As the New Year approaches, many of us are eager to make positive changes and set ambitious goals. However, sticking to these resolutions can often be challenging. As a dietitian, I’ve seen firsthand how setting realistic, sustainable goals can make a world of difference. Here’s how you can set New Year’s goals that you’ll not only stick to but also enjoy achieving.

Start with Small and Achievable Goals

Instead of aiming for a complete lifestyle overhaul, start with small goals that are attainable. For instance, rather than resolving to “eliminating all sweets or processed foods” focus on a concrete goal like “include at least one serving of vegetables in every meal,” or instead of “I want to lose 50 lbs,” start with “I want to lose 10 lbs in the next 3 months.”

Small changes are easier to incorporate into your daily routine and can build confidence and momentum over time. Celebrate these small victories—and use them as stepping stones to larger, more complex goals.

Make Your Goals Specific and Measurable

Vague resolutions like “exercise more” or “eat better” are hard to track and easy to let slip as you get further from the new year. Instead, make your goals specific and measurable. For example, set a goal to “walk for 30 minutes five times a week” or “drink eight glasses of water daily.” By clearly defining what success looks like, you can more easily monitor your progress and stay motivated.

Focus on Adding vs Taking Away

Rather than concentrating on what you want to avoid or eliminate, focus on positive changes you want to make or add into your routine. For example, instead of setting a goal to “cut out all sweets,” aim to “add fruits, veggies and protein to my snacks.” This shift in focus helps create a more optimistic and positive mindset, reduces feelings of restrictions and can make it easier to adopt and maintain new habits.

Create a Plan and Set Realistic Timelines

A goal without a plan is just a dream. Develop a concrete plan for achieving your resolutions, including specific steps and deadlines. For example, if your goal is to start meal prepping, outline what meals you’ll prepare, when you’ll shop for ingredients, and how often you’ll cook. Schedule these times like appointments in your calendar to help with commitment and follow-through. Setting realistic timelines helps you stay organized and reduces the chance of feeling overwhelmed.

Be Flexible and Adjust as Needed

Life is unpredictable, and there will be times when you need to adjust your goals or plans. If you find that your initial goal is too ambitious or not working as planned, don’t be afraid to make adjustments. Flexibility is key to long-term success. For example, if walking 30 minutes a day becomes too difficult, try breaking it into shorter sessions or adjusting the duration to fit your schedule.

Seek Support and Accountability

Sharing your goals with friends, family, or a support group can provide encouragement and accountability. Having someone to check in with or to share your successes and challenges with can keep you motivated. Consider partnering with a workout buddy, joining a healthy cooking class, or participating in a goal-setting group.

Focus on the Process, Not Just the Outcome

While achieving your goals is important, don’t forget to enjoy the journey. Embrace the process of making healthier choices and developing new habits. Focusing on how these changes make you feel and the benefits you’re experiencing can be a powerful motivator. Celebrate the progress you make along the way, and be kind to yourself if you encounter setbacks.

Reflect and Reevaluate

Regularly take time to reflect on your progress and reassess your goals. Are they still relevant? Are you achieving what you set out to? This reflection helps you stay on track and make necessary adjustments. It also reinforces the positive changes you’ve made and helps you stay motivated throughout the year.

Conclusion

Remember, lasting change takes time and effort, but with the right approach, you can make meaningful progress and build a healthier, happier lifestyle. Here’s to a successful year ahead, filled with positive health changes and personal growth!