5 Realistic Goals to Set for the New Year
This year, instead of setting resolutions that might be hard to maintain, why not set yourself up for success with small, achievable goals that can make a real difference over time?
As the new year approaches, many of us feel inspired to set big, bold goals for ourselves. But how often do those ambitious resolutions stick beyond January? The key to lasting success lies in setting realistic, sustainable goals that fit into your lifestyle—goals that motivate you rather than overwhelm you.
This year, instead of setting resolutions that might be hard to maintain, why not set yourself up for success with small, achievable goals that can make a real difference over time?
Here are five realistic goals to consider as you head into the new year.
1. Focus on One Meal a Day
Healthy eating doesn’t have to mean overhauling your entire diet at once. Instead, focus on improving just one meal a day. By focusing on just one meal at a time, you can create lasting changes without feeling overwhelmed by a total dietary shift.
Take Home Tips:
Make Breakfast More Balanced: Include protein, healthy fats, and fiber to keep you fueled through the morning—examples: scrambled eggs with avocado and whole grain toast or our apple cinnamon overnight oats.
Pack a Healthier Lunch: Prep your lunch in advance with lean proteins, whole grains, and vegetables to avoid last-minute fast food or processed options. Your monthly meal plan has great ideas!
Check out our post: to learn how to build a Mediterranean plate.
2. Prioritize Consistent Movement
Instead of telling yourself you'll work out every day for an hour, aim for consistent, manageable movement. The goal is to create a habit that you enjoy and that fits into your schedule, making it easier to stay active all year long.
Take Home Tips:
Pick One Goal to Focus On: Whether it’s increasing your walking intensity, fitting in more strength training, or pushing your heart rate higher with intervals, choose one thing you can stick to this week.
Set a Time and Stick to It: Schedule your workouts like any other important appointment and add them to your calendar. Even 20-30 minutes of focused exercise can make a big difference in your health and weight loss goals. Consistency is key!
Check out our post: If you’re short on time, this is for you!
3. Set a Daily Water Goal
Staying hydrated is essential for your overall health, yet many of us don’t drink enough water throughout the day. It’s crucial for energy, digestion, and overall health. Set a simple daily water goal that you can easily meet, and work on building the habit.
Take Home Tips:
Aim for 8-10 Glasses Per Day: Adjust based on your needs and track your progress.
Carry a Water Bottle: Keeping it nearby is a great reminder to stay hydrated.
Track It: Use an app, journal, or even a tally on your phone to track your daily water intake.
Check out our post for more hydration tips and tricks.
4. Practice Mindful Eating
Mindful eating is all about being present and intentional with your food choices. Rather than focusing on restrictive diets, practice tuning into your hunger and fullness cues. Pay attention to how certain foods make you feel and aim to enjoy your meals without distractions like your phone or TV. Before diving into a meal, do a hunger check-in. Use this hunger scale from the University of California, Berkeley.
This is a scale of 1 to 10, where 1 is starving, and 10 is uncomfortably full
Take Home Tips:
Try to stay within the blue zones of this chart 4-7 as much as possible.
Aim to start eating when you’re around a 3 or 4 and stop when you’re about 80% full—just like they do in the Blue Zones. This encourages mindful eating and prevents overeating.
Once you reach a 6, you will be just about satisfied. Within 15-20 minutes, you will likely be at a 7, full but not uncomfortable.
Check in with your hunger cues before and/or during meals and snacks, and keep serving dishes on the counter rather than on the dinner table.
5. Make Time for Self-Care
Self-care isn’t a luxury—it’s a necessity. Whether it’s 10 minutes of quiet meditation in the morning, an evening skincare routine, or simply curling up with a good book, making time for yourself can reduce stress and improve your mental health.
Take Home Tips:
Schedule It: Block off 10-15 minutes each day for self-care.
Find What Works for You: Whether it’s meditation, journaling, a warm bath, or spending time in nature, make time for activities that recharge you.
Stay Consistent: Making time for yourself regularly can help reduce stress and keep you feeling balanced all year long.
Purposeful Next Steps:
The key to success is focusing on what’s doable and achievable.
1. Start by choosing two small goals each week, and build from there!
2. Use our Weekly Goal-Setting Handout to plan your goals and track your progress.
3. Need more help with goal setting? Check out our post:
Make 2025 the year of realistic, sustainable progress- we’re here to support you!
LIVINGfully,
Pam & The Team