The new year often marks a fresh start—a chance to embrace new motivation and work toward a “better me.” Many of us set goals like exercising more, eating healthier, reducing stress, or improving sleep. Among these, the most common resolution is to simply be healthier. But what does "healthier" really mean? Does it mean moving more, managing stress, or all of the above? And, more importantly, how do you get there?

If you’re ready to discover the how behind your what, keep reading!

Choose a Habit, Not a Goal

We’ve all heard about goal setting: exercise to get in shape, sleep more to feel rested, or relax to reduce worry. While goals are important, the truth is that achieving them depends on the steps we take daily. Instead of focusing solely on the outcome, what if you shifted your focus to habits?

Habits—good or bad—are the foundation of our results. For 2025, why not focus on starting or replacing one habit? Maybe it’s drinking more water, walking after dinner, or stretching each morning. By building better habits, you’ll create lasting change.

Be More Aware

To change your habits, you first need to understand them. Start by creating a list of your daily habits. Next, assign a “+” or “-” to each, depending on whether they support or hinder your goals. For example:

- Drinking coffee on the couch for an hour each morning might get a “-” if you want to move more.

- Going to bed by 9 PM could earn a “+” if you’re prioritizing quality sleep.

This exercise will help you pinpoint what’s working and what needs to change. Awareness is the first step to improvement.

Make a Plan

The "implementation intention" is a proven strategy to help you create habits. This involves specifying exactly what you’ll do, when, and where. Use this formula:

I will [BEHAVIOR] at [TIME] in [LOCATION].

For example: “After I finish my morning coffee, I will walk for 20 minutes around my neighborhood.” Write it down and place it somewhere you’ll see it daily—like on your fridge or next to your coffee maker.

Motivation Comes and Goes

Motivation might inspire you to start, but it’s discipline that keeps you going. There will be days when walking in the cold or skipping dessert feels impossible. That’s when you need to remember your why. Why do you want to move more or eat healthier?

- Is it to stay active and travel with your partner?

- To keep up with your grandchildren?

- To become the strongest player in your pickleball league?

Whatever your why, remember that small, consistent actions lead to big changes over time.

Treat Yourself (The Right Way)

Rewarding yourself can help reinforce new habits—but choose rewards wisely. For instance, if your goal is to move more, treat yourself to something that aligns with your efforts:

- Add $1 to a jar every time you complete a workout, then use it to buy something special.

- Track your progress with a habit tracker and aim for a streak.

These small rewards provide immediate gratification, helping you stay consistent.

The Buddy System

Accountability partners can make all the difference. Whether it’s a friend who shares your goals or someone who simply cheers you on, having support keeps you on track. Research shows that exercising with a friend can make the experience more enjoyable and increase consistency.

This year, focus on building habits rather than chasing goals. Small, sustainable lifestyle changes will create a healthier, happier version of yourself—one step at a time. And remember, even if you started on January 1 and have already "failed", you can always get back on that horse! Start today!

If you’re ready to take the next step, explore our Vitality For Life coaching program. Together, we’ll help you create habits that stick and achieve goals you never thought possible.

Visit https://vitalityforlife.com to book a call and learn more and get started on your journey.