { audio.play(); playIcon.style.display = 'none'; pauseIcon.style.display = 'block'; } else { audio.pause(); playIcon.style.display = 'block'; pauseIcon.style.display = 'none'; } }); // Dispatch the custom event after the player is ready let e = new Event("amplitudeaudioloaded"); document.dispatchEvent(e); }};

goalspersonal development

Calm Editorial Team

How to set personal development goals for your life and work  — Calm Blog (2024)

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