Tips for not giving up on your Personal Health goals đ€©
Donât give up on your Health goals just yet. You only have one body, and you are already taking steps to take care of it. The only thing left to do is keep going.
Every New Yearâs Eve, many of us commit to health goals for the next 365 days. Maybe we want to lose weight, eat healthier, or meditate more often.
But then February 1 rolls around. A special day for a different reason: itâs when most Americans abandon their resolutions, according to a 2020 study. And 68% give up earlier than that.
But wait đ Iâve got good news!
Most people drop their resolutions due to low self-discipline and a busy schedule. And maybe you can relate.
Sure, you wanted to run on the treadmill or take a walk this morning. But you have to wake up, dress yourself, prepare your kidsâ lunches, make sure they eat breakfast, dress them up for school, get them on the bus, drive to work, and⊠the list goes on.
And by the end of the day, the stresses of work zapped all your energy. So you wait until tomorrow to start all over again.
Itâs a lot! But there are simple ways to achieve a healthier lifestyle. And doing so will reduce risk factors for your health, boost your energy, and increase your motivation.
Thatâs where personal health goals can help!
Today, find out exactly what personal health goals are, along with how to achieve them.
Before we get started, many of you were really jazzed about last weekâs newsletter on, âTaking a moment for Yourselfâ, and we had a lot of discussion about it in the office. If you missed it, you can use this link, Here.
Now, letâs get back to what Personal Health Goals are, and how you can use them to boost your energy, and increase your motivation đ€©
WHAT ARE PERSONAL HEALTH GOALS?
Goals, loosely defined, are desired outcomes that wouldnât occur without your intervention. You canât achieve them without input.
Personal health goals are outcomes you desire for your personal health.
This definition might sound obvious, but letâs take a closer look. Thereâs beauty in its simplicity. Health goals extend beyond just your physical health - you can focus on other kinds, tooâŠ. Your mental, financial, and social health all fall under this umbrella.
It also means you can adjust the distance of your target. While this may feel like cheating, itâs really not. To succeed with health goals, start with targets you can actually hit, so you donât lose motivation.
Letâs demonstrate with an example. If youâre playing basketball, would you prefer to sink (5) free throws in a row or score (1) three-pointer and airball the rest?
The free throws would surely feel more satisfying, even if theyâre more accessible. And you would probably feel motivated to keep throwing instead of getting discouraged and giving up.
Youâre in the driverâs seat. Thereâs no shame in finding an easier road to go down đ„°
Even the smallest goals can improve your health and wellbeing!
3 TYPES OF PERSONAL HEALTH GOALS
As mentioned earlier, many things fall under âpersonal health.â Here are the types of goals for you to consider:
Nutritional goals:
Goals about your nutrition can include:
Aiming to eat healthier
Drinking more water
Eating more protein
Controlling your portions
Eating at the table instead of in front of the TV
Mindful eating - focusing on the entire experience of your meal - will increase the success of eating habits. Studies have also shown that you absorb more nutrients from meals that you enjoy eating, so donât force yourself to eat kale if you donât want to. Opt for more vegetables and protein instead of processed foods, and youâre well on your way.
Physical goals:
Some potential physical goals could include::
Trying a new physical activity
Counting your steps
Increasing your workout time each week
Stretching every day
You can also set small-scale goals to support your overall health, like always taking the stairs or doing a few squats every time you go to the bathroom đœ
Mental health goals:
You can make a goal to meditate more, show more gratitude, and find time for self-care (we talked about his last week) - all of which can have positive health outcomes.
With all three categories of health goals, start small so you donât get overwhelmed.
WHY ARE HEALTH GOALS IMPORTANT?
Health goals have many measurable benefits, including:
Having good health
Living a long life
Increasing your energy
Reducing pain and risk of illness
Cutting down on stress
Losing weight
But if these reasons alone were good enough, everyone would pursue their health goals. Knowing that exercise is good for heart health isnât always motivating enough to work out every day.
In reality, these outcomes mean nothing if they donât speak to you personally. You have to decide why health goals are important to YOUR life. What will they help you accomplish in the long run?
Answering this question will help you find your motivation.
HOW TO ACHEIVE HEALH GOALS
Once you have your personalized list of health goals, hereâs how you can go about achieving them.
1.Use the SMART method đ§
Using this method will help you design your goals more effectively. In doing so, youâre creating better conditions for your success.
