How to make and stick to goals we set for our health⁣ ⁣

If you are on a lifestyle change journey for your weight wellness and health… remember there is nothing special about January 1. Instead, consider being systematic and intentional about the pillars of your wellness no matter the time of year you are reading this. Those pillars are nutrition, movement, stress coping, sleep, mental health/social connection, and risky substances. Nourish your body with wholesome foods, stay active through regular movement, manage your stress, prioritize quality sleep, maintain meaningful relationships, and avoid harmful substances. Small, consistent changes in these areas—like adding more vegetables to meals, taking short walks daily, or setting boundaries to reduce stress—can have a significant, lasting impact. Wellness is an ongoing process, not perfection to be achieved. My Growth into the New Year guide helps create a framework for pausing, reflecting and growing!

I truly believe we can do anything... if we want it and if we have the right mindset. Do you agree?⁣ So, what is the difference between those who keep “resolutions” and those of us who lose steam a few weeks in? ⁣Here are my thoughts. 

Know your why

Really consider why you want to make changes for your health. Make it about your health, not just wanting to attain some idea of a “perfect norm” for your appearance. Once you define your why, write it down.⁣ Writing down your "why" or goal transforms a fleeting thought into a concrete intention. When you put it on paper, it becomes more than an abstract idea; it becomes a commitment. This engages the brain and bridges the gap between what you want and what you're willing to work for. It’s like planting a flag in your mental landscape—a visible, undeniable reminder of where you’re headed. When you feel like giving up, revisiting your written "why" can reignite your purpose and push you forward. Put your why on the fridge or your mirror or your workspace—somewhere you can visibly see it each day.

Aim for progress, not perfection

So, it’s January 2nd- you are all set with enthusiasm- you have decided you will work out every day and then January 30th, you decide to throw the whole plan out the window as you only made it to the gym twice—you have already “blown it.” Sound familiar? Give yourself credit for what you DID do. It was more than what you started with!

Eliminate all or nothing mentality

When making dietary changes, we can easily fall into the “on-plan” and “off-plan” eating patterns. But I don’t believe in cheat meals. It’s all food. Instead change your mindset and say something like—“I will have dessert 3 times a week” rather than “forbidding yourself” to ever have dessert again. You know what happens when something is forbidden! ⁣It often becomes more desirable due to the “forbidden fruit” effect, triggering psychological cravings. This is so harmful with food, as it can lead to binge eating or a negative relationship with eating habits, ultimately sabotaging your efforts!! 

Set goals and then break into small goals

Making several changes at one time can be extremely daunting and unrealistic so don’t try to overhaul your entire life at once. Instead, pick one goal at a time and then break it into smaller goals. Trying to tackle too many at once can quickly lead to frustration and burnout. It’s more effective to focus on one goal at a time and break it into smaller, manageable steps. This keeps you from feeling overwhelmed and allows you to concentrate your energy on making steady progress. Each small goal you accomplish acts as a mini-win, giving you a sense of achievement and building your confidence to keep going—the snowball effect. Instead of saying, "I want to lose weight," specify exactly what you want to achieve and by when. For example, "I want to lose 5 pounds in six weeks by walking 2 miles daily." A clear goal with actionable steps gives you direction and makes your target feel attainable.

Find others to partner with you to provide support and accountability

Find a supportive community—either your partner, a friend, a health coach or even your doctor! We all do better with some external motivation!⁣ And there’s actual science behind this—psychological and behavioral principles such as social support theory and external motivation. Social support theory suggests that having someone to rely on can reduce stress and improve resilience, making it easier to stay focused on goals. An accountability partner also leverages external motivation by creating a sense of shared responsibility; knowing someone else is invested in your progress increases your commitment to follow through. Not to mention the act of regularly reporting to someone activates a sense of urgency and can significantly reduce procrastination. Research shows that individuals are more likely to achieve their goals when they share them with others, as the social reinforcement provided by accountability partners strengthens motivation and persistence. This also taps into human behavior patterns, where positive encouragement and shared effort enhance both performance and satisfaction, leading to higher rates of success in personal and professional endeavors.

Be consistent

Remember, good health is a life-long process, so keep at it and don’t give up. It is easy to just make it a priority at the beginning of the year but consistency is essential throughout the course of the year and your life. To help with consistency, think about your goals like this - decide when and where you’ll walk each day. For instance, walking at 7 a.m. ensures you have dedicated time before the rest of your day gets busy to get those steps in. Pick a time that works for you and stick to it—it builds discipline and makes the habit second nature.