As we move into a new year, many of us set goals or resolutions related to our health, weight, stress level, or intake of harmful substances such as alcohol or tobacco. A month or two later, we are disappointed as once again we were unable to follow through. This leads to mistrusting oneself to accomplish future goals. We gain back back that lost weight, with an extra five pounds to boot, continue with stress producing thoughts and actions, fall back into poor dietary patterns, and return to our unhealthful habits.

Making lifestyle changes can be challenging, and are best done in small bites. Putting our attention toward just 1 to 3 goals at a time which are specific, measurable, attainable, relevant, and time sensitive (S.M.A.R.T. goals), is more likely to result in lasting change.

An example of a SMART goal for improving one’s diet would be:

“I will eat ½ cup of blueberries with my breakfast every day for 30 days.”

The goal is specific (eat ½ c blueberries every day)

It is measurable (one could note each day on a calendar if done).

It is attainable (I actually keep bags of frozen berries in my freezer year round for this purpose. Plus, YUM!).

It is relevant (the many health benefits of eating blueberries is well documented).

It is time sensitive (30 days).

Other examples:

“I will walk for 45 minutes at a moderate pace five days/week for 30 days.”

“I will meditate for 10 minutes each morning before breakfast for three months.”

“I will limit my alcohol consumption to 1 drink per week for 4 weeks.”

“I will try one new plant-based recipe each week for 8 weeks.”

“I will attend an online yoga class at 9 am three days a week for 6 weeks.”

Setting just 1, 2 or 3 SMART goals is more likely to lead to successfully incorporating the lifestyle change. Identify in writing what is most important and of greatest value to your wellbeing. Then, start with just one or two personal goals that are relevant and attainable for YOU. Write it down using the SMART acronym (ex: “I will _______, ___ times a week, for ___ minutes, for _____days”). Next, get your calendar out and pick a start date. You might even create a ritual or celebration in honor of your commitment. Document it on your calendar as you go. Get your family and friends on board; accountability partners are helpful!

You are in charge of creating change in your life. Give it your full attention. A beautiful yearly plan book I use called The DREAMBOOK Planner, describes what it means to become conscious of how you are investing your attention:

“It’s easy to get distracted from what is important by email, worry and complaining, social media, non-essential tasks, and other activities that don’t contribute to your wellness. You could fill days, weeks, even years of your life letting your attention be directed by habit, comfort, or the distraction of your environment.

Your attention is your power. It dictates the direction in which your energy flows. What you put your attention on grows and becomes a theme of your life—whether you intend it to or not. As you embark on a new year. . .consider committing to a new way of life in which, as often as possible, you are intentionally choosing where to invest your attention.

Make choices that support what you’ve identified as most important and of greatest value. Schedule what is most important first. Always.”

To help clarify your intentions, ask yourself these questions and write down your answers:

1. What are you longing for most in life?

2. What SMART goal would help you feel better physically/mentally/emotionally?

3. What other benefits would you receive?

4. On a scale of 1-10, how ready are you to make the necessary change?

5. Why didn’t you pick a lower number?

6. Why didn’t you pick a higher number?

7. What are you ready to let go of—habits, attitudes, obligations, beliefs, outdated goals—that is not helping you move forward toward vibrant physical, mental, and emotional health?

“Your life becomes what you do every day.”

“Schedule what is most important first. Always.”

Wishing you a healthy, happy, nourishing New Year filled with peace and joy, love and light, and meaningful connections with those you love.

~Lisa Kuettle, FNP-C, DipACLM

Helpful resources:

If you are ready to make some simple yet profoundly satisfying lifestyle changes but would like some outside support and accountability, you might consider joining an online program like the excellent 30 day “Mindful Triathlon” with Light Watkins, who helps you adopt three health-enhancing practices. You can get more information at https://www.lightwatkins.com/triathlon.

For more information on The DREAMBOOK Planner, visit https://dreambook.vision