The turning of the year always carries a certain energy—a mixture of reflection and anticipation. It’s a time to reflect on where you’ve been and dream about where you want to go. But setting goals for a new year often feels like trying to hold water in your hands. The ideas sound good in the moment, but by February, the momentum fades.
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So, how do we set goals that stick? How do we create plans that don’t just look good on paper but guide us toward a year that feels fulfilling and aligned? It starts with a shift in how we approach the process.
1) Begin with Reflection
Before you plan where you’re going, take time to honor where you’ve been. Too often, we rush into goal setting without pausing to reflect on what worked, what didn’t, and how we grew.
Think about the past year:
What are you most proud of?
What lessons did you learn?
Where did you feel most alive?
When I sit down with clients to plan their goals, this is where we always start. It’s not about dwelling on the past but learning from it.
2) Focus on How You Want to Feel
Traditional goal setting often starts with “what” and “how”—what do you want to achieve, and how will you get there? But I’d encourage you to start with “why.”
How do you want to feel next year? Energized? Balanced? Confident?
Let that feeling guide your goals. For example, if your goal is to “get healthier,” ask yourself why. Maybe it’s to feel stronger or have more energy for your family. When your goals are rooted in how you want to feel, they become more personal—and more likely to stick.
3) Choose Fewer Goals but Make Them Meaningful
The temptation at the start of a new year is to overhaul everything. But here’s the truth: when you try to do too much, nothing sticks. Instead, focus on fewer goals that truly matter to you. Think quality over quantity.
4) Break It Down into Small, Actionable Steps
Big goals can feel overwhelming, but they don’t have to be. The secret is to break them down into smaller, manageable steps.
For example, let’s say your goal is to “cook more meals at home.” Instead of focusing on the result, start small:
Week 1: Choose three simple recipes.
Week 2: Shop for ingredients ahead of time.
Week 3: Cook one meal and reflect on how it felt.
Each small step builds momentum, and before you know it, the habit becomes part of your routine.
5) Create Habits, Not Just Results
Goals often focus on outcomes—losing weight, saving money, or running a marathon. But true transformation happens when we focus on the habits that lead to those results.
If your goal is to “get stronger,” think about the habits that will support that: a consistent workout routine, nourishing meals, and adequate rest. Habits are the building blocks of long-term change and carry you forward even after the goal is reached.
6) Build in Flexibility
Life is unpredictable. Goals that feel rigid or all-or-nothing are often the first to fall by the wayside when things get tough. That’s why flexibility is key.
Instead of setting a goal to “exercise every day,” reframe it as “move my body in ways that feel good.” This allows you to adapt—whether that means a yoga class, a brisk walk, or dancing in your living room. A flexible mindset doesn’t mean you’re letting yourself off the hook; it means you’re creating space to pivot without losing sight of your intention.
7) Revisit and Adjust as Needed
Goals aren’t static. They’re living, breathing guides that should evolve with you. Set aside time each month to revisit your goals. What’s working? What isn’t?
This isn’t about judgment but staying connected to your intentions. Maybe your priorities shift, or you realize a goal needs tweaking. That’s okay. Growth is never linear, and your goals should reflect that.
8) Celebrate Along the Way
We often wait to celebrate until we’ve reached the finish line. But every step forward is worth acknowledging.
Did you stick to your morning routine for a week? Celebrate.
Did you take your first step toward launching that dream project? Celebrate.
These moments of acknowledgment fuel motivation and remind you why you started in the first place.
As you map out your year, remember to approach the process with curiosity, kindness, and a willingness to grow. The beauty of a new year isn’t just in the goals you set but in the person you become along the way.
Here’s to a year of meaningful growth, steady progress, and the joy of moving closer to what truly matters.
Are you a member of my online wellness community? As a Health Coach, my goal is to help you be the best YOU possible! This group will focus on weekly health and fitness tips, inspiration, and motivation for women. We will also do some fun and free 5 - 10 day challenges each month to help you focus on taking care of YOU. My hope is that this community of women supports each other, and helps you create and maintain a wellness plan that works for you.
