As the year draws to a close, it's a great time to reflect on the past year and consider your goals for the year ahead. Up to 79% of all New Year's resolutions involve health and fitness-related goals, but you don't have to wait for the new year to start thinking about your 2026 health goals. December can be a great time to take stock of your health, slowly phase in some new healthy habits, and prepare for the year ahead.
The end of the year is an ideal time to look back on your health and fitness journey from the last 12 months. What are your biggest wins, losses, and lessons health-wise this year? How were the results of your last annual check-up? If you haven't had an annual physical this year, be sure to schedule one now at your primary care provider’s office to get a baseline assessment. How often do you move your body or prepare fresh food? Remember to be honest and gracious with yourself. Research shows that practicing self-compassion, rather than self-criticism, leads to greater motivation.
Now that you've reflected on your health and habits over the last year, it's time to set some goals for 2026. Bring out the old-fashioned pen and paper, as studies show that writing down your goals makes you more likely to achieve them. For goal setting, experts recommend the SMART strategy. Your goals should be specific in their definition, measurable so you can accurately track your progress, attainable, realistic, and accomplished within a specific timeframe. Setting goals like "I will lift weights for 45 minutes three times a week" or "I will eat a high-protein breakfast (25 grams or more) five days a week this month" sets you up for success, whereas resolving to "exercise more" or "eat healthy every day" keeps your goals vague and unattainable.
More than 23% of New Year's health goals fail within the first week! It's unrealistic to expect yourself to change overnight, but if you start now, your habits and your health could look very different in six months or a year. The good news is you don't have to wait until 2026 to start. Even though holiday travel, celebrations, and food can derail our routines, it's still possible to set small SMART goals for the rest of the year. Something as simple as getting your flu shot, joining a new gym, or adding an extra serving of vegetables to your plate can put you on the right track and help you build momentum toward your goals.
While thinking about your future health goals during the holidays can be challenging, it's the perfect opportunity to reflect on how your health has been this year, set your SMART goals, and position yourself for success by taking small steps in the right direction. Why wait until January 1 when your health affects your life every day?
It’s important to measure what matters. Your onsite clinic is here to support you every step of the way. Schedule your annual physical to know your numbers. Get your vaccines up to date. Sit down with our team to create a personalized plan that works for your life and your goals. With the right support, you can make your goals a reality.
References:
Bahrami, Z., Heidari, A., & Cranney, J. (2022, September 28). Applying smart goal intervention leads to greater goal attainment, need satisfaction and positive affect. Tech Science Press. https://doi.org/10.32604/ijmhp.2022.018954
Baker, D. (2025, September 4). New Year’s resolutions - winning by failing. Lexipol. https://www.lexipol.com/resources/blog/new-years-resolutions-winning-by-failing/
Gracia, S. (2024, January 29). New Year’s resolutions: Who makes them and why. Pew Research Center. https://www.pewresearch.org/short-reads/2024/01/29/new-years-resolutions-who-makes-them-and-why/
Traugott, J. (2021, January 13). Achieving your goals: An evidence-based approach. MSU Extension. https://www.canr.msu.edu/news/achieving_your_goals_an_evidence_based_approach