Plan Your New Year Health Goals Now

The New Year is almost here. For many people, that means it’s time to start thinking about those resolutions.

In fact, over 60 percent of Americans feel pressured to make a New Year’s resolution, based on a survey by Forbes Health and OnePoll. And almost two-thirds plan to set three or more goals for the year ahead.¹ 

The same poll shows that the top New Year’s resolutions include improving physical fitness (48 percent), losing weight (34 percent), and eating healthier (32 percent).¹ 

Here’s the catch: Studies suggest that a whopping 80 percent of New Year’s resolutions get abandoned around February. What gives? For one, people often don’t ponder the “why” behind their resolutions. Other reasons include thinking too big and not being ready for change.^2,3 

But imagine the satisfaction and fulfillment you’ll get from actually achieving your resolutions and becoming that fitter, healthier version of yourself. In this article, you’ll learn how to be one of the few who make it happen! 

• Start early
• Make your goals SMART
• Build accountability into your plan
• Stay flexible

As the old saying goes, “If you fail to plan, you plan to fail.” Now here’s why you shouldn’t delay and instead plan today.

Start early

Planning your New Year’s goals early gives you the space to reflect on what you truly want to achieve. Is it improving your diet to manage your symptoms of diabetes? Sticking to a workout routine for greater strength and mobility? Or perhaps cultivating a positive mindset so you can better navigate life’s challenges? When you dedicate enough time to setting your priorities, you can define clear goals that align with your deepest values and inspire lasting change.³ 

Early planning has another benefit: Having your goals already in mind can help you avoid holiday overindulgence and the post-holiday slump. By setting your intentions well in advance of the New Year, it’ll be easier to approach all those holiday feasts with balance and mindfulness.⁴ 

Lastly, remember that building long-term habits takes time. So rather than waiting until January 1st to overhaul your life, use the weeks leading up to the New Year to make small changes. Start adding one more serving of vegetables to your meals. Take short walks during lunch break, or create a relaxing bedtime routine to improve your sleep. These small steps result in a solid foundation that’ll make it easier to stick with your resolutions when the New Year comes.^5,6 

Make your goals SMART

Want to further set yourself up for success? Embrace the SMART framework to avoid vagueness when planning your goals. “SMART” stands for Specific, Measurable, Achievable, Relevant, and Time-bound — a potent combination that transforms hopes and wishes into concrete action plans.⁷ 

For instance, consider the goal “lose weight.” It’s so vague that you’ll have a hard time knowing if and when you’ve achieved it. Now think of this revised version: “Lose 10 pounds over the next three months by doing strength training twice a week and swapping sugary beverages for water.” There’s a big difference, right? This SMART goal gives you laser focus, telling you exactly what to do and how to do it.⁷ 

To make your goals even more attainable, break them down into smaller steps. Let’s say you want to improve your diet. Start by replacing those cookies with a piece of fresh fruit for your afternoon snack. Gradual changes build momentum and make your overall journey a lot easier. You’ll be surprised at what you can achieve by the end of your goal timeline!⁷ 

Build accountability into your plan

Having a concrete action plan through SMART goals is one thing, but sticking with it is where real progress happens. And that’s when your commitment and accountability take center stage.

Begin by creating a routine that integrates your resolutions into your daily life. Plan your meals beforehand, schedule your workouts and set reminders, and make time for wellness activities. Use tools like journals and fitness apps to help you monitor your progress. By repeating these actions every single day, you’ll steadily turn them into healthy, automatic habits.^6,8,9 

Don’t forget to do regular check-ins with yourself. At the end of each week or month, take time to reflect on what’s working well, and where you are facing challenges. Through self-reflection, you can recognize your small wins along the way — be sure to celebrate and reward yourself for them! — and make necessary corrections.¹⁰ 

Take it up a notch by joining a community or group with similar goals. Sharing your journey with others not only leads to a strong support system – it also promotes social accountability, further boosting your odds of success. Not only is it motivating to know that others are cheering you on, but it feels great to cheer for their success too!^8,11 

Stay flexible

Sometimes, despite your best efforts to be consistent and accountable, unexpected events can derail your New Year’s resolutions. That’s OK; life is unpredictable, after all. And that’s also why flexibility is crucial — it’s the key to long-term sustainability.¹¹ 

So when you encounter obstacles, don’t give up on your goals — make adjustments instead. For example, if you’ve become too busy to prepare complete fresh meals, there are many quick nutritious options available now. Or try meal prepping on weekends when you have more free time.^8,10 

Finally, always keep the big picture in mind. Your health goals aren’t meant to be a temporary fix that can be abandoned at the first setback. Rather, achieving your New Year’s resolutions is all about making long-lasting lifestyle changes that’ll bring out the best and healthiest version of yourself.^8,10,11 

Conclusion

The best time to start planning your health goals for the New Year is NOW. Optimize your chances of success by setting SMART goals, staying consistent and accountable, and embracing flexibility throughout your journey. 

Ready to turn your goals into reality? Our Jumpstart Your New Year’s Resolutions program offers expert guidance and a supportive community to help you achieve lasting change. Sign up now and take the first step toward a healthier, happier you!

References

1. Top New Year’s Resolutions For 2024 – Forbes Health
2. This Is The Month When New Year’s Resolutions Fail—Here’s How To Save Them
3. Starting Your New Year's Resolutions Early - Treehouse Partners
4. 7 Tips To Avoid Overindulging This Holiday Season
5. How Long Does It Really Take to Form a Habit? 7 Things to Consider
6. What Does It Really Take to Build a New Habit?
7. Get SMART about your goals to stay focused and on track at any age - Harvard Health
8. How to Keep Your New Year's Resolutions: 10 Smart Tips
9. Making your New Year’s resolutions stick with a habit tracker | by Sirinda Palahan | Medium
10. Seven steps for making your New Year’s resolutions stick - Harvard Health
11. 18 Tips For Achieving Your New Year’s Resolutions