New Year, New You: Setting Realistic Health Goals for 2024

December 20, 2023

Now that you’ve rung in the new year, you may be looking back on 2023 and thinking about how you’d like 2024 to look. Maybe there are things you’d like to carry over into the new year, and some things you’d rather leave behind. There may even be some new things you’d like to start up. Whatever it is, we want you to reach the end of 2024 with those goals accomplished! So we spoke with several folks over various specialties to get their insights on how to set yourself up for success in the new year.

Reflect on Your Priorities and Values, Assess Behaviors, Then Set Concrete Goals

Before diving into goal-setting, take a moment for introspection. Reflect on what truly matters to you. Consider your values, priorities, and the reasons behind your desire for change. Understanding your motivations will help you set goals that resonate with your personal aspirations, making them more meaningful and attainable.

However, there are some key things to keep in mind. Kaylee Jacks, sports dietitian at Texas Health Sports Medicine, states it may be more helpful to shift your focus from outcome-based goals to behavior changes.

“If you are looking to enhance your overall health status by living a healthy lifestyle, think about lifestyle habits you have or lack currently and what can be done to improve and work on those goals one by one,” she explains.

For instance, instead of fixating solely on weight loss or muscle gain, concentrate on habits and behaviors that contribute to these outcomes. For example, one goal might be to drink more water – focus on that goal only first. Once that goal has become a behavior start working on your next goal. Other healthy lifestyle “mini-goals” you might consider are eating more vegetables, cutting out or limiting sugary sodas, cutting out or limiting alcohol, improving sleep, or eating breakfast.

Try to be as specific with your goals as possible, as well. Vague goals like "get healthier" or "exercise more" are challenging to track and stick to. Instead, make your objectives specific and measurable.

If your goal is to exercise more, try narrowing it down to “I want to aim to exercise for 30 minutes, three days a week.” If your goal is to eat healthier, your goal could sound like, “I want to try to consume a vegetable at my meals at least 4 days a week,” or “I want to try to incorporate at least one vegetable into most of my meals every day.”

Concrete, measurable goals provide clarity and allow you to track your progress effectively.

Setting Realistic, Attainable Milestones

When the New Year comes around, it can be easy to declare ambitious, sweeping changes for the year ahead. While ambition is admirable, setting overly ambitious goals can lead to frustration and burnout, which makes it harder to stick to these goals.

Instead, break down your long-term aspirations into smaller, achievable milestones. Most people’s health goals are marathons, not sprints. These are often losing 10-20 pounds, adding 5-10 pounds of muscle, training to run a half marathon or even reducing their cholesterol and blood pressure — all things that often cannot be done in a couple of weeks. So, you will need some small goals or milestones to aim for along the way to keep your drive and motivation there.

For instance, if your ultimate goal is to lose 20 pounds, set smaller monthly targets of 1-2 pounds. You’ll still end up meeting or exceeding your goals, but attaining these smaller milestones boosts confidence and motivates you to stay on track toward your larger goal.

“Small steps allow growth and reflection and help us to see the progress we have made in a short period of time. These two factors together could possibly provide the motivation for obtaining the larger goals,” says Gailbriel Jenkins, Licensed Master Social Worker at Texas Health Behavioral Health. “Know that it is okay to start small and to continue at your own pace. Most importantly, acknowledge where you are now and use your current progress to keep yourself motivated.”

Anthony Connally, MS, CSCS, PES, a Forever ATHlete Senior Performance Coach at Athlete Training and Health in Allen, also advocates for this approach.

“Think smaller rather than larger,” he adds. “One of the biggest obstacles I see when people are starting a new routine to take control of their health is that they start out too aggressively.”

This often looks like the goal of wanting to work out every single day. But sometimes working out five times a week is too aggressive, especially if you’re starting from the ground up.

“The reason for this is because life happens,” Connnally explains. “Work, family, dips in motivation, etc., can easily derail you. And when you get derailed, it’s easy to just throw in the towel. Starting out with a smaller routine such as 2-3 days per week gives you wiggle room to move a workout to another day if you must miss it.

Account for Challenges and Setbacks

Even with the best laid-out plans, obstacles are inevitable. Anticipate challenges and setbacks along the way. Life might throw curveballs, disrupting your routine or motivation. It's crucial to accept these setbacks as part of the process, be kind to yourself, and not let them derail your progress.

Speak kindly to yourself and hunt the good despite the challenges! When you find yourself losing motivation or having a tough time, begin writing and referencing positive affirmations. You can also lean into a healthy support system when challenges appear. For example, not limiting yourself to only family and friends but, using and engaging with community resources can help keep you going when motivation is lagging.

Periodically evaluate your approach and make adjustments if needed. If certain strategies aren’t working, don’t hesitate to modify them. Flexibility and adaptability are key to staying on course.

Celebrate Achievements Along the Way

Celebrate your achievements, no matter how small they may seem. Recognize and reward yourself for reaching milestones. Celebrating successes reinforces positive behavior and motivates you to continue striving towards your goals. Reward your small milestone victories.
These can represent buying those cool new wireless headphones or those cute workout clothes. These can be progress pictures every month or so. It can be a tasty night out for dinner or a mini-weekend vacation. Your reward selection is up to you. Only you will know what will truly motivate you to check those workout boxes each week.

Seek Professional Guidance

When in doubt, or if you’re having trouble figuring out where to start, Dr. Ken Jones, Behavioral Health clinical officer for Texas Health Resources. Jones who is a Licensed Clinical Social Worker, and has a doctorate in Clinical Psychology, says consulting health care or mental health professionals, or fitness pros can offer invaluable guidance, helping you assess your current health status, suggest realistic goals, and provide a structured plan to achieve them safely and effectively.

“As we draw closer to the end of 2023, it can be exciting to consider ways in which you’d like your life to look differently in the new year,” Jones says. “From a mental health standpoint, it is worth considering how therapy might help. Whether you need to break negative patterns, learn new skills, gain meaningful insight for self-improvement, boost your mood, or improve your relationships, there's a therapist out there ready to support you.”

Embrace a Holistic Approach

As you move into the new year, remember that a holistic approach that includes physical fitness, mental preparation, and nutrition is the foundation for a successful fitness journey. Health and fitness encompass more than just physical aspects. Consider incorporating elements of mental and emotional well-being into your goals. Include activities that promote relaxation, stress reduction, and mental clarity, such as meditation, mindfulness practices, or seeking therapy if needed. A holistic approach ensures a balanced and sustainable lifestyle.

Remember, the journey towards better health is not just about the destination—it's about taking daily steps and choices that lead you there. Here's to a healthy and fulfilling new year ahead!

Consult with your physician before starting any new fitness or nutrition routine.

Check out some helpful posts to get you started on the right foot!

Finding a physician who can partner with you for your health is essential. We can help find a physician that’s appropriate and convenient for you. Call 1-877-THR-WELL (847-9355) or visit TexasHealth.org/FindaProvider today.