As the New Year begins, many of us set out with lofty ambitions to improve our health, but often these resolutions fall to the wayside. Why? Because we don’t set ourselves up for success with realistic, personalized, and implementable plans. These five tips will help you create health goals that stick, so you can feel accomplished and empowered to reach your full potential.
1.Set Goals For YOU
Set goals based on what is important to you, not based on what you think would please others. Trying to please others is a game you can’t win, as there is always someone who will have a different opinion, so rather than stressing over goals to impress others, refocus your goal-setting towards what will make YOU happy.
Use The SMART Goal Framework
SMART goals is a tried and true method to goal setting. It is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound, explained further below.
- Specific: You want the goal to be specific and well-defined so that you can understand clearly when it has been met. Your goal should cover as much detail as possible to avoid having any vague language. Don’t just state what you want to happen, you also need to state how it is going to happen.
- Measurable: The goal should be measurable so that you can quantify and track progress as you get closer to your goal.
- Achievable: A goal needs to be achievable rather than overly ambitious, otherwise you will likely become discouraged and not make much progress at all. If you do have an ambitious end-goal, try instead making several short-term goals that can be used to eventually reach a long-term goal.
- Relevant: A goal needs to be relevant as well, meaning it should correspond with what is important to you in your current stage of life and would make it worthwhile.
- Time-Bound: Finally, a goal should be time-bound and tied to a specific timeframe in which you aim to complete it. Think of it like setting a due date for yourself rather than keeping the completion time open-ended.
As an example, instead of saying “I want to eat healthier”, a goal that follows the SMART framework could sound like “I want to achieve eating 25 grams of fiber daily consistently by the end of next month by including at least one serving of vegetables at every meal and at least two servings of fruit per day”.
- Reflect on Barriers
Reflect on what barriers have been stopping you from attaining this goal in the first place and consider ways to minimize the barriers. For example, if you want to work out but haven’t due to feeling tired, commit to sleeping earlier. If possible, you may even be able to remove certain barriers. For example, if you want to reduce how many times you eat out but the convenience of it has been keeping you ordering food more than you’d like, try deleting apps such as DoorDash from your phone and instead putting in place go-to meals you can prepare yourself to keep in your fridge and/or freezer to have at your convenience.
- Consider Ways to Stay Motivated
Staying motivated can be challenging, especially as the initial excitement of a new year wears off. Here are some ways to keep your momentum going:
- Celebrate small wins: Recognize each milestone you achieve.
- Visualize your success: Imagine how achieving your goal will positively impact your life.
- Track your progress: Use apps, journals, or other means to monitor how far you’ve come. Choose to evaluate your progress on a set routine, either daily, weekly, or monthly, depending on the time-frame of your goal.
- Incorporate rewards: Treat yourself to small rewards, like a new workout outfit or a fun experience, as you hit key milestones.
- Remember your Why: From the beginning of setting your goal, dedicate some time into defining what your Why for wanting to achieve the goal is, and remind yourself of your Why any time you need a boost of motivation to keep going.
- Get an Accountability Partner
Find someone who shares a similar goal or who can support you on your journey. This could be a friend, family member, or even a partner. Check in with each other regularly to share progress, celebrate successes, and encourage one another through challenges. Having someone in your corner can make a world of difference when it comes to staying on track.
Ready to Set a Goal?
With these strategies, you’re now equipped to set health goals that are personalized, realistic, and sustainable. Remember: progress, not perfection, is the key to long-term success. Start small, stay consistent, and give yourself grace along the way.
If weight loss is a goal of yours, sign up for my free weight loss without dieting masterclass on Jan 22nd! You can sign up to join here OR for the replay. This is for you if you want to put an end to the yo yo diets, stop your sugar cravings, and feel more confident in your body than ever.
In my 8+ years as a Registered Dietician Nutritionist & metabolism expert, I’ve helped 100s of women reach their nutrition goals through my signature 3M approach. By focusing on Mindset, Mindfulness, and Metabolism, you too can discover your most confident self and feel better than ever. This blog is a great place to start – whether you want to lose weight or learn to make meal planning for your busy life easier than ever!
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Are you ready to say goodbye to the cycle of temporary fixes and hello to a lifetime of feeling and looking your absolute best? It’s time to take control of your health and well-being NOW.
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.