A Fresh Start For Your Health
I must admit, I am not a big fan of New Year’s resolutions. Several studies have shown that the success rate of New Year’s resolutions is bleak, with 25% typically failing within the first week and 60% or more failing by the end of the month. What I am a fan of is using the change of the calendar year as an opportunity to reset, refocus, and recommit yourself to healthy behaviors. The mindset is not to set a BIG or GRAND goal, but rather identify those smaller day-to-day habits that support our bodies in a positive way.
Create sustainable health goals by using the SMART framework.
SMART stands for: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying “I want to eat healthier,” a SMART goal would be: “I will eat one serving of vegetables with dinner five nights a week for the next month.” This goal is clearly defined, can be measured, and realistic. Providing more specific goals helps you celebrate the little wins along the way as well. You can set several smaller SMART goals that ultimately will help you achieve your larger goal, but in a more manageable way.
Focus on habit stacking.
Habit stacking is pairing a new healthy behavior with an existing routine. If you already make coffee every morning, use that time to drink a big glass of water to start your day or do a quick stretch. If you watch TV in the evening, take movement breaks during commercials and get up and walk around. These small tweaks don’t require major life changes but can have a meaningful impact over time.
Keep yourself accountable.
Accountability plays a significant role in achieving health goals. Whether it’s a friend, spouse, child, coworker, or digital tracker, having someone or something to check in with can help you stay on course. Even as simple as writing down your goals and tracking your progress in a journal can help keep you accountable.
Give yourself grace.
We live in a world where it is often characterized by an all-or-nothing mentality. Your health is a journey with ups and downs, twists and turns, good days and not so good days. We are bound to encounter roadblocks and experience mishaps along the way to achieving our health goals – what fun would life be without its challenges?! Reflect on what got in the way, make a plan to get back on track, and keep moving forward. Focus on progress over perfection.
Celebrate your wins, no matter how big or small.
Did you drink more water today or get outside for a walk? Maybe you choose a healthier snack or declined dessert. These are victories worth acknowledging! Positive reinforcement helps build momentum and keeps you motivated.
by Chelsea King, Nutrition, Food Safety and Health Agent, 2025