Every January, we’re bombarded with pressure to set big New Year’s resolutions such as lose weight, exercise every day, overhaul your diet. While these can come from good intentions with a link to health and well-being, rigid, all-or-nothing goals often lead to frustration, guilt, and burnout. The path to lasting change is through focusing on realistic, sustainable habits that fit your life and build up over time.
Research consistently shows that setting smaller, achievable goals lead to better long-term outcomes than pursuing dramatic results within a short time frame. For example, a study in the American Journal of Health Promotion found that people who set specific, attainable goals were significantly more likely to maintain healthy behaviours months later, compared to those who set vague or overly ambitious resolutions.
Start With Your ‘Why’
Lasting change always starts with internal motivation. It’s easy to set goals because you think you “should”, but real progress comes when you connect your goals to something meaningful. Studies show that people who connect their health goals to personal values or deeper motivations are more likely to stick with them over time.
As an example of this you could start asking yourself: Why do I want to lose weight or feel healthier this year?
Example Whys:
- “I want to have the energy to enjoy weekends at the park with my family.”
- “I want to feel strong and confident at work.”
- “I want to improve my mood and sleep by moving my body more.”
Write your “why” somewhere you’ll see it—on your fridge, in your phone notes, or in a journal. This will help keep you motivated when things get tough.
Make Your Goals Specific and Measurable
Vague goals like “eat better” or “exercise more” rarely stick. The more specific and measurable your goal, the easier it is to track progress and stay motivated.
SMART goals—Specific, Measurable, Achievable, Relevant, Time-bound—help you clarify exactly what you want to achieve, increase motivation, and make it easier to track and celebrate progress. Research shows that people who set SMART goals experienced more weight loss and improvements in generally dietary habits.
How to do it:
- Use clear, simple statements: “Walk for 20 minutes after dinner three times a week.”
- Set measurable targets: “Include at least two types of vegetables at lunch and dinner.”
- Make it actionable: “Swap my afternoon soft drink for water on weekdays.”
Examples:
- Instead of “snack less,” try: “Have a piece of fruit or a handful of nuts as my afternoon snack, four days a week.”
- Instead of “move more,” try: “Do a 10-minute stretch routine before bed every night.”
How long does it take to build a healthy habit?
A 2010 study found that, on average, it takes about 2–3 months (66 days on average) for a new health habit to feel automatic. Some people take longer and some take less time. The key to success is however always consistency. Practicing the behaviour at the same time and place each day helps it become part of your routine. Missing a day won’t derail your progress, but sticking with it most days is what really counts. Start with simple changes and give yourself time. Habits are built gradually, not overnight.
Examples of small weekly habits you could try:
- Prep healthy snacks (like veggie sticks, boiled eggs, or homemade bliss balls) every Sunday.
- Plan your dinners for the week ahead. Using a structured approach like our Dietitian Approved Meal Plans can make this easier and remove decision fatigue.
- Take a walk with a friend every Saturday morning.
- Pack your gym bag the night before work, twice a week.
- Serve meals using simple portion guides. Our Portions Guide can help you build balanced plates without calorie counting.
Be Realistic About Your Lifestyle
Choose goals that fit your schedule, energy, and commitments. The best goals are the ones you can keep, even on your busiest or most stressful days.
Contrary to the belief that being “hard” on yourself leads to better results, research shows self-compassionate people are more motivated to improve. They are less likely to fear failure and more likely to persist after setbacks.
Tips:
- Look at your week honestly—where can you realistically fit in movement or meal prep?
- If your mornings are rushed, maybe a lunchtime walk or evening stretch is more achievable.
- If your job involves shift work or caring for others, flexibility is key. Adjust your goals as needed—life changes, and your goals can too.
Track Progress Without Obsessing
You don’t need to count every calorie or track every step. Light-touch tracking helps you notice what’s working, without adding stress.
Studies suggest that self-monitoring—like jotting down your progress or checking in weekly—can double your chances of success, especially when done consistently but not obsessively.
How to track:
- Use a simple journal to jot down how you feel each day or week.
- Try a habit-tracking app to tick off your goals.
- Do a weekly check-in with yourself or a friend.
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Use the TF Food and Exercise Diary to build awareness around meals, hunger and patterns—without the pressure of calorie counting.
Celebrate Small Wins
Don’t wait until you reach your “big” goal to celebrate. Every small step forward is a win worth acknowledging. Celebrating small successes boosts motivation and builds confidence, making it easier to keep going.
Examples of small wins:
- Sticking to your meal plan for three days in a row.
- Trying a new healthy recipe.
- Walking an extra 10 minutes.
- Saying “no” to an extra glass of wine or dessert because you listened to your body.
Setting realistic health goals isn’t about making a dramatic overnight change. It’s about building small, meaningful habits that fit your life and support your wellbeing all year long. Start with your “why,” keep your goals specific and flexible, and celebrate every bit of progress because that’s what creates real, lasting change.