SMART goals are:
Specific: you have a clear picture of your desired outcome
Measurable: you have a clear way to measure your success
Attainable: you can accomplish your goal with the skills and resources you have
Realistic: your goal is aligned with a larger purpose
Time-bound: you have a deadline for achieving your goal
2. Create a trail of breadcrumbs đ
Your goal(s) should build on the last, inching you toward your final goal. Keep the SMART method in mind while organizing your steps. If one isnât achievable right away, your preceding goals should work up to it.
3. Make your goal(s) FUN đ„ł
Not everyone enjoys the same activities. One person might love the gym, and others might prefer a dance class. Find a type of fitness that fits you and your personality.
You can also give your goals fun names. Instead of ârunning a mile in eight minutes,â youâre actually âtearing up a mile of city streets in eight minutes or less.â
4. Tie them to a larger purpose đ
Why do you want a healthy lifestyle? Maybe you want to keep up with your kids, improve your focus at work, or become a better partner. These reasons go beyond the goal itself - theyâre tied to a wider purpose. This can be a powerful inspiration when you arenât in the mood.
5. Focus on one healthy habit at a time â
You might want to start meditating, get eight hours of sleep, hit the gym consistently, get more productive at work, and take a weekly Zumba class. Thatâs a lot to do at once.
Itâs best to form one healthy habit at a time. This will make everything feel more manageable, reducing the likelihood of burning yourself out and quitting. Forming a habit takes between 18 and 254 days, so pace yourself accordingly. Set specific goals and take them one at a time.
6. Reward yourself đ€©
Give your brain a reward with a dose of dopamine when you achieve a goal. You can do this by leveraging extrinsic motivators that condition your brain to enjoy a task.
This could look like allowing yourself a scoop of ice cream after a breakthrough. And remember, you arenât failing at your goal just because you want a sweet treat.
7. Track your progress đ
Take advantage of the many daily habit tracker apps available for your phone. Alternatively, you can go old school with a standard pen and paper.
Either way, tracking your progress will help you reflect on how far youâve come. Doing this will help you stay motivated.
8. Tell people about your goals đŁ
Youâve heard that actions speak louder than words. But talking about your goals can help keep you accountable. Donât be afraid to tell a friend or family what youâre working on.
9. Find a buddy đŻââïž
Pursuing a goal with a friend can also keep you motivated. Whether youâre going to the gym or taking a class together, setting goals with your friends can make the whole experience more fun.
10. Keep a journal đ
Writing and reflecting on your goals can help your motivation. Journaling keeps your ambitions front-and-center, so you donât forget what youâre working toward.
10 EXAMPLES OF HEALTH GOALS
You might be wondering, âWhat are good health goals?â These examples can help inspire you as you think of your own đ§
Nutritional goals:
1. Eat four protein and plant-based meals per week to lower your carbohydrate intake
2. Drink eight cups of water every day so you can have more energy at work
3. Stop drinking alcohol so you can reduce your weight
Physical goals:
4. Stretch every 40 minutes to prevent back pains at work
5. Try a new workout class every month to keep things fresh in your life
6. Exercise a bit longer every week to build up your endurance
7. Improve your cardio so you can reduce your risk of heart attack
Mental health goals:
8. Establish a morning routine so youâre less stressed after you wake up
9. Get more sleep to have more energy in the day
10. Write in your gratitude journal every day so you can have a more positive outlook on life
THE BOTTOM LINE
"Remember that anything worthwhile takes time and requires some serious energy, dedication, and sacrifice.â
âAs long as youâre alive, you have more power than you could ever imagine.â
Make your health your priority.
Personal goals encompass various aspects of life, such as career, personal development, academics, fitness, finances, relationships, and more. They are set to facilitate growth and success in different areas.
Donât give up on your New Yearâs resolution(s) just yet. You only have one body, and you are already taking steps to take care of it. The only thing left to do is keep going.
Go back and re-evaluate your goals using the tips above. Now that you have a clearer idea of what personal health goals are, you can set yourself up for success with a healthier approach.
I can help you on your personal health goal-setting journey. Together, we can maximize your health and potential.
If you are having a difficult time learning how to put yourself back on your list of priorities, make a point to come see me so I can help you!
To make an appointment with me use this link: HERE
Or, you can give me a call at (973) 210-3838
I want to hear from you! As we head into the 4th quarter of this year, what personal health goals do you want to accomplish? Did you find this newsletter helpful?
Share your thoughts in the comments on our
We bring tools such as these to you, our patients, by using proven cutting-edge therapies to extend the health-span, life-span and years of health for everyone (no matter their age)!