The New Year is already in the rearview – are your health goals keeping up? I’ve heard the same thing repeatedly from clients: “I know what to do, but I just don’t do it.” Sound familiar? We know we should eat more vegetables, cut back on sugar, prioritize sleep and exercise. Yet, our busy lives take over and we just don’t have the time, energy or money (sometimes all three) to keep the momentum going, we fall into the guilt and shame of giving up.
The real issue? You don’t have a system tailored to your medical history, lifestyle and health goals. Often, people try to squeeze their personal wellness journey into a one-size-fits-all diet or program that had success for someone else. True success comes from a system that transforms your health intention into daily action – one that’s built around you, not just another generic plan. James Clear, in “Atomic Habits,” explains that goals set direction, but systems drive progress.
Let’s make this about you. Grab a piece of paper and let’s work through this for your goals. The best way to start building your habits is using SMART goals which make your goals specific, measurable, achievable, relevant, and time-bound.
What is the first health goal you would like to achieve?
Now, what is the first action step you can take toward that goal?
- Specific: Instead of saying, “I want to lose weight and feel better” restate this to, “I will lose weight by reducing my sugar intake and replacing it with three balanced meals per day of whole grains, vegetables and lean proteins.” Being very specific about the action you will take toward your health goal takes the guess work out of it when your busy schedule takes over.
- Measurable: Instead of “I’ll drink more water,” say, “I will drink half my body weight in ounces of water daily.” Having a daily measurement toward your goal makes practicing it much easier.
- Achievable: Instead of aiming for “No sugar ever,” say, “I’ll swap dessert for fruit, while enjoying dessert only one time per week.”
- Relevant: Align goals with your specific health needs. If digestion is an issue, a goal like “I will eat fiber-rich foods five days a week” makes more sense than cutting carbs just because it’s trendy. If you’re crazy busy and have no energy, then getting to the gym 5 days a week isn’t a relevant goal. Instead say, “I will get quality sleep for two weeks to increase my energy and then start moving my body three times per week.”
- Time-bound: Set a timeline so the goal has an end or milestone. Rather than saying, “I’ll start exercising more,” say, “I will go for a 30-minute walk after dinner three times a week for the next month.”
By creating SMART goals, you shift from hoping to build momentum toward your health goals into taking daily action. Here’s the secret: Consistency beats perfection. Take your lifestyle and create a plan with a daily system that allows you to work toward your goal while also creating enjoyment each day of the journey.
So, what’s one action you can take this week? Pick one SMART goal and start building your system today. Because real health isn’t about chasing a number on the scale – it’s about creating a lifestyle that makes you feel amazing every single day.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.
