Setting Realistic Health Goals for the New Year

Having health goals for the new year can be a great motivator for a healthier and happier lifestyle. But following through with your goals is easier said than done. In fact, only 6% of people actually stick with their New Year’s resolutions! But don’t let those stats discourage you! It’s entirely possible to obtain your health goals with the right approach. If you’re ready to turn your New Year’s resolutions into lasting habits, you’re in the right place. Here are a couple of useful tips for setting and obtaining your health goals for the new year.

Tips on Setting (and Obtaining) Your Health Goals for the New Year

Start Small

While it may be tempting to start fresh, remember that long-term success doesn’t happen overnight. Instead of making drastic changes, start with small, incremental steps. Smaller goals are easier to reach and can help you stay motivated to push forward.

If you’re trying to eat healthier, cut out soda from your diet instead of sugar altogether. If you want to start working out after the high-calorie holiday season, go to the gym one day a week instead of every day. Or if you want to lose weight, focus on monthly weigh-ins instead of weekly-ons, as weight tends to fluctuate.

Plan for Obstacles

When trying to stick to your health goals for the new year, you’ll want to account for the “what ifs”. What if you work late and can’t make it to the gym? What if your friend wants to go to a restaurant with unhealthy food options? 

If you can, try to anticipate these types of situations. While you may not be able to change everything, having a backup plan can help you stay committed to your goals. If you have to work late, perhaps you go to the gym before work instead. And if you want to avoid bad food, perhaps you can eat something healthy before meeting up with your friends.

Don’t Beat Yourself Up

We’re all human – and humans tend to make mistakes from time to time. Setbacks are normal for any big changes we experience in life and you haven’t failed if you happen to indulge in a cheat meal or skip gym day. However, knowing how to handle these types of situations can help you with your continued progress.

The worst thing you can do is to be overly critical of your mistakes. People who show self-compassion are more likely to stay motivated to continue with their goals. So, don’t beat yourself up! By focusing on the good things you’ve accomplished thus far, you can maintain a positive mindset through the new year.

Track Your Progress

Tracking your progress can be a great motivator for staying healthy. One study even found that people who used these types of tools were more likely to sustain these new habits over time. Having a visual representation of your goal allows you to keep tabs on your progress. It can also point out patterns (or problems) so you can stay focused and motivated.

Depending on your goal, there are plenty of self-monitoring tools you can use. Those on a new exercise regime may want to use a fitness tracker or workout app. Those trying out a new diet can keep a food diary or nutrition long. Even doing something as simple as marking your activity on a calendar can be extremely helpful!

Create Resolutions with Friends

Having a supportive social network can have a huge impact on your New Year’s resolution. This is especially true if you find someone who has set a similar goal for themselves. You can keep each other accountable for your progress while also having a buddy who understands the pains and gains you’re going through.

There are even ways to make getting healthier together more fun! For example, you can use group apps to monitor each other’s fitness progress. Or you can go shopping for immunity-boosting vitamins and relaxation supplements together. And if you’re trying to eat healthier, host meal-prepping parties to ensure everyone is sticking to their diet.

Reevaluate If Needed

After a few days or weeks, you may realize that your goals need some adjusting. Maybe they were too easy or too hard or perhaps your priorities have changed since you started. If something isn’t working, it’s perfectly normal to tweak your plan of action.

Start by analyzing your progress after your first week. If things are going well, you can do another check in two to four weeks later. At the end of the day, your main goal is a happier and healthier life. Do whatever you need to do with your goal-setting in order to achieve that!

Reward Yourself

Celebrate your hard work and progress with a reward of some sort. Not only does this reinforce positive behavior, but it also gives you something to look forward to. However, it’s a good idea to keep your reward in line with your health goals in the new year. Whether it’s a spa day, new fitness gear, or an extra hour of sleep, feel free to treat yourself to something special! 

Having this type of reward system can also help with healthy habit development. If you treat yourself after completing a hard task, you’ll be more inclined to perform the behavior in the future!

These are just a few strategies to help you stay motivated and overcome potential challenges. But before you set any health goals in the new year, it’s crucial to understand the science behind habit formation. That’s because creating new habits (or breaking old ones) can be mentally straining. But remember, you’re choosing these goals because they’re good for your mental and physical health. With a little patience and persistence, you can do whatever you put your mind to!