Sustainable Health Goals for the New Year
Sustainable Health Goals for the New Year
It’s officially one week into the New Year! Whether you’ve already set resolutions, created goals, or are still thinking about where to start, now is the perfect time to reflect and ensure your efforts are sustainable.
While setting resolutions or goals is a great first step, the real challenge is creating habits that stick. This blog will guide you in transforming goals into habits and understanding what it takes to make them sustainable for the long term.
Resolutions vs. Goals: What’s the Difference?
Resolutions and goals are often used interchangeably, but they are not the same.
Resolutions: Broad declarations like “I’ll eat healthier” or “I’ll work out more.” While inspiring, they lack the specific, actionable steps needed for follow-through.
Goals: These are measurable and actionable, such as “Exercise for 150 minutes per week” or “Eat five servings of fruits and vegetables daily.”
Goals are more effective because they provide a clear roadmap. However, achieving a goal doesn’t automatically lead to lasting change. That’s where the concept of sustainability comes in.
What Does “Sustainable” Mean?
In the context of health and wellness, sustainable means creating habits and routines that are realistic, enjoyable, and adaptable to your lifestyle. A sustainable habit is one you can maintain long-term without feeling deprived or overwhelmed.
For example:
A goal of running every day might not be sustainable for someone new to exercise, but walking three times a week could be.
Preparing all your meals at home might feel daunting, but starting with home-cooked dinners three nights a week is more achievable.
Sustainability is about finding a balance that works for you while still moving toward your health goals.
From Goals to Habits: The Key to Consistency
Goals like “exercise 150 minutes per week” or “eat five servings of fruits and vegetables daily” are great. But once you achieve them, the question becomes: how do you make them part of your routine?
That’s the difference between short-term wins and lifelong habits.
Here’s an example:
Goal: Eat five servings of fruits and vegetables daily.
Habit: Start with one serving of fruit at breakfast and add a vegetable to your lunch every day. Over time, this becomes automatic, and you don’t have to think about it.
The Myth of the “21-Day Habit”
You’ve probably heard the claim that it takes 21 days to form a habit. While this sounds encouraging, it’s not entirely accurate. Research shows that the time it takes to establish a habit varies widely, ranging from 18 to 255 days, with an average of about 66 days.
Here’s why it takes longer:
Habits tied to long-term goals (like eating healthier) often require consistent effort and behavior change.
“Bad” habits can form quickly because they’re often tied to instant gratification, like scrolling on your phone or snacking mindlessly.
Consistency is key. If you focus on showing up and doing the work, even imperfectly, habits will eventually stick.
Examples of Sustainable Resolutions Turned Into Habits
Let’s explore a few common resolutions and how to turn them into sustainable habits:
1. Resolution: “I want to exercise more.”
Goal: Walk for 20 minutes, three times per week.
Habit: Set a specific time for your walks (e.g., after dinner) and prepare your shoes in advance. Once it becomes part of your routine, increase the frequency or duration.
2. Resolution: “I’ll eat healthier.”
Goal: Include a serving of vegetables with every dinner.
Habit: Plan your meals in advance, and keep prepped vegetables in your fridge for convenience.
3. Resolution: “I’ll drink more water.”
Goal: Drink eight glasses of water daily.
Habit: Start each morning with a glass of water and carry a refillable bottle with you throughout the day.
4. Resolution: “I’ll prioritize sleep.”
Goal: Go to bed by 10:30 PM on weeknights.
Habit: Establish a nighttime routine with calming activities like reading or meditating to signal your body it’s time to wind down.
Sustainability Is a Journey
Remember, sustainable health goals are not about perfection—they’re about progress. Small, consistent actions are more effective than trying to overhaul your entire lifestyle at once.
And if you get frustrated when you haven’t reached your goals, don’t worry! Progress takes time, and every step forward counts. Focus on building habits that align with your values and priorities, and give yourself grace along the way. And, you can continually readjust or pivot on goals that aren’t fitting your needs or lifestyle.
Make 2025 the year of sustainable, realistic, and rewarding health goals!
Call to Action:
Are you ready to turn your health resolutions into sustainable habits? Let’s work together to create a plan that fits your lifestyle any time of year. Contact me today or schedule a call!
