December 31, 2025
With the calendar flipping to Jan. 1, millions of people are considering fresh starts. Whether it’s losing weight, running a marathon or simply sleeping more, the impulse to transform overnight is strong. However, by the second week of February, roughly 80 percent of New Year’s resolutions have fallen by the wayside. The problem isn’t a lack of willpower; it’s a lack of strategy. Here is how to set health goals that last long after the holiday decorations are packed away.
- Think small to go big
The biggest mistake people make is setting “mountain-top” goals without looking at the trail. Instead of saying, “I want to get fit,” try breaking your ambition down into manageable, small habits.
Use S.M.A.R.T. criteria to ensure your goals are:
- Specific: Instead of “eating better,” try “add one vegetable to every dinner.”
- Measurable: Set a step goal, or measure liters of water or minutes of exercise.
- Achievable: If you haven’t run in years, don’t start with a marathon; start with a mile.
- Relevant: Ensure the goal matters to your long-term happiness.
- Time-bound: Give yourself a deadline to check your progress.
- Focus on ‘adding’ not ‘subtracting’
Psychologically, humans find restriction hard to follow long term. When we tell ourselves we “can’t” have sugar or “must” stop watching TV, our brains fixate on those things. Flip the script by focusing on crowding out bad habits with good ones.
- Don’t: “Stop drinking soda.”
- Do: “Drink 64 ounces of water daily.”
Often, once you’ve met your positive goal, there’s less room (and less craving) for the habit you’re trying to break.
- Build an environment for success
Motivation is a finite resource. On a rainy Tuesday when you’re tired from work, motivation will fail you. This is where “habit stacking” and environment design come in. Pro Tip: Place your workout clothes on your nightstand the evening before. By reducing the “friction” between you and the gym, you make the healthy choice the easiest choice.
- Give yourself grace
Progress is rarely a straight line. Life happens—holidays, illnesses and busy work weeks will disrupt your routine. The difference between those who succeed and those who quit is how they handle a “bad” day.
If you miss a workout, don’t throw away the whole week. Simply start again at the next available opportunity. Consistency beats perfection every single time.
Ready to get started?
Set your goal and remember that forming and maintaining good habits will enable you to build a “new you” this new year!