Seven steps to new year goal-setting success

Fiona Nave

Launching into the new year with a lengthy list of lofty goals might hinder your success when planning new year’s resolutions. 

Fiona Nave, a Senior Public Health Nutritionist at Health and Wellbeing Queensland and an Accredited Practicing Dietitian recommends having well-planned goals when it comes to new year’s resolutions.   

‘Using the new year to start making changes is positive, however, there are several things I’d love people to consider.’  

Fiona’s top tips to help you achieve them are listed below. 

1. Consider what you’re already doing well. 

Take a moment to celebrate your successes before you build new ones. For instance, if your goal is to increase your daily fruit and vegetable intake, acknowledge that you already eat a piece of fruit most days. Building upon existing habits can make new goals more attainable. 

2. What goals would you like to achieve?  

Identify what would make the biggest difference to your health and why it is that you haven’t achieved that goal yet.  Would you like to create a regular bed routine with the aim of getting better sleep? Or quit smoking, reduce drinking, or eat more veggies? You know yourself best and being honest about what you can work on, can help you identify which goal to tackle first. 

3. Be realistic. 

You may want to move more or cook from scratch more often but without a good night’s sleep, achieving both can feel impossible day to day. Losing weight or running a marathon may not be a realistic goal, but walking for 10 minutes each day or reducing alcohol by having alcohol-free days can put your body in a better spot for the next goal.  
   
4. Write your goals down or tell someone about it 

A clever way to stick to a goal is to build accountability. Tell someone what your goal is. Ask a friend to join you on walks if you would like to increase your exercise. Or tell your partner or your children your goal and discuss why you want to achieve it, and how you are going to achieve it as a family or as a couple.  

For some people it works better to write goals down so that they can see them and reflect on them.  

Try using the notes or calendar in your phone and set an alarm to look at them at the end of every month to remind yourself why you wanted to achieve it. This allows you to renew your motivation every month and give yourself an opportunity to get back on track. 

5. Make the goal enjoyable  

The new year is a time when people make lots of health-related goals, however choosing a goal that you really don’t enjoy can make it more difficult. Making a goal to go to the gym each day if you hate the gym, is not going to end successfully. Instead, think of what you do enjoy doing; what movement you enjoy, or what meals you enjoy that include more salad or vegetables. Then consider how you can add these into your week as part of your routine until they become a habit.  

6. Celebrate Small Achievements 

Acknowledge and reward your progress, no matter how minor. Rather than berating yourself for not yet running 10km, celebrate that you’ve walked every day for 10 minutes.  Celebrating achievements boosts morale and reinforces positive behaviour, encouraging continued effort toward your goals. 

 
7. And, if you only change one thing? 

‘We know that most Australian adults don’t eat enough vegetables,’ Fiona said. 

‘So, I would love for most people to consider how they can incorporate another vegetable into their day. 

‘Vegetables can help with your mental health, help with your bowels, help keep you at your current weight, or even might help you achieve a healthy weight.  

‘So, that extra veg in your diet is key to so many things that are happening inside your body that you might not be able to see but will help you feel better.’  

Ready to commit to some goals? Check out My health for life, and discover ways of changing your day-to-day behaviour that you can live with. 

My Health for life is funded by the Queensland Government through Health and Wellbeing Queensland.   

Media contact:

media@hw.qld.gov.au

0439 599 210