Try This Guide For Your New Years Goals
Goal setting doesn’t need to feel complicated. You don’t need a five-page plan or a motivational playlist. What you really need is clarity, simplicity, and a structure you can actually follow.
Here’s an easy way to set goals this year that won’t overwhelm you. I’ve also added some ideas at the end if you need some inspiration!
1. Pick a routine to keep
Before you add anything new, look at what’s already working.
Ask yourself:
- What routine helped me feel better this year?
- What did I do that made my days easier?
Choose one. Commit to keeping it. This builds confidence right from the start.
2. Choose one or two small habits to build
This is where most people go too big and burn out too fast. Instead, keep it small and maintainable.
Ask yourself:
- What’s a habit I can repeat even on my busiest days?
- What would move me in the direction I want to go?
Some ideas: 10 minutes of movement, adding protein to one meal, drinking water first thing in the morning, planning workouts on Sundays. Keep it small and specific.
3. Decide on one feeling you want more of
This keeps your goals connected to your actual life, not just numbers.
Ask yourself:
- How do I want to feel this year?
- What choices support that feeling?
If you want to feel strong, strength training twice a week makes sense. If you want to feel calmer, maybe it’s bedtime routines or meditation. Let the feeling guide the plan.
4. Write it down
This part matters. Put your answers somewhere you’ll see them. Make them your phone or laptop background, write them at the front of your planner, on the top of your calendar, or on a sticky note on your front door. If it’s written down in a place you’re constantly seeing it, it becomes real and easier to follow.
5. Make it stupid-simple to check in
Once a week, do a quick check:
- Did I keep my routine?
- Did I practice my habit?
- Did my choices support the feeling I want?
If the answer is yes, great. If not, adjust. No guilt needed.
You don’t need to reinvent your life in January. Start with what works, add one small habit, stay connected to how you want to feel, and check in with yourself. This is the kind of goal setting that sticks.
Need ideas? Here are some examples to get you started
Small habits to build
- Add one serving of veggies to lunch
- Drink a full glass of water before coffee
- Do 8–10 minutes of mobility/stretching before bed
- Track protein three days a week
- One extra strength session per week
- Two minutes of deep breathing in the morning
- Evening walks with your partner or dog
- Sunday meal prep
Feelings you might want more of
- Strong: learn and utilize progressive overload, strength train twice a week
- Calm: wind-down routine, journaling, meditate in the morning
- Energized: consistent sleep schedule, morning sunlight (or light therapy for the gloomy winters)
- Confident: stick to a training plan, celebrate weekly wins, join a dance class
- Grounded: less phone time at night, slower mornings, quiet time
- Capable: learn and practice a new skill, join a class
