Following our recent post on making your health a priority in 2025, here’s how you can make your health and wellbeing goals stick!
Did you know that the second Friday in January is often referred to as “Quitter’s Day”?
And no, I’m not referring to Quit as in smoking cessation and the like. I’m referring to the day that many of us abandon our New Year’s resolutions!
While setting goals is a popular and fun tradition, keeping said goals is where the challenge often comes in.
But there’s a way that you can make your goals achievable and sustainable.
According to Associate Professor Justine Gatt, from UNSW’s School of Psychology and Neuroscience Research Australia, it’s about breaking goals into smaller steps and focusing on meaningful objectives.
“There are things you can do to make new habits stick — but it comes down to making sure the goals are meaningful to you in the first place,” she says.
Start with reflection
The first step in goal-setting is identifying the areas in your life needing attention.
“Before you even think about a framework for setting your goals, consider what areas of your life need attention,”Associate Professor Gatt advises.
“It’s about wellbeing. Ask yourself, ‘What parts of my life am I not happy with?’”
“You can’t address everything at once, so it’s best to be targeted when setting goals,” she explains.
Set SMART goals
We’ve all heard this before but the SMART goal-setting framework really does help ensure goals and resolutions are actionable.
The key is to make sure your goals are:
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound.
“You might think, ‘I’m going to join a gym’. But is it achievable to do seven sessions a week if your current baseline is zero?,” says Associate Professor Gatt.
“Perhaps to start, what is more achievable is to do at least do one session a week that can fit in your existing commitments and calendar.”
Build habits that last
New habits take time to form.
Research shows that if you repeat at action in the same context often enough, it becomes automatic through associative learning, like fastening your seatbelt.
“One tip is habit stacking,” says Associate Professor Gatt.
It’s about pairing a new habit with a habit you already do, like pairing practicing mindfulness or gratitude while having your morning cup of coffee.
Accountability is another powerful tool that can help with making habits last.
“If you feel comfortable telling other people about your goals, it can definitely help,” says Associate Professor Gatt.
Adapt when needed
Life can be unpredictable at times and goals may need adjustment.
So, it’s important to be adaptable when setting goals and resolutions.
“It’s important to know your limits,” says Associate Professor. Gatt.
“If something isn’t working, reflect on the barriers and adapt your approach.”
Self-compassion here is vital: “Talk to yourself as you would a friend facing the same situation,” she says.
“This is a good opportunity to learn, identify barriers as to why you’re finding it difficult to implement a new habit, and make adjustments.”
Setting and maintaining goals can be challenging, but by focusing on meaningful objectives, using frameworks like SMART, and employing strategies to build consistency, you can increase your chances of success.
“Remember, self-compassion and flexibility are essential – they’ll keep you motivated and resilient as you work toward your aspirations,” Associate Professor Gatt says.
